Heavy Negatives, Forced Reps, Drop Sets

Charles Poliquin wrote a post about techniques bodybuilders have been using for decades

Three mechanisms of muscle growth.

1. Mechanical tension experienced based on intensity of load and time under tension causes muscle fiber damage, which results in maximal motor unit recruitment and more muscle growth.
2. The local muscle damage caused by training results in inflammation, leading to the production of growth factors that stimulate protein synthesis and muscle building.
3. The metabolic stress from a buildup of lactate and hydrogen ions due to anaerobic energy production triggers the release of the most anabolic hormones (testosterone, growth hormone).

Heavy Negative Training

• use loads 20-50% your concentric 1 RM above maximal eccentric load
• slow 3-4 sec eccentric tempo

Forced Reps

• recruits more motor units, which leads to greater GH response

It is suggested that you perform forced reps with a load that is heavier than normal for the given number of repetitions rather than doing extra reps.

Drop sets

• perform a high-intensity set followed immediately by the same exercise at a low-intensity with 50 percent of the 1RM