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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Negative accentuated training
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acas1959

I am curious if you folks would like to share your experiences with negative accentuated repetitions of any kind.
I will be moving to London England shortly and I have arranged access to a gym that has a full line of X-Force machines. I am planning to do a six month experiment following Dr Darden latest book.

Best regards,
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tompuderbaugh

I have experienced Negative and Negative Assisted training several times over the years.

It simply WORKS. But be VERY careful of over training.

Done properly, it makes ENORMOUS demands on your recuperative system. I've seen and experienced it done (properly) and no one that I have been around can stand it for more than about two weeks in a row. (And two weeks seems to be a conservative estimate for most people.)

Arthur Jones himself thought that Negative training was the most beneficial/quickest way to make muscular gains BUT he quickly realized that the human body simply cannot tolerate too much of it.

I was with him one afternoon when he told me that "Negative training is perhaps the quickest way to muscular gains. But without careful application, I can put even the strongest man in his grave. It's simply that stressful and impactful on the human body".

So tread carefully and let us know what you learn.

Good training to all!
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NewYorker

New York, USA

I'm jealous.

I hope you share your experience
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barnetta

Hello,

I've found the routine below (basically a variation of one of Ellington Darden's) quite useful. I do it twice a week, one set of each exercise to failure.

Leg curl 1 x 30/30/30
Leg extension 1 x 30/30/30
Barbell hack squat 1 x 30/30/30
Chin-up (underhand grip) 1 x 30/30/30
Dip 1 x 30/30/30
Barbell press 1 x 30/30/30
Barbell curl 1 x 30/30/30
Triceps extension 1 x 30/30/30
Rear neck raise 1 x 8-12 reps
Dumbell calf raise 1 x 10-15 reps

By 30/30/30, I mean 30 seconds negative, 30 seconds positive and, finally, 30 seconds negative. The rear neck raise and calf raise are both done in a normal style to failure.

I'm based near London myself. Could you let me know where this XForce-equipped gym is please? I've never been able to find one nearby. Thanks.

Regards,

Andrew
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Crotalus

barnetta wrote:

I do it twice a week, one set of each exercise to failure.

Leg curl 1 x 30/30/30
Leg extension 1 x 30/30/30
Barbell hack squat 1 x 30/30/30
Chin-up (underhand grip) 1 x 30/30/30
Dip 1 x 30/30/30
Barbell press 1 x 30/30/30
Barbell curl 1 x 30/30/30
Triceps extension 1 x 30/30/30
Rear neck raise 1 x 8-12 reps
Dumbell calf raise 1 x 10-15 reps


WOW ... How long are you able to keep this up before needing a week or so off ???

I couldn't even consider doing 30/30/30 with nearly every exercise in a full body workout !!





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acas1959

http://aayou.co.uk/x-force/
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barnetta

Yes, good point - I should have made that clearer in my original post. I would only do this for 2-3 weeks and then back off to something with less negative-only/negative-accentuated work. Typically, that would be somewhere between 9-12 sets, twice a week, with only 1 or 2 sets being negative only or negative accentuated.

Andrew
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Crotalus

Still have to give you credit for being able to do an entire workout in this 303030 fashion.

I wouldn't have the attention span to do 8 exercises in that way .... ONE would be enough .... but I'm not a fan of SS at any speed anyway.
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DrFist

Negative reps definitely have their place, but as others have suggested, be very careful of overtraining.

I remember Doug McGuff said it can take months to recover from "negative only" reps...
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PTDaniel

DrFist wrote:
Negative reps definitely have their place, but as others have suggested, be very careful of overtraining.

I remember Doug McGuff said it can take months to recover from "negative only" reps...


I would be careful about taking McGuff's word on training. Following his protocol from Ultimate Exercise Bulletin Number 1 was the worst thing I ever did during my training career: no size or muscularity increases, only strength increases. I wasted years increasing my rest days and consolidating my routine until I was training once every 17 - 21 days on 4 exercises. Maybe there are small subpopulations that adapt to exercise with net reductions in resistance to that same exercise.

Overtraining is not some bogeyman that will kill you if you push beyond your momentary recuperation abilities. Recuperation is like most other physical attributes. It can be trained and enhanced by incremental progression and effective variation. Have you honestly ever heard of anybody being hospitalized for doing to much eccentric work let alone dying from it?
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Crotalus

PTDaniel wrote:

I wasted years increasing my rest days and consolidating my routine until I was training once every 17 - 21 days on 4 exercises.


Even when I was so into HIT that I believed almost anything the HIT guys would say, I could never get down to training with that much time between workouts.

The least I tried as far as training days was a three times in two weeks ( M,F,W ) and became 'unconditioned' real quick ...

The least I 'progressed' to as far as volume in a workout was three compounds , twice a week with ridiculous intensity and would run myself right into the ground.

Back then my head was as dense as four 45 lb plates stacked on top of each other ... but the plates you could talk some sense into sooner than you could me.
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