You can stand on any secure object to get you into the correct position — a stepladder or stable chair or exercise box all work well. Then slowly lower yourself from the bar, controlling your descent to maximize resistance on the way down. You can repeat the negative on its own or pair it with partner-assisted pullups to build strength. Negatives are considered eccentric exercises, meaning that the muscle is lengthening during the movement rather than shortening or contracting.
Lots of research has been done to determine whether lengthening muscles or contracting them is more effective at building strength and muscle mass. Some studies show eccentric exercises and concentric exercises are equally effective at building muscle mass, and some research indicates that eccentric exercises are more effective at muscle building, especially if you incorporate stretching.
Negatives also give you a chance to increase your grip strength. Clutching the bar — even in a dead hang — requires power in the complex network of muscles in your hands, wrists, and forearms. Regularly executing a series of negatives gradually increases your grip strength and endurance. Negatives teach your body how to perform a pullup. There are lots of ways to build muscle mass, strength, and endurance. Gradually increase the time you spend in the dead hang — arms extended, feet off the support — as long as possible.
You might find it helpful to work with a trainer to develop a progression so you know how many of each exercise you need to do to reach your goal in a safe timeframe.
Count as you come down. If it takes you two seconds to descend on your first attempt, try doing several reps at half that time — one second each rep — resting briefly between reps. Every time you train, add two or more seconds to your descent time. Keep your hands just wider than shoulder distance apart on the pullup bar. A small study found that a wider grip is associated with shoulder impingement syndrome , a painful condition that could limit your range of motion.
Negatives are performed by controlling the tempo of the repetition and slowing down the lowering phase of the lift to an approximate seconds rep count. The majority of muscle fiber damage — or microtrauma — occurs during the eccentric phase. This damage causes the muscles to adapt, which will build bigger muscles and help you to get stronger. This is why lifters who are trying to build more muscle, use negatives to overload the muscles a different way and push through plateaus in the gym.
If you are performing sets for bench press, sets of negatives will be done AFTER all of the bench work is done. See example below. You would use the weight on the bar from the last set of your heaviest bench for the negatives set. Just rest around 1 minute after your last set and then perform the sets of negatives. That is one way you can use negatives.
Another way would be to add a few negative reps at the end of every set. Pull-up partials set the tone for the remainder of the workout by forcing blood into the muscles. Negative reps are great for people who can't do a single pull-up. They can also help you bust through a plateau because eccentric strength is greater than concentric strength. To clarify my point, there will come a time when you can't bench press the weight off your chest and you'll need a spotter to help the bar up.
At the top position, you can lower the bar slowly because your stores of negative strength aren't terribly affected by the exercise. Hitting different fast-twitch muscle fibers with negatives is a vital resource to tap. The best negative pull-ups, in my opinion, are those where you grab hold of a pull-up bar and assist yourself up to the top position.
Jump up or use a box to bring your chin over the bar, avoid a freefall, attempt to maintain good form, and control your descent as much as possible. Start with second negatives for 8 sets. When you can extend one negative rep to 30 seconds, you should possess the strength to complete one full pull-up. Retest your longest possible negative pull-up weekly. Ladder sets are a simple method to get more reps out of a sub-max effort.
They're a perfect tool to employ if you're a lifter who can do a few pull-ups but hit a progression wall. Ladder sets tap into strength and muscular endurance and allow for repeated and prolonged lifting effort thanks to mini breaks. For people who can't do more than bodyweight pull-ups, ladder sets kick your rear into gear and break up a set of 20 reps.
Use ladders before you perform weighted pull-ups.
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