This post is deliberately short, but its value cannot be overstated.
Implementing this advice will stimulate more muscle growth right from your very next workout – I guarantee it.
When is a set over? In THT training, we go to positive failure i.e. the last rep where you can do the positive/lifting part with reasonably good form.
After that last rep, people usually drop the weight fast and it’s over. But wait…
You can lower more weight than you can lift. So at the end of a set, you’ve still plenty of negative strength left, even if your positive strength is gone.
You new task is to always end a set on the negative, not the positive.
Here’s the deal: After reaching positive failure, lower the weight in super-slow fashion, even taking 10 seconds if you can handle it. It’s a killer, but that’s what it’s all about. Stimulating growth is about tearing up muscle fibers and forcing the body to repair and grow the tissue.
Tip: You can even pause at certain points on the way down for added effect.
I started implementing this at the end of my sets a few months ago and have been loving the effects!
So let’s take an obvious example – barbell curls for the biceps.
Let’s say you get 10 good reps to positive failure on your barbell curls. But now you remember, “I have to end my sets on the negative – a very slow, controlled negative.”
So you start to lower the barbell very slowly; you’re going to feel insane stimulation in your biceps. You pause maybe for a second every few inches until all the way to the bottom. I must emphasize this – go all the way to the bottom in controlled fashion.
The end result is:
more muscle fiber recruitment | more muscle damage | higher levels of metabolic stress = higher levels of protein synthesis (muscle growth)
Add this tweak in to your next THT workout and you’ll love what happens! If you haven’t already got the THT workout, download it free below…
NOTE: If you’re doing multiple sets for each body part, as in the THT 5-day plan, you don’t need to do this on every set. Adding it to the last 2 or 3 sets works well.
Got questions about this? Just ask below, I’ll be happy to help.
Train With Intensity!
Awesome fat loss/six-pack results from MuscleHack reader Derek Holt on Total Six Pack Abs.
“4 years after marriage and I’m the father of triplets, yes 3 babies at once…crazy! After 8 months caring for kids and not training, things settled down and I realized how far I’d let myself slip (worst shape of my life). I went through 2 cycles of P90X with little results. After killing myself (P90X is no joke), I stumbled across TSPA. I was a bit skeptical, but figured I didn’t have anything to lose. After 30 days of the diet and lifting routine I had dropped 10 lbs (more than I had ever dropped after 90 days of P90X). Seeing this success I continued with the plan and finally achieved the results I was after. I lost over 30 lbs while gaining strength at the same time. The bonus is that I spend about HALF as much time working out, eat the same quantity of food (the right foods), “cheat eat” on the weekends, and have more time with my family. Thanks Mark, this is the only routine that’s worked for me.
Derek Holt. Bloomington, IL.
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