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Effective Muscle-Building Method: What Are Negative Reps?

Learn why negative reps can be more effective than almost anything else. This one technique alone can take your results to the next level.

Introduction

Have you ever seen someone lift the weight normally… and then lower it very slowly, like they’re “fighting” gravity? That lowering phase is called the negative (eccentric phase). And when you use it as a specific technique, it’s called negative reps.

Key points

What are “negatives”?

Negatives are the lowering part of a rep in an exercise.
Examples:

  • In a biceps curl: when you lower the weight back down
  • In a bench press: when you lower the bar toward your chest

What are “negative reps”?

Negative reps are reps where you focus mainly (or only) on the lowering phase and perform it slowly and under full control, usually for 3–6 seconds.

Often the lifting phase is assisted:

  • by a training partner
  • or you lift with two limbs and lower with one (when appropriate)

Why do they work?

Because your body is typically stronger during the lowering phase than the lifting phase. That eccentric control creates high muscle tension, which can be extremely effective for hypertrophy (muscle growth) and strength—when used wisely.

What does it look like in practice? (simple examples)

  • Pull-up negative: jump to the top (or use assistance), then lower for 4–6 seconds
  • Bench press negative: your partner helps you lift, you lower the bar for 3–5 seconds
  • Biceps curl negative: lift with two hands, lower slowly with one hand

Common mistakes

  • Doing them every workout. Negatives are heavy artillery—not a daily habit.
  • Losing control and dropping the weight. That’s not a negative rep—that’s risk.
  • Choosing a load that’s too heavy. Negatives demand control, not ego.
  • Doing them when you’re already exhausted. Fatigue increases bad form and injury risk.

What to do today

  • Choose 1 exercise at the end of your workout (e.g., pull-up, bench, biceps curl, leg extension).
  • Do 2–3 sets of 3–5 negative reps.
  • Keep the lowering phase 3–5 seconds (don’t overdo it).
  • Rest 90–150 seconds between sets.

CTA

If you want, tell me which exercise you’re doing (pull-up, bench, squat, biceps, etc.) and I’ll tailor the negative-rep method for your exact level, safely. 📲 Message us on WhatsApp or come to Planet Fitness Korçë and we’ll show you in practice.