It’s time to change up your workout program and challenge your body… doing negatives is a great option for amazing results. It’s important to change up your weight training program regularly to make sure you continue to keep get results, so if you’ve been lifting weight the same old way for quite a while, here is an idea for your new workout.
Whenever you lift weights, there are three distinct parts of the movement… you have the lifting phase (concentric), the lowering phase (eccentric) and the in-between/holding phase (isometric). You might think that the lifting part is the most important but when it comes to getting toning results, it appears that the lowering phase is actually the most influential.
Most women get the weight up to where it needs to go and then without thought, lower it back down quickly. Believe it or not you could be really holding back results. By paying closer attention to the rate that you lower the weight down you can have a much more efficient workout by fatiguing your muscles better and you will see results faster!
Research shows that slowly lowering the weight will yield better muscle building and muscle toning results from your workout plan.
What is the best way to slow your reps?
The first thing you’re going to have to do is choose a lighter weight. If you can normally bench 60 lbs for 10 reps, cut that by 20% and go with 48 lbs instead. . I assure you, you will not finish your set using the weight range you normally use. Now it’s time for a rep… lift in the contraction phase like you always do, but in the lowering part let it take around 5-7 seconds to bring it down to start. The longer you spend on the eccentric part, the harder you will find out it is. Do as many reps as possible.
Aside from seeing amazing results with your lean muscle, you also will increase your metabolism to burn more body fat.
At the end of your exercise routine, grab a great heavy dose of easy to digest protein to help those muscles recover and tone up so you get even faster results. Snacks like: whey protein, milk, cottage cheese, grilled chicken breast and turkey are great idea.
