Continuing with the previous blog on 30-10-30 principle, today I shall be detailing about how to use this principle for legs & chest workout:
- Barbell Squats
We shall discuss on how to do performance negative repetition. Barbell squats usually impact the muscle groups such as Gluteus Maximus, quadriceps, erectae spine & hamstrings.
How to do negative movement
- Load the bar with adequate amount of weights/resistance
- Place the bar behind your neck across your trapezius muscles & hold the bar in your hands.
- Lift the bars from the hook & straighten your knees. Move back one step. Essentially take squat position.
- Bend your knees & hips slowly.
- Descent gradually to half squats position in 10 seconds.
- Squat a little farther to three quarter level.
- Reach the bottom position in which your hamstring comes in contact with your calves in 20 seconds.
- Make turnaround from negative to positive & repeat 10 repetitions with 1 second for positive & 2 seconds for negative.
- After your last repetition, do the closing negative.
How to do closing negative.
- Bend your knees & hips slowly
- Hit the halfway mark in 10 seconds & three quarters at 15 seconds
- Continue breathing freely.
- Hold the resistance off the bottom restraint bars in deep squat position for 1 to 2 seconds.
- Barbell Bench Press
We will closely study how to do negative accentuated training for bench press.
How to do negative movement
- Place the rod/bar with adequate resistance on the holder
- Lie on your back on bench.
- Grab the bar with hands positioned slightly more than shoulder width apart.
- Lower the bar slowly inch by inch.
- Try to half way down at 10 seconds & three quarters down at 15 seconds.
- Make a turnaround from negative to positive & do 10 regular repetitions with 1 second for positive & 2 seconds & negative.
How to do closing negative
- After the last repetition, control the negative & lower the bar slowly inch by inch.
- Be Halfway down at 10 seconds.
- Do not let the resistance force the bar downward too fast.
- Reach the bottom in 20 seconds.
Next week, I shall share negative accentuated training steps for biceps & triceps.
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