Johnny on the Spot

Well, since we didn't receive a tip suggestion this week, Johnny was kind enough to come through at a minute's notice to provide one.  This tip is probably more focused for the guys, but anyone looking to gain some LMM or add a wrinkle to their workout will benefit.

Here's the tip: If you want to gai......screw it...just look at our chat transcript (its more entertaining and shows how GAINZ-makers think).

12:25 PM me: hey, give me a quick tip

  anything

12:26 PM Johnny: "the only time success comes before work is in the dictionary"

  haha..just kidding

  um....

  what about negatives

  or

12:27 PM me: negatives?

12:28 PM explain

 Johnny: negatives sets

  negative sets

  while using a spotter, focus on the negative part of the lift

12:30 PM me: ok

  what is the benefit?

  i believe that is known as an "eccentric" movement

12:32 PM i think the positive is concentric and the negative is eccentric

 Johnny: heavy eccentric training is optimum for hypertrophy

12:33 PM most of the fiber damage occurs in the eccentric part of the lift, if done properly

12:34 PM me: what does hypertrophy mean?

  i think that means building mass

 opposite of atrophy

  im thinking

12:35 PM Johnny: yeah..hypertrophy is like muscle growth or mass building

12:40 PM me: ok

  im going to say that since nobody submitted a tip for the week, johnny was kind enough to cover

12:41 PM Johnny: yeah

  add in that they should be done at the end of a workout or some stuff

  or should be done in moderation...I usually only do a few negative set per workout

 me: how come at the end of a workout?

12:42 PM Johnny: yeah..not at the end of a workout, but just in moderation since negative sets are usually done at heavy loads and really fatigue the muscle.

There you have it.  A true training tip from a true GAINZ-maker.  To reiterate an important safety tip that was only briefly mentioned in the transcript, be sure to have a spotter when performing negatives with heavy weights and especially when using a barbell since you could get trapped under the barbell (dumbbells aren't as much of a problem since they can be dropped to your sides in an emergency).  Also, those not looking for maximum hypertrophy (e.g. most athletes, women, teens, etc.) can perform a few negative repetitions at the end of their normal sets with their normal weight.  Now go there and turn those negatives into positive GAINZ!  And don't forget to submit your tips to cafegainz@gmail.com for a chance to have your tip featured up on the big screen.

Yours in GAINZ,

-Wesay GAINZ

p.s. For more details on the mechanics of negative repetitions and how they can benefit your GAINZ, check out this great article by Charles Ridgley.