Negatives (i.e. eccentric-focused reps) are GREAT for building strength and mass.

However, the way most people do them is not as effective as they could be...i.e. kinda useless.

True negative training is not about controlling the weight on the way down...when trainers say to "focus on the negative" in a normal set, this is totally different than full-on negative-focused training.

With negative-focused training, don't just lower the weight as you would in a typical rep, letting it come down on its own.

You must ACTIVELY FIGHT GRAVITY by pushing (or pulling, depending on the exercise) as hard as you can against the weight, actively trying to actually perform the lift as the load overcomes your ability to do so.

It's heavier than you can actively lift (I recommend using around 105% of your one rep max), so all you will be able to do is fight it as it bears down. Don't go much heavier than this or the weight will come down too fast, before you can really put a lot of damage onto your target muscles.

Bottom line, if you don't fight the weight, your results will not be optimal.

If you've done negative training before and didn't feel extremely sore the next day, you probably weren't fighting the weight during the negative phase. Try it and you'll feel the difference.

I've got 3 more pieces of advice for you here on how to properly and most effectively do negative-focused training.

This will really help you get the most out of negative training.

Nick Nilsson
The "Mad Scientist of Muscle"

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