You're about to get trashed with training Nick Nilsson mad scientist of
muscle -taking over the channel do not miss this one that experience starts
right now!
What is going on? My name is David Barr [CSCS, CISSN, RSCC] if you're looking to get bigger faster
stronger, get leaner, go longer, hit that SUBSCRIBE and then the little bell so
you don't miss the latest tips and tricks. Today channel take of our mad
scientist a muscled Nick Nilson probably the most innovative guy in the industry
when it comes to training I've known for about 15 years is the only training guy
consistently follow and he consistently makes me sore brutal DOMS it's kind of
awesome though I'm just gonna shut up a let Nick take over.
Nick: This is Nick Nilsson mad scientist of muscle and what I've got for you today
here is what I call a double negative training now what this is going to do is
deal with the problem of strength curves for example the best example this is
doing bench press now when you're doing negatives for a bench press it's the
same issue you run into when you're doing a regular bench press you can only
use as much weight as a weakest point of your range of motion allows which is
your sticking point usually if you inches off your chest now when you're
doing negative training you can use a hell of a lot more weight in this top
half of the range of motion than you can in the bottom so basically you're
wasting this entire top half with a lighter weight when you come down to
that sticking point that's when it gets tough and that's when you're actually
giving the negative the benefits from the negative training so what we're
gonna do here with double negative trainees we're gonna split that into two
parts you are going to focus the first part on the entire range of motion so
set up and in the rack I definitely recommend using the rack over a partner
for this one set up in the rack lower the bar to chest and I'll explain a
little bit more about that process here when you're here either you have a
partner help you back up or you roll it off your chest
sneak up from the bar you go back and you raise one side of the bar at a time
and put it back on the rails this is a way to do it by yourself definitely is
the rack when you do it by yourself clearly know the problem you run into
with the bench press like I said is the sticking point in the range of motion so
the first half of this exercise is going to be done in about 100 to 105 percent
of your 1 rep max my 1 RM right now approximately 250 pounds so about 260 on
the bar here which is within that hundred 105 percent window what you're
going to be doing here unwrapping lowering the bar once you get to that
sticking point that's when you really want to fight the negatives so once you
hit that negative point basically you can lower it under control
up until that point once you'd at that point you're gonna actually try and
press the bar so this is more or just about even with your one or M so once
you get to that point you're actually trying to press the bar so you're
actively ripping the hell out of your muscle fibers because they're trying to
contract while the weight is pushing them down that's a true negative true
negative should be a painful experience you should be fighting the weight all
the way down rather than simply just controlling it's a big difference in
intent there so that's one of the keys no matter what kind of negative train
you're doing so when you're done three to four reps with the full range you're
gonna raise the level of the safety bars now I'm gonna put this up two notches
you're gonna add some more weight on to the bar you want to aim for around 120
to 125 percent of your 1rm so based on the 250 that I was saying that's gonna
mean about 50 pounds I'm gonna put on the bar so I've got a couple of 25 ready
I'm just gonna slide them on the bar and go once you have the three to four full
you're gonna do another three to four partial range so the moment you unwrap
the bar it should be challenging and you should be fighting that all the way down
to where the a bit of rail position is which is above the sticking point so
again in three to four reps of that setting the bar back on the rails
unwrapping and going again now if you can get more than three to four reps on
each one maybe you probably will want to increase the weight of it a good
negative should be done in about three to four seconds with this kind of thing
because you don't want so light that you're just sitting there holding the
bar you actually want that bar to be heavy enough that it's driving you back
down so I'm gonna give you a quick demo here show you what it looks like when
you've done your reps for one set take about three minutes presses are very
demanding tough on the in bustled fibers in kind
phone nervous system so let's take a crack at it
each rep does take a bit of time to reset you quicker if you're not doing it
by yourself so you don't have a rap that's a bit to shred it too
here's the weight this is going up to 310 bedded 50 pounds on to the 260
I did notice that drop too fast so I'm gonna adjust the weight gonna do 30
instead of 50 again I want to control that weight all the way to the rails
here fight it rather than drop
and so that's the concept behind double negatives essentially we were addressing
the different parts of the strength curve of the exercise separately now the
key is having a power rack obviously and really fighting that negative once you
hit that point so on the first half of the set control it here and then fight
it here on the second half you want unrack fight it all the way to the wrap
this is also going to give you a lot of practice on racking heavy weight which
is essential to do properly when you really want to get into max
bench-pressing so give this technique a shot do two to three total sets of this
with about three minutes rest in between and this will help you boost your
strength for me I don't find it as good for building muscle but definitely
excellent for building strength especially in the connective tissue and
in the nervous system so what do you think of Knicks moves let us know in the
comments below we want to hear from you big thanks to Nick Nilson be sure to
check out his channel I'll link to it in the description it is awesome!
Don't forget to check out the video I did on Nick's channel - channel takeover
good stuff! For your next step be sure to check out the three hypertrophy tips and
muscle growth muscle gain that kind of thing, do not miss this one it is
awesome. On behalf of Nick Nilsson, I'm David Barr thanks for watching and until
next time, Raise the Barr
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