negative reps

hi, i was doing bench press few days ago, but decided to do negative reps. i..e lower the weight and do the movement but on the negative part i counted to 4 seconds when lowering the bar to my chest and then holding it for another 2 seconds, then raising it up, repeat.

i did this as many reps as i could for 3 sets. afterwards my chest was completely fried!!is this a good way to shock the muscles to grow?

i feel my body has adapted to my training routine. i may do this on other exercises such as bicep curls, upright rows, BB rows, etc if it can shock the muscles into growing

boom

Well what you were doing wasn't exactly 'negatives' although you did have a prolonged eccentric phase (4 seconds down). A negative is normaly done with a weight higher than your max for which you lower the bar as slowly as possable.

If you bench 100kg you could some negatives with 120kg and a spotter would have to help you on the way up. This is normaly just a way of getting the joints, tendons and central nervous system to adapt to dealing with slightly heavier weights that you can handle.

As for your chest feeling fried. Extra time spent on the negative part of the lift can cause this to happen along with bad DOMS as doms are mainly caused by the negative part of the rep.

There is no need to take agist on the way down as it will effect the weight your shifting, unless your training for some special purpose. Just make sure the bar is controlled on the way down and then explodes up or if your looking to powerlift, pause for a second and then explode up.

interesting concept about the 120kg bench example.think i will focus on some negatives and see how my body reacts

boom

I had insane growth in my chest when I used the super slow method.

I put about 40kg on the bar, lowered it for a count of 5-10 seconds, raised for a 5 second count.

Lots of reps, lots of volume works best for chest IMO.

Nothing contributes so much to tranquilizing the mind as a steady purpose - a point on which the soul may fix its intellectual eye.