T Nation

Supra-Maximal Slow Negatives


You know, that thing where you take the bar off the rack with a load heavier than you can max on and do a really slow negative (around 5 sec) and then the spotter hoists the bar up while you press to help.

I tried it tonight, and I felt like every fiber in my body lit up.

But I don't know any PLers that do it. Is this something that's ineffective or what? I did this on bench after all my main work.


I wouldn't bother. You can already do board presses for benches that are supramaximal, block pulls, and partial squats. Getting
spotters for this is just a pita.