In this lesson, you will learn how to perform negative repetitions (also called negatives or forced repetitions). Negative repetitions are used to intensify a set after you reach momentary muscle failure. You can find more bodybuilding training methods and exercises in our weight training main section.
Here’s how to perform negative repetitions using the biceps preacher curl as an example:
Let’s say you’ve completed 8 reps of preacher curls with 50 lbs, but you can’t manage a 9th — this means you've reached muscle failure. This is where your training partner comes in. They help you through the positive phase of the repetition (the upward motion), allowing you to focus on the negative phase (the lowering motion).
Your partner should not lift the weight for you entirely — they should only assist enough so you can return to the top position in about 3 seconds. Once the barbell is back at the top, your partner lets go, and you lower the weight slowly and with control. Do not let the weight drop. This controlled lowering is the negative part of the repetition, which is why it's called a "negative repetition."
