Selen Dar

Muscle-Building Workout and Diet


– [Narrator] If you lift
weights I’m willing to bet at one point or another
you aspired to look like someone specific. It happened for me when
I was I high school. I was watching the movie
Thor with my girlfriend and her dad, but I noticed
the entire time she would not stop staring at him. And I don’t mean low key staring, either, this girl’s eyes were target
locked onto this man’s biceps. Here babe, you look really thirst. Whoa, look at that guy’s arms. That night, I’m not ashamed to admit it, I printed off a picture
of Chris Hemsworth, stuck it beside my bathroom mirror, and my lifting journey began. Notice we never pick semi-muscular idols. If we’re gonna put ourselves
through the pain of working out, we set our
sights not just high, but at the very peak of
what is humanly possible. Logically this means when
we workout we aren’t happy with just some muscle gain,
we want to get the most muscle gain possible out of our workout. This way every day we can
make the most progress towards our goal. This is actually a very common goal. Strength athletes, such as power lifters, American football
linemen, and shot putters care about maximizing
their muscular development because there’s a well-proven
and direct correlation between muscle cross
sectional area, AKA size, and strength output. While muscle size isn’t the
only factor to influence strength, it is one of the most important. Bodybuilders how are judged
on their muscular development and symmetry also have a
reason to care about getting maximum muscular development. Over time personal trainers
and coaches have developed a variety of specialized
training techniques, things you can mix into
your training which, according to gym lore,
will help with that goal of maximizing your muscle gains. If you spent much time in a gym, odds are you’ve heard of some of them. These tricks like
performing heavy negatives, drop sets, super sets, and
forced reps have all been (mumbles) as ways to get
even more muscle growth out your workouts. But are they really better
than just training the usual way in normal sets and reps? Luckily there’s research on this topic. Over the next few videos
we’re gonna be taking a look at that research,
figuring out if these techniques are really effective and if so, how and when to properly
implement them into your training so we can all hit
that goal and maximize our muscle growth. Today we start with
looking at heavy negatives. Quick physio lesson,
when you lift a weight, use a machine, or do a
body weight exercise, the rep can be broken into three parts. First is the concentric portion. This is the part of the
rep where your muscle is contracting and becoming shorter. During this portion you’re
usually moving either a weight or your own body against gravity. In a bicep curl the
concentric portion is lifting the weight up. In a push up, well, it’s the up part. Is is called concentric
because your fibers are in the process of contracting. What happens, though, if
you pause anywhere through the range of motion and
just hold the weight? Well, your muscles are no
longer continuing to get shorter so it isn’t concentric. This is the second part
of a rep and is called an isometric contraction. If you pause at the top of
a bicep curl or the bottom of a push up, you’re
contracting your muscles isometrically. Some exercises are just one
long isometric contraction. A plank is a great example of this. Whereas during regular
reps, some people skip this portion altogether and switch
direction almost instantly. But most importantly for this video is the eccentric portion, also
sometimes called the negative. This is the part of the
exercise where the target muscle lengthens. Some see this as the easy part. Imagine lowering the weight
back down from a bicep curl. Your muscle is lengthening,
but although you are working with gravity, your muscle
is still doing something. It is slowing the speed
at which the weight drops. When people talk about doing in negative, they’re referring to
taking a heavy weight, sometimes even heavier
than they can lift up in the first place, and
slowly lowering it down, doing just the eccentric part of the rep. You’ll notice a lot of people
in the gym when they’re doing their regular reps look
at this portion of the rep as the unimportant part. But this is exactly what part
we should be interested in if we’re going to determine
whether doing heavy negatives gives you an advantage. And wow, diving into this
I had not idea how much research was around on this topic. And the findings, they’re
pretty incredible. First is a study from 1991. They set out to figure out
just how important that eccentric negative of a rep really is. The researchers took a
group of middle aged males and divided them into three groups. Each group got a different
training program. All three training programs
had each group perform leg press and leg extension
exercises two days each week. They also all chose a weight
which they could only do between six and 12 times before failure. One group trained with
normal reps that included a concentric and eccentric portion. They pushed the weight up,
then lowered it back down under their own power. To figure out how important
that lowering eccentric portion was, the researchers
developed a special hydraulic device which
could take the weight and lower it back down
for the participants after they reached the top of the rep. This way a second group
could test out what happens if they only formed the
concentric push without the eccentric negative. The thing is, though, if
the second group is only doing the up part, anyone
can see that their muscles would be doing at least
a little bit less work. So the researchers did
something even more extreme. They took a third group
and instead of just taking away the negative, they
