do squats with just the one big dumbell in your hands and for back you can do shrugs and dumbell rows. Static and negative must be extremely slow 4-5 seconds for both
You’d have the same problem with a traditional “positive” regimen but Spitballing: For deadlifts you can do single leg with dumbbells. For squats see if you can find a ledge and do explosive jumps weighted or body weights only and intersperse it with static holds.
My biggest critique of negatives and statics more generally is the difficulty of tracking progressive overload from week to week.
With positives or concentric motion, all you have to do is count the plates on the bar, the reps per set, and the number of sets, get to “momentary failure” for each set, and DO MORE of one next week.
Athletic performance in all domains is ultimately stimulated by progressive overload followed by good rest and consumption of protein (wandering and I might disagree on protein intake. 1g/pound is about right. He seemed to aim for less).
Negatives (eccentric) and statics (isometric) are just harder to ensure you’re accurately progressing than positives, and that’s the reason most programs are mostly positive motions.
Keep a journal and write down how many exercises,sets,reps you made. Write the seconds for each movement (ex. / static,4static,5negative) the “/“ is for the positive when you go as fast as you can but in reality the rep will be slow anyway because of the load
In a physical sense on the muscles you mean?
When you say
“positive” “static” and “negative”
do you mean
“Concentric” “isometric” and “eccentric”?
Those are more technical terms and communicate meaning better I think.
I just don’t like the word concentric and eccentric because they don’t accentuate the total difference in meaning between the two words
What should we do if we lack equipment for some exercises? For example I only have dumbbells, no barbells, so what can I do for squats and deadlifts?
do squats with just the one big dumbell in your hands and for back you can do shrugs and dumbell rows. Static and negative must be extremely slow 4-5 seconds for both
You’d have the same problem with a traditional “positive” regimen but Spitballing: For deadlifts you can do single leg with dumbbells. For squats see if you can find a ledge and do explosive jumps weighted or body weights only and intersperse it with static holds.
My biggest critique of negatives and statics more generally is the difficulty of tracking progressive overload from week to week.
With positives or concentric motion, all you have to do is count the plates on the bar, the reps per set, and the number of sets, get to “momentary failure” for each set, and DO MORE of one next week.
Athletic performance in all domains is ultimately stimulated by progressive overload followed by good rest and consumption of protein (wandering and I might disagree on protein intake. 1g/pound is about right. He seemed to aim for less).
Negatives (eccentric) and statics (isometric) are just harder to ensure you’re accurately progressing than positives, and that’s the reason most programs are mostly positive motions.
Keep a journal and write down how many exercises,sets,reps you made. Write the seconds for each movement (ex. / static,4static,5negative) the “/“ is for the positive when you go as fast as you can but in reality the rep will be slow anyway because of the load
Brillant article, great work
Fair enough but then could you help me better understand what you consider the difference?