Negative Resistance Training - Made Fit TV - Ep 40

Strength and resistance training can involve so many different methods, equipment, intensities, frequencies, tempos… it can make your head spin!  Well, whatever you’re currently doing, I’m sure it’s fair for me to assume that you’re getting bored, right?  To wake your muscles up a bit, try Negative Resistance Training (NRT).

NRT, also known as Eccentric Resistance Training, is a strength training method that focuses on a contracted muscle in it’s lengthened state.  It conditions the muscle to become stronger and more functional, promoting better results in performance and tone.

As I touched on in Made Fit TV Ep #37 “Why Plyometrics are Awesome!”, the eccentric state of a muscle is when it is lengthened but still activated against weight, gravity, or some other weight-bearing force. During a movement, the concentric motion can be considered the “positive,” the eccentric the “negative.”

Now that we have all of the technical stuff out of the way, try it for yourself in this week’s Made Fit TV video!  Check out the workout notes below - and print them off - to guide you at home or at the gym.

Workout

1. Concentration Bicep Curls
2. Dumbbell Chest Fly
3. Front Dumbbell Shoulder Press

Notes

• Tempo 3/1/6
• Use weight 5 to 15 lbs. lighter than what you are used to
• Perform 3 sets of each movement at 10 to 12 reps each

This week’s referenced links:

http://coachaustin.tripod.com