made them do a second concentric to make up for it. So what would they find? Would just the up be as
good as an up and a down? Surely two ups would be better
than an up and a down, right? To measure the change
they poked a hollow needle into the participant’s legs,
what’s called a biopsy, before the training programs began. They trained for 19 weeks,
took four weeks off, and then the researchers
measured for long lasting size increased in muscle fiber area. The group that only did concentric, but twice as many reps
increased in their type two fiber size by an impressive 27%. Which would be more impressive
if it wasn’t for the fact that the group which
just did half of the reps, but included the eccentric
portion increased in type two area by 32%. What’s crazy is the group
that did the same number of reps, only of the concentric portion, their type two fiber area
didn’t even measurably improve after the four
weeks of detraining. As far as type one fibers go, only the concentric plus
eccentric group saw any size increase, of which
fiber area increased by 14%. This study proved that
as crazy as it may seem, it is the negative portion
of the rep which is responsible for a greater
portion of your muscle growth. So now we know that
there is something here and we need to pay
attention to the negative. But what would happen if
you only performed the negative portion? Well another study took on that question. One group only did quick
one second eccentrics. The other group only did
quick one second concentrics. While both groups gained more
muscle than a control group who did absolutely nothing, the group that did the eccentrics
saw an overall increase of 13% in arm thickness verses the group that just
did the concentrics whose arm thickness increased just
2.6% after the eight weeks. How is eccentric only so much better? Well firstly it has been
proven that you can handle 20 to 50% more weight
during a one second negative verses a one second concentric. Without getting too much into it, three things are responsible
for muscle hypertrophy. Mechanical tension, muscle
damage, and metabolic stress. Many studies have asserted
the mechanical tension on your muscle fibers is
perhaps the most dominant mediator of muscle hypertrophy. You can look at the amount
of mechanical tension of fibers under as the amount
of load multiplied by the time under tension. Special sensors on the
cells detect this tension, leading to mechanochemical
signals being generated and sent, signals which
lead to muscle growth. Lets look at the last study again. They kept the time equal,
but the muscle was subjected to 20 to 50% greater load
because the participants could lower down 20 to 50%
more than they could lift up. More load, same time, greater hypertrophy. It makes sense. By this point you should
be questioning any time when people say that they
took their sets to failure. Muscular failure usually occurs during the concentric portion of a
rep, but since sets can usually be extended with
spotter assisted negatives, can you ever truly claim
your muscle is fully fatigued if you still have some
eccentric reps left in the tank? Eccentric reps also recruit
more type two fibers, which have a 50% greater
capacity for growth, while also studies have
shown that eccentrics lead to more muscle damage,
our second factor for hypertrophy. Also, JNK, a signaling
module of MAPK appears to be particularly sensitive
to eccentrically induced muscle damage. Lastly, eccentric training
is associated with increased metabolic stress, the third
driver of hypertrophy. One study reported an
elevated lactate build up and a corresponding spike
in anabolic hormone levels after accentuated eccentric
training with the greatest increased noted when the
training was at higher eccentric intensities. So now that we are well
armed with a solid backing of evidence in favor
of eccentric training, what is the best way to
implement it into our training? Well the best course of
action might depend on how advanced of a lifter you are. Based on the findings in the 1991 study, we know that at the very
least ignoring the eccentric portion of a rep is
incredibly detrimental. So I would recommend that everyone, from beginner lifters
through intermediate and advanced, really focus
on holding a tempo on the negative portion of their reps. Treat the eccentric with the same respect you treat the concentric portion, since it is responsible
for a substantial amount of your gains. For more intermediate
and advanced lifters, dedicated spotter assisted
sets of heavy negatives, which exceed your one rep
max concentric strength, could be a valuable tool. Beginners might want to stay
away from these, though, since they are incredibly
taxing on your neuromuscular system and in the first few
months of starting training the body of a beginner
lifter is already making huge adaptations and needs
no additional stress. Dr. Brad Schoenfeld who
published an article on these specialized training techniques
recommended a minimum of several months of
regimented training before attempting techniques
such as these spotter assisted negatives. For those looking to
begin training these heavy negatives the recommendation
in the article was to begin with a load
between 105 and 125% of your concentric one rep max strength. This way, you will be
able to do several reps. Even in advanced lifters,
techniques like this shouldn’t be over used since part of their effectiveness lies in their
ability to over stress the neuromuscular system. Using them too much would
also increase the risk of over-training. I hope you enjoyed that
and will be able to bring something new to your
next training session. Will the other tricks
we’re gonna look into surprise us too? I guess we’ll have to see
through the rest of this series. And if you’re curious,
don’t forget to subscribe. Until next time, D Man signing off. (inspirational music)

