Negative Training Explained Simply

Negative Training – All You Need To Know

In this post, we’ll unpack all you need to know about Negative Training, defining exactly what it is, how we can use it as a way to maximise muscle growth and more.

What Is Negative Training?

Negative Training (NT), also known as eccentric training, is a technique that involves extending your time under tension during the lengthening phase of a movement. For example, the downward phase of a bicep curl.

The Power Of Negative Training

When it comes to bodybuilding, negative movements create positive muscle growth.

Studies show that Negative Training is less stressful on the body yet paradoxically causes more microscopic tears to muscle tissue (compared to concentric movements), which ultimately leads to bigger and stronger muscles.

This is because muscles can manage substantially more weight during the eccentric phase of a movement compared to the concentric phase of a movement (by up-to 40%), when you’re fighting either gravity or the machine’s recoil.

In addition, while an eccentric movement requires less energy than a concentric movement, it actually creates more force, which not only optimises muscle growth but also increases metabolism, thus promoting weight loss.

According to research from Wayne State University, a full-body eccentric workout increased the resting metabolism in athletes by 9% and for no less than 3 hours following the exercise.

How To Integrate Negative Training

Due to its nature, Negative Training requires a great deal of energy and as a result it can be very taxing on the Central Nervous System. Thus, it is important to be judicious in your use and application of this form of training when integrating it into your program.

As a rule of thumb, it is recommended to perform one exercise per workout per muscle group using the NT technique, preferably at the beginning of your workout when you are freshest.


Negative Training is a technique that involves placing emphasis on the eccentric phase of a movement rather than the concentric phase of a movement.

NT not only increases muscle damage which optimises muscle growth, but it also increases metabolism which optimises weight loss.


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