NEGATIVE
REPS
( AKA ECCENTRIC
REPS )
The focus is all
on lowering the
weight steadily
but very slowly.
Example: During
machine curls, a
partner pulls the
handle arm up
each time and
then you slowly
lower it, resisting
gravity’s pull.
Reason: You’re
stronger on the
eccentric half of
reps than the
concentric half,
so negatives are
an excellent way
of pushing a set
beyond failure.
ONE-AND-A-
HALF REPS
Each full rep is
followed by a
half-rep. Example:
A set of standing
calf raises
consisting of a full
rep followed by
a half-rep (from
halfway down
to contraction)
for 10 of each.
Reason: This
extends a set
by reducing the
range of motion,
and it places a
greater emphasis
on the stretch or
contraction.
REST-PAUSE
As you reach failure, pause for at least 10 seconds
and then continue the set. Example: When you can
do only eight reps of Smith machine squats, rack the
bar but remain in position for 15 seconds, then get
another three reps, rack and pause again, and do a
final two reps. Reason: You can push a set beyond
failure without a spotter. Advice: Choose exercises
that allow you to easily rack or set down the weight
and remain poised to continue. So machine overhead
presses are good rest-pause candidates, while
dumbbell overhead presses are not.
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