Doing Negative Training
By Yourself
Home -> BetterU News Archive -> Issue #15- Negative Training

The following information is a supplement to the article entitled "Do It Yourself - How to Do Negative Training Without A Training Partner." found in BetterU News, Issue #15.

Negative training is an extremely valuable training method. You can achieve rapid strength gains using negatives. For more information about how to perform negative training, have a look at the article mentioned in the previous paragraph.

 

Method #1 - Two Up/One Down Negatives

 

Method #2 - Unilateral Power Rack Stepping

This method of negative training is done for the flat barbell bench press. To the right, you see the bottom position of the movement. The bar is resting on the safety rails in the power rack, just above chest level. Slide yourself out, lift one end of the bar up to the racking pins then walk around and lift the other end of the bar. Lie down and do another rep.

 

Method #3 - Standing Up On Something

This negative training technique is demonstrated with chin-ups. Start by standing on a bench placed in front of the chin-up bar. Set your hands and body in the top position then step off the bench and lower yourself down. Stand up on the bench and repeat.

You can also use a hip belt and weight plate for extra resistance if you are already able to do chin-ups with your bodyweight for multiple reps. Simply put the belt on, stand on the bench and lower yourself as above.

If you don't have access to a hip belt, you can also use a dumbell set between your feet for extra resistance. Set your feet on the bench then bend over and place the dumbell between your ankles. You won't be able to step off the bench with this version. Grab the bar and give yourself a lift-off from the bench instead.

If you are interested in seeing how to use this technique with the Tricep Dip exercise, click here.

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