How often do people do negative reps??

[Browner]

Hi all,

Was just wondering how often people use negative reps in their training, I am new to HST and I am currently doing 3 days a week (mon/wed/fri) and im in the first week of the 15 rep stage. My workout is below, and was wondering if and when I should use negative reps?

<TABLE style="WIDTH: 245pt; BORDER-COLLAPSE: collapse" cellSpacing=0 cellPadding=0 width=327 border=0 x:str><COLGROUP><COL style="WIDTH: 245pt; mso-width-source: userset; mso-width-alt: 11958" width=327><TBODY><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; WIDTH: 245pt; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" width=327 height=20 x:str="Full Squats - 1-2 Warm-Up Sets + 1 Set x 5 Reps ">Full Squats (Mon & Fri) Split Squats (Wed) - 1-2 Warm-Up Sets + 1 Set x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl24 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Dead lifts - 2 Sets x 5 Reps ">Romainian Dead lifts (Mon & Fri) Full deadlifts (Wed) - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Shrugs - 2 Sets x 5 Reps ">Shrugs - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Incline Bench Press - 2 Sets x 5 Reps ">Incline Bench Press alternate with Flat Bench Press - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl24 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Close Grip Bench Press - 1 Set x 5 Reps ">Close Grip Bench Press - 1 Set x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Medium-Grip Pull-Ups - 2 Sets x 5 Reps ">Medium-Grip Pull-Ups - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Bent Over Rows - 2 Sets x 5 Reps ">Bent Over Rows - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Military Press - 2 Sets x 5 Reps ">Military Press - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Bent-Over Rear Lateral Raises - 1 Set x 5 Reps ">Bent-Over Rear Lateral Raises - 1 Set x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Dumbbell Curls - 2 Sets x 5 Reps ">Dumbbell Curls - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Triceps Extensions - 2 Sets x 5 Reps ">Triceps Extensions - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 15pt; mso-height-source: userset" height=20><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 15pt; BACKGROUND-COLOR: transparent" height=20 x:str="Calf Raises - 2 Sets x 5 Reps ">Calf Raises - 2 Sets x 5 Reps </TD></TR><TR style="HEIGHT: 12.75pt" height=17><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 12.75pt; BACKGROUND-COLOR: transparent" height=17 x:str="Weighted Crunches - 2 Sets x 5 Reps ">Weighted Crunches - 2 Sets x 5 Reps


Cheers, any adivce is much appreaciated!
</TD></TR><TR style="HEIGHT: 12.75pt" height=17><TD class=xl23 style="BORDER-RIGHT: #ece9d8; BORDER-TOP: #ece9d8; BORDER-LEFT: #ece9d8; BORDER-BOTTOM: #ece9d8; HEIGHT: 12.75pt; BACKGROUND-COLOR: transparent" height=17></TD></TR></TBODY></TABLE>

 

[Browner]

Sorry guys the above should say 15 reps not 5 reps

 

[k_dean_curtis]

Read the HST FAQ on how to set up your cycle. If your joints and CNS are holding up in your current cycle, add 2 weeks of negatives.

 

[Browner]

Thanks Dean. When do you bring negatives in to your program?

 

[Lol]

Read the HST FAQ on how to set up your cycle. If your joints and CNS are holding up in your current cycle, add 2 weeks of negatives.

Be sure to do some higher rep, metabolic work during the two 'post-5s' weeks. One set of 15 reps for each exercise you are doing should suffice. Get the heavy stuff out of the way first and then do the high-rep set.

In answer to the OP's question: I only do negs for specific exercises. If I was still trying to grow then I would do them for all exercises where it was practical and safe to do so. However, as I train alone, that rules out a lot of movements, but dips and chins/pull-ups are usually easy to set up. Assisted negatives are possible for unilateral exercises (ie. where you use two or more limbs to help raise a load and then lower with one).

Word of warning re negatives: be careful as you go. There's no sense in increasing the loads to the point where you make a form error and get injured. Sticking with your 5RMs for a further two weeks at the end of the 5s will do a lot to maintain a PS response following your workouts.

 

[Browner]

Thnks lol much appreciated feedback! Still getting to grips with the ins and outs of HST. I have my routine down now and I have just completed my first week, and I am really enjoying it. Something different to the Split training I used to do, and I am very much looking forward to strength and size gains by the en of my first 8 weeks.

Im still not sure weather or not I am going to include negs in my program, thats why I just wanted to see how everyone else went about using negative reps

 

[TunnelRat]

I have on more than one occasion done negatives on my squats -- but not because I planned to...!