Read it again, the answer is there.
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">If you are unable to do negatives on some or all exercises, you simply use your 5RM (the load you used in your 6th and last workout of the 5s block with) for another 2 weeks. I.e. the load should be kept constant for the last 2 weeks of your HST cycle. If you have gained a lot of strength, you may increment the load further for a couple of workouts - but avoid going to failure.
Eccentric lifts, or sometimes called "negatives", are when you use more weight than you can lift. Eccentric reps/negatives should be done in a controlled fashion. Aim for a lowering cadence of 2-4 seconds. Negatives begin AFTER the last 5-rep week. This is where Hypertrophy Specific Training differs from traditional routines. Never fear, if volume is kept low and training frequency kept high, you will experience breakthrough growth.
If you train alone, there are many exercises you can't do negatives on simply because you would need a partner to help you lift the weight first. If you do train alone - or if you feel any particular strains or aches - I would suggest that you just continue using your 5 rep max for each exercise for an additional 2 weeks after finishing the first 2 week block of 5s. You should see good results using your 5 rep max for an additional 2 weeks.
Exercises suited for negatives if training alone are any unilateral exercise using dumbbells, machines, or cables - aiding the concentric by using both hands or legs. On other exercises like dips and chins you can do the concentric by pushing yourself up with your feet.
There are two approaches to the progression.
- Select a load which is approximately your 2-rep max and do 1-2 concentric+3-4 eccentric reps for all 6 workouts of this phase. This is the easiest way and should be followed for your first try with the program.
- After your last workout of 5s, continue the progressive increments for each workout until you can no longer control the weight on the descent for 2-4 seconds. You may also vary the concentric:eccentric rep number ratio. E.g for the first workouts in the negatives microcycle, you may do 3-4 regular concentric/eccentric reps+1-2 eccentric-only reps. On the last workouts of negatives you may do 5 eccentric-only reps. This is for more advanced lifters, as the injury potential would be greater from the heavier loads that will be lifted.
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