56 thoughts on “Heavy Negatives – Do Heavy Negatives Increase Muscle?

  1. Hello,

    I like the way you simplify the fact,
    Will wait for the next video.

    Hey can you please share the link for the studies you have done for the same…( if any meta analysis are there)

    Thanks in advance…!

  2. I've started to do negatives as the main way of training. Only with heavy weights that I can lift on my own- no spotting.

  3. A very good explanation indeed. Wondering what the results would have been had they only done the eccentric portion?

  4. How many negative training sessions can one do per week without over working out

    Someone pls help me
    Can 1 do 3 negative weight training session per week

  5. Great video, but from a viewer feedback perspective, I could have lived without the first 2 minutes of the video.
    Kinda pointless since we all know why we are here.

  6. So, I know they compared Concentric only vs Concentric + Eccentric, but did they ever compare Eccentric only vs Concentric + Eccentric?

  7. Part of me is glad I didn't find this video until now because it made me do WAY more research on this than I would have wanted. But it is really nice to know that someone else was curious about this and came to the same conclusion as myself. The part that I get a bit lost in the woods on is when they start talking about quick eccentrics vs slow eccentrics while I assume both are under "control" so to speak. But quite a lot of people control their eccentric portion and I know I was part of that group but it wasn't until I started making every rep have a 2-3 second eccentric that this hard gainer really started to be able to put on some muscle. For me it was the Colorado Experiment that got me into it in the first place and while that was the hardest month of my life trying my own version, it really was fun to put it to the test. The CNS load it put on my body was pretty intense though, I will say that. Great video! New sub reporting.

  8. After watching this video I did a whole arms workout focused on eccentric. And for the first time in a long time my arms are sore. So my new mantra is – eccentric is for winners. Concentric is for losers.

  9. I have been writing about this since 2012. Good thing people already know this now. Then it was seen as some Mentzet bullshit.
    Try some inflitonics.

  10. Great video, HOWEVER, the word is pronounced eK-Centric. There is no word EE-Centric in the English language. There are two Cs in the word for a reason. The first syllable is eC & and the second syllable is Centric. If you mispronounce it the way you are (i.e., eEcentric) that means 'without a center'. If you pronounce it properly (i.e., eKcentric), that means 'away from the center'. I know that practically every meathead in the lifting community mispronounces this word b/c they think that it means 'strange or odd'. Now that you know the definition, you see why the word is used that way. But dude, please don't be like every other meathead on here! People may think you are somewhat eccentric for pronouncing the word correctly in the context of bodybuilding, but at least you know you'll be right!!!

  11. This is AMAZING content.. very informational, easily explained and therefore effortlessly understood… I just started weight lifting about 5 months ago and eccentric part was definitely neglected, I I we about the existence and importance of negatives, but not so detailed.. this makes a lot of sense… thanks man!! 👊👍

  12. I don't lift much right now, but what I used to do was "flex" or pump my muscles while lifting, then I would go slow as I was letting it down….

    I was in constant pain lol, I would completely "destroy" my muscle very quickly… I don't know if I was the "strongest" I could be, but I put on muscle so fast… It took very little time to completely fatigue my muscles, the only problem is that my muscles were insanely sore. So I would be in school and tired and sore…

    and yeah I don't care what anyone says muscles = female attention. Especially biceps and arms….
    lift

    Anytime I went to the gym my goal was to completely "destroy" my muscle, by the end I didn't want to be able to life a 10 lb weight…. I don't know if that was optimal or smart, but it was good enough for me. Got pretty big, got pretty strong, I just was in immense pain while in school, but for some reason the pain kinda felt good in a weird way.

  13. Doesn't it make sense though?
    Expanding the muscle tears it more than contracting it, so then greater hypertrophy? Or am I oversimplifying it

  14. for fuk sake why are you animating the hand and text, it beats the whole point of actualy writing stuff on paper, recording it…insted of anmiating floating letters…….

  15. The importance if the ecentric vs the concentric part of the rep are depend on what muscle you are trying to hit. For example the more ecentric you make a bicep exercise the more the muscle underneath called the brachialis will be emphasized

  16. i gotta say this is pretty good stuff, i always controlling my negatives, goin slow, time under tension is the key, but i never thought it could actually be so significant as these studies shown.

  17. Years of lifting and still dream of looking like mr Olympia Schwarzenegger, even though I know it’s impossible without juicing.

  18. Tried doing negative pull ups with 140 added ponds, not so practical, probably took 20 minutes to do 3 reps and the reps lasted 10 seconds total.

  19. I agree heavy negatives are important because I see it on myself. I never trained deltoids lately but just doing bicepts and shoulder fly they have visibly augmented. Believe it or not.

  20. literally the beat informative videos about muscle growth and exercise on youtube. thanks man! keep it up!

  21. for me Michael Phelps got the best body of all time, look at his chest it's another body it's huge and vast

  22. so we all know eccentrics deal in more hypertrophy…but what about strength? what about concentrics only for strength? competitve weightlifters? eccentric-less movements like the snatch and clean and jerk?

  23. So the youtube fitness guru’s seem to be wrong, a lot disregard the importance of eccentric overload except for maybe Athlean X

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