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Weight Lifting – A Great Strategy for Fat Burning

Focus on the Negative!

I’m not talking about the negative thought but, rather, the process of lowering a weight during resistance training.  Every time that you perform a weight lifting repetition you are using three types of strength.

  1. Positive strength: lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. Negative strength: lowering the weight.

Many folks completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control.  However, the negative portion of each repetition is just as important as the positive, perhaps even more so.

Focus on the negative segment of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each rep count.  If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.