Does making slow movement in a negative way in biceps workout make any difference? and any tips on making a lean body?

[Decentguy]

by saying negative movement i mean to say when we lift our hands up while doing any biceps excercise then when we put our hands down while doing this if we put pur hands down very slowly like in 3 seconds will it make a any difference?

[Anonymous]

Yes. The negative has great effect.
Occasionally I'll do that with barbell curls. The last set I'll go a bit heavier & have a spotter help me with the positive, then I do the negative slowly alone. I'll do it as many times as I can. Some people will tell me to use lighter weight. They don't understand the effect of the negative.
Try it.

[dartmaul15]

it will. A LOT.

Spend ~2-3 seconds going up. Rest for one or two seconds on the top. Spend ~2-3 seconds going down. Rest for a second on the bottom. repeat.

It's going to hurt, a lot. But that's what works. Some use different times, but the point is to go in slow controlled movements.

[dartmaul15]

there's also one other benefit of it i've personally found.

In many cases it's harder to resist when dropping down than it is to push up. So not being able to drop down in a relatively controlled slow motion is a sign it's time to stop before you hurt yourself.

[Decentguy]

you said spend 2-3 seconds going up too. what if i spend only 3 seconds in going down only and i go up fast like in normal speed would it be not effective as spending 3 seconds in both ways? i mean won't it be effective or good if i only spend 3 seconds while going down only?

[dartmaul15]

Consider up and down to be separate steps. So you get ful effect from the going down motion if you do it slow, even if you go fast up. But if you go fast up, you don't get full effect from the going up motion.

So obviously fast up and slow down won't be as effective as slow up and slow down. But going fast up won't affect the effect of going slow down (or the other way around)

[Decentguy]

hmm thanks one another thing too, if i spend 3 seconds on both up and down then i should reconsider my weight and not go too heavy as i go on fast movements right? or i should decrease my reps?

[dartmaul15]

if you go slow reps you will get a more consistent and correct technique. Also it will be a fair bit heavier, and yes you will need to cut down on the reps. Might have to cut down on the weights too, but not much. Mainly cut down the reps.

I'd suggest taking one single set with slow up and down where you do max number (meaning you keep going until you can't do any more of them). Your sets should consist of 2/3 of that number. So if max is 30 reps, you do 20 reps during the regular sets.

[Decentguy]

hmm okay, thanks a lot.

[dartmaul15]

no poblem at all :)

[hnrya20]

Yes it does. Usually when I do burn exercises, on the last set I will do slow negatives.