I have been doing the typical "pyramid" type of training , you know, moving the weight upwards and lowering the reps on each higher rep.

 

I have been also been doing some new things.  When I can no longer do 3-4 reps at a weight, and i still feel like going further, I do partial reps just to feel the heavier weight even though I know I cannot make a complete rep.

 

Last week I did this again with benches.  For declines I could do 3-4 reps at 245 pounds but wanted to do more so I went gradually up to 305 just to feel the weight as i lifted it off and lowered it enough to know I was pushing it back up.

 

I do this at the conclusion of deadlifts , squats and other heavy movements.  It forces me to focus more and to feel the muscles being worked.

 

As always,. when the weight is lifted to the 'top' of the movement, I hold it there for a count of 2-3 seconds and then lower it with controlled effort.

 

Bodybuilding is a science too.

Tim <tm_files@...> wrote:

Negative reps work wonders! When I work a body part I found on the last
of the reps of each set if I cheat a little on the positive motion and
move slower with more resistance when in the negative return I get a
better burn or feeling. I love the burn in my arms especially using
this negative return. It probably wouldn't work for you powerlifters
because you'd have to release the weight more quickly.

What do you think? Actually I want to know how much "cheating" you all
do, especially on those last reps. I was told that proper form was
crucial.

Each person is doing it different but we all are DOING IT!

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