Workout Without Weights for Strength and Size!
Think Negative?
This is an exercise hat can give you the biggest gains in terms of muscle growth and strength training. This article will show you how to start gaining more strength and size through the form of training that just involves negative contractions. It will shock your muscles and really force them to develop and grow – a brilliant form of training for a Workout Without Weights that you must try!
This whole idea of thinking negative is all about the effects you can get from eccentric contractions. So what is it and what will it do for you? Well eccentric contractions are the part of the exercise that involves the muscle lengthening and its typically the lowering in any exercise. So for example if your performing a Push up then you have to lift your self from the ground (concentric) and then you have to lower yourself which is the eccentric.
Its the same with the Pull up – you raise your body off the ground through the muscle contracting and its the lowering that forces the muscle to lengthen.It during the eccentric motion of an exercise that you get the most benefits!
If your aiming for muscle size and strength then its the eccentric part of the motion that can give you really effective results.Not only is this good for growth but what if you can’t perform a full press up, or a full Pull up? What if you find it hard to Workout Without Weights whilst doing all the full body exercises? This is a great place for you to start!
These exercises are to be used when you can’t perform an exercise for a full rep. For example if you can’t do a 1 Legged Squat (Pistol) Then just grab the sides for support and just slowly lower yourself – then use both legs to stand and just focus on negatives.
Here’s how you Do It!
For this article we are just going to focus on the Negative Press up’s – this will create a great chance to develop your triceps, Chest, shoulders and back! So if you can’t perform a full push up or a set of push ups then this is where you should start. Instead of just struggling to perform 1 Push-up you should start with just lowering your body first. So get in the initial Push Up Position, with your body straight and in the air and slowly lower your self to the ground for a count of about 5 seconds.
As your lowering yourself you might find yourself shaking – if you can’t do it then try it with your knees on the floor to give yourself a bigger leverage. So just lower yourself to the ground for a count and then stand up if you have to, get in the starting position and lower yourself again – try to repeat it for 10 reps. If you can’t do 10 its fine just give it your best and make sure you focus on correct from and slow controlled movements.
Its extremely important to have the slow controlled movements because as your muscles slowly lower, the resistance is forcing the muscle to failure and forcing the muscle to muscular breakdown!This creates more strength when we recover and grow! As you perform this exercise the body will adapt to the movement and it won’t be long until you can perform a full push up! If you want more idea’s on the best home workouts then look at this effective Workout without weights !
