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I usually show a drop on this day, but was not surprised to see a little increase. I've been using weight and resistance training sessions to practice what is called "negative contraction" or "negative resistance". One might just refer to it as "isometric" as well. It's all the same.
Basically, I've stopped using momentum to lift or pull and have been slowing the movements down, both on the lift up, and on the carry down.
Liken it too squatting slowing to pick up a heavy box, but when one sets the box down, it's put down very slowly using all the muscles in the glutes and quads instead of just allowing gravity to do the work.
It's a great way to isolate and engage all the muscle groups in a particular movement and basically forces them to use solid strength instead of momentum in addition to quickly creating hypertrophy. LOL
One can lower the reps when practicing "negative resistance".
I don't lower, but I split the sets and couch in some 30 second - to a minute rest times to let the muscles recover before starting again.
However, as one can imagine - the body is definitely feeling it the next day.
One can still build strength and muscles by using momentum to lift. It was actually key to even getting these muscles to engage much less conditioned to exert when I first started with weights back in 2017.
But, there comes a point when those muscles know exactly what to do when they feel a weight push or pull on them. One can say, using "negative resistance" when lifting is on par with taking off the training wheels and expanding and building upon the baseline strength that was initially created.
I don't know that it will make me more buff, LOL - But, it will make this body stronger and offer further support to these aging joints :-)
Needless to say, It lengthens the session by a few more minutes and another thing to note is that there will be no "cardio" heart rates with negative resistance.
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51.7 kg
Lost so far: 43.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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Gaining 0.6 kg a Week
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 Comments
Great way to explain it. I’m going to do more of this as I’ve been incorporating it for some time now. 💪🏻❤️
19 Feb 21 by member: wifey9707
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Thank you, Erq! :-) And, yes Chris! "time under tension" is likely the formal term used to describe it. And, expanding strength is definitely the name of the game at present. @Wifey - you can play around with this technique as well. Some do 2 sets using their typical momentum and then do the last set of reps using time under tension. Which if ya think about it, is a real muscle buster because the last set of reps, muscles are already fatigued. Some just do the last few reps slow. Some will simply use it for certain exercises depending on what muscle groups they're looking to increase in strength. I'm using it on all my exercises for the heck of it and because I really want to build up those muscles around the rotator cuffs on both shoulders, which unfortunately have tears. The tears aren't from lifting weights, but believe it or not from years of carrying heavy backpacks and hand bags. I don't drive a car, so I've used over the shoulder packs and purses for years more so than the average person. These shoulders are definitely showing their wear and tear - and using the "time under tension" technique with arm exercises makes a HUGE difference in helping these shoulders to remain in their sockets where they belong! LOL
19 Feb 21 by member: Egull1
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19 Feb 21 by member: wifey9707
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Sounds a little like Callanetics - remember that? Isometric holds...
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