Year ago on high intensity,net a fellow lifter named Jetro wrote this:
Hello fellow lifters
I have racked my brains for the last few years with all the training plans and now I think I have come upon something that makes sense, none of this is new, but I had the faith to try it seriously, and here is what I have come up with.
What I do is called Rest pause Negative training
The plan is as follows:
I train once per week, using the Master Mike´s consolidated training scheme.
I use pure negative repetitions,
I limit my set to “ONLY” 4 reps and no more or less by that fourth rep I cannot do another.
I do the negative slowly and with nearly double the weight I can use for a a positive max rep.
I have elimanated the squat as I found squats and deads, to be too taxing on the consolidated routine, I do leg extensions instead of the squat (thus saving alot of nervous system and back power). I do the leg extensions with pure negative movement and it takes about 10 to 11 seconds to lower from full contraction to the very bottom ( my training partner actual times them with a stopwatch).
I did negative deadlifts but the weight became insane. Now I do them in the normal fashion, but I would prefer to be able to do them purely negative, I made crazy strength and size gains doing those negative deads, traps, forearms, butt, hams everything grew.
Anyway, why I do this is as follows. Mike said that the last rep was the growth rep, so I felt "well if this is the case why waste those first 6 to 8 on a normal set, why not get that growth rep from the very beginning, only heavy negatives would allow that to occur in my logic. Why limit the resistance my muscles and nervous system could handle by limitations of positive reps. So I got rid of positive reps.
To allow me to get 4 heavy negatives, I have had to take the rest pause angle, as Mike did, there was no other way, otherwise I would have died, I use between 5 to 25 seconds rest actually timed.
My results have been pretty wild, my side delts have grown immensely, triceps and biceps have ballooned, and here is my favourite, without squats, using only deads and negative leg extensions, my quads and hams have expanded dramatically. My quads are growing on neg leg extensions, plus the teardrop muscle is finally evident, I never had that with squats alone.
My training is like this:
every friday workout A
Deads: 1 set of 4 reps Wgt: 495 lbs
Laterial machine raise: 1x 4 reps wgt 85 lbs
R.delt machine: 1 x 4 reps wgt 70 lbs
calves: 1 set to failure with 480 lbs neg reps, (up on two feet lower on 1)
reverse wrist curls: 1 set to failure with 45 lbs plate weight (usually 4 to 6 reps) I do these to balance the forearm ,
Workout B: following friday
Negative Bench Press 1 x 4 wgt as of now 405 lbs ( done in power cage)
leg extension: 1 x 4 (sometimes 6) wgt 310 lbs ( I need to add a dumbell to the stack, to get this wgt)
Neg underhand Chinup: 1 x 4 wgt as of now 92 lbs ( trust me on this 4 reps is all you will need)
That is the plan, it has been working great, my pecs, delts, quads, hams, arms, everything have never been bigger or better.
My stats are
I only use whey protein powder and creatine suppliments, no roids, gear, sauce, juice and so on.
I train with the heaviest weights I can handle in negative fashion, I do not give a tinkers dam about my positive rep strength. Negatives work, they work period, no ifs and or buts, but they got to be limited and done slowly and with maximum weight. I wish I had of done this program back in my teens.
I will soon need to add more rest days, as I am at that point soon. I have a training partner that started this training with me about a year and half ago, he was a really skinny guy, 5,11 tall and weighed only 136 lbs, I am not kidding, he could not bench 135, and could only deadlift 95 lbs, and that hard.
Well he is now 160 lbs, can easily bench in normal fashion 185, neg 275, he does deads with 275 as of last workout he squeezed out 7 reps.
I have a few more bugs to hammer out in this training plan, but it works great overall.
All I want to know is "has anyone else experimented with this type of training and if so what were the results for you.
I would love to hear from anyone, I will be glad to answer questions about this type of training if anyone wants to know. Logic simply told me to use the most weight I could (negatives) limit the load (4 reps once a week) and eat and rest. It has been working great.
Whew, that was alot of writing, but I hope to hear from like minded trainers.