Researched
and Composed by
Adam “Old School” Knowlden
For
blasting
muscle
plateaus!
Have
you
been
stuck
in
a
rut,
with
a
particular
body
part,
and
it’s
driving
you
crazy!?
If
so,
I
recommend
the
double
negative
technique
to
force
your
body
into
growth!
The
philosophy
of
this
technique
is
that
the
negative
portion
of
an
exercise,
is
the
real
secret
to
muscle
growth.
Many
studies
have
shown
that
this
aspect
of
a
repetition
targets
the
most
muscle
fibers,
and
stimulates
maximum
muscular
hypertrophy.
This
technique
incorporates
that
ideology
in
a
unique
way.
How
To
Incorporate
Double
Negatives
I
would
not
recommend
this
technique
to
beginners,
only
to
those
that
have
a
descent
amount
of
muscle
mass
on
their
bodies,
and
are
used
to
heavy
and
intense
workouts.
Also,
don’t
use
this
technique
as
your
first
exercise;
use
it
as
you’re
second
or
third
so
that
the
muscle
you
are
working
is
thoroughly
warmed
up.
Double
Negatives
are
only
to
be
used
on
machines,
as
balance
will
be
too
much
of
an
issue
with
free
weights.
Mike
Mentzer,
who
was
sold
on
Nautilus
equipment,
loved
this
technique,
and
it
showed!
Example
of
A
Double
Negative
Workout
With
all
that
in
mind,
let
me
explain
how
to
use
this
technique
for
some
new
shoulder
growth.
Many
of
us
prefer
Hammer
strength
equipment
for
our
machine
workouts,
so
for
this
example
that
is
the
equipment
you’ll
use.
I
would
recommend
one
regular
set
as
a
warm-up,
to
get
your
body
ready
for
the
onslaught
to
come.
Let’s
say
for
a
normal
set,
you’d
use
100
lbs.
for
10
reps
on
the
machine.
Start
the
set
using
that
weight.
Now
begin
the
press,
after
you
have
reached
the
top
part
of
the
range
of
motion,
begin
the
descent.
Here’s
where
the
technique
comes
into
play.
Place
all
the
negative
emphasis
on
one
arm,
say
the
right
arm,
and
let
the
left
arm
totally
relax
on
the
descent.
Really
emphasize
the
negative
here,
go
for
at
least
a
5-10
second
decent
(this
also
prevents
injury).
Keep
your
relaxed
arm
on
the
handle;
just
don’t
let
it
do
any
of
the
work.
Once
you
reach
the
bottom
press
back
up
again
using
both
arms
equally
but
this
time
forcing
your
left
arm
to
take
the
brunt
of
the
negative
effort
on
the
descent.
Repeat
this
process,
going
back
and
forth
between
both
arms
until
failure.
If
you
are
advanced
you
can
strip
weight
and
continue
this
technique
again.
I
would
only
recommend
two
sets
total
for
this
method
of
training.
Whichever
arm
you
emphasized
the
negative
for
first,
start
with
the
opposite
arm
for
the
next
set.
The
great
thing
about
this
is
that
by
placing
the
negative
emphasis
on
one
arm
at
a
time,
you
are
really
subjecting
that
arm
to
100
lbs.
of
negative
force,
as
opposed
to
the
50lbs.
it
would
receive
from
a
standard
press!
Enjoy
Your
Gains!
Sincerely
Adam
"
Old
School
"
Knowlden
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