Q: What are negative reps and how can they help my training?

–Paul Wade, San Antonio, Texas

A: Each rep is composed of two parts: the lift (positive or concentric rep) and the lowering (negative or eccentric rep) phase. Since you’re stronger when lowering a weight with control than when lifting it, you can target the negative portion of the rep in a couple of ways. For one, after you reach muscle failure, your partner can lift it with you and allow you to focus on the negative reps on your own as you slowly lower it. Alternatively, you can use a weight that’s heavier than you can lift for even a single rep, but your partner has to assist in raising the weight on each rep while you control the downward motion.

Remember that adding such techniques to your training boosts the overall intensity of your workout, so keep an eye on the overall number of sets you’re doing, including those that you’re taking beyond failure. It’s also a proven idea to cycle periods of high-intensity training with lower-intensity periods for better long-term gains with less trauma to your joints.

–Bill Geiger, MA

Want more training tips? Pick up the July/August issue of Maximum Fitness—on newsstands June 1, 2010.