Aftershock

Anyone tried heavy negatives as a way of breakig through sticking points....

I haven't tried them yet, have heard some have good results while some just get injured or ache for a week after.....

Anyone?

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Aftershock

philipebrown

i sometimes use them at the end of a heavy set when im trying to push to failure, only on the last set tho just to finish myself off, or if someone is spotting me.

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hackskii

Yes, I have tried them. They do work to get your max up. The idea of using really heavy weight and holding it on the way down and a spotter helps you up. I would not do these every workout but you can do them for a few weeks and it will get you used to handling heavier weight. You know when you go to take the weight off the bench and next thing you know it feels heavy and you dont get the lift? Helps mentally too. But you will need a good quality spotter to follow your natural groove and if they dont and you are pushing hard on the way up you can get injured.

Another way is doing pauses. You will have to reduce the weight some and take the bar to just above the chest hold it there for 3 seconds then blast it up. That is supposed to be good for developing power at the bottom of the bench press lift. Also is said to stimulate chest growth.

Even another way is to do let the bar down to the chest and let it touch 3 times then push the weight up. Not bounce but like just a few inches off of the chest and let it back down for 3 touches then push. Need a good spotter here cuz you will not last long.

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Scott


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Aftershock

Cheers Phil/Scott,

As you seemed to summarise is was thinking specifically about the bench press...

This kind of goes hand in hand with the "bench press battlefield" article that’s been posted.

I’m just starting to Plato on the bench press since I’ve finished my dbol cycle….. Though I’m still making some progress.

Ill give this a go to kick-start things again….

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Aftershock

Great White

I love negatives.

I mainly do them on Bench Press and Preacher Curls.

Every fortnight i`ll finish each excersise with a set of negatives

FEEL THE BURN!

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Aftershock

If I can pick your brains lads id be grateful..

I’m currently benching 120k for 7 reps 125k for 4 maxing about 130k ( I think I just bottle out at higher weights, because it feels so damn heavy at the lock out position, so I’m hoping the negatives will help)

What kind of weight would you suggest I do the negatives with? 145k?

Also what king of weight for the pauses or bounces press 80% of 120k?

Id love to get my 1rep max up to 3 plates :-) its something I always dreamt of doing since I’ve started training.


I’m going to do them in the power rack for safety, and fair dues to my spotter he’s first rate.

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robdog

i have heard negatives are realy good but i train alone so its out of the question for me.

Aftershock

You could still do em on some exercises Rob...

Eg on barbell curls, do a set to failure in good form, then bang an extra say 10k on, cheat the positure, then really focus on the negative..................

Can do them on any exercise you can safely cheat the positive with............

Just a thought mate :-)

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Aftershock

hackskii

If you are having a problem locking out then negatives might not help you there. Looks like the triceps are failing is this right?
If so reverse grip bench or close grip bench or even weighted dips might help here.

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Scott


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Aftershock

No I mean, that it just feels heavy when holding the bar in the locked out position, before starting to press and this is un-nerving me...

My sticking point is about 4" off my chest when I start to fail, if I get through that "its going up baby"...

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"You are what you eat you can't possibly be anything else"

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Aftershock

Aftershock

What you think about the correct weight to use for the negatives and bounce reps etc?

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"You are what you eat you can't possibly be anything else"

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Aftershock

hackskii

Well the negatives you will have to grab a heavy weight. We are almost the same strength so I would grab like 130 kg and do negatives with that for like 8. You will be limited to the spotter here. Grab a strong guy but remember to follow your natural groove on the way up (spotter).
You are having a mental thing going on with the numbers and the feeling of the heavy weight.
That happened to me for along time and could not go over a certain weight until I did the gear last year. But watch out you can work yourself into injury if you are not carefull.
I was trying to get my bench up and was kindof blasting it from the bottom really hard and it took like 6 months but an injury occured. Now for the last 4 weeks I went ot machines and am just doing reps of 20 really slow and strict. Funny thing the chest seems to be responding better but the front delts are shrinking a bit. But hell, I am 44 years old and doing the doubles and triples take their toll on the sauce.

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Scott


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Aftershock

Cheers Scott, Ill give it a go....

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Aftershock