The Difference Between Doing Negative’s & Pause Reps

Sometimes we hear different opinions when it comes to “negative” vs “pause” reps when training and one being more beneficial over the other. The truth is they are 2 different methods that can be used at different times, sometimes one being better than the other depending on the situation.

Negatives refer to the eccentric phase of a repetition where your muscle is being lengthened under tension. While negatives can be valuable for building strength and muscle, they also come with the increased risk of muscle soreness and injury, as the eccentric phase places significant stress on muscles and tendons. Overdoing negatives or using improper form can lead to strains and tears. Additionally, excessive emphasis on negatives can slow down workout progress and limit overall muscle growth if not balanced with the concentric (shortening) phase. Replacing your training with all negatives isn’t necessary but adding it in to a few specific movements if it fits with your goals can be a game changer.

Incorporating negatives your workout routine can offer several benefits including:

1. Muscle Growth: Negatives place intense stress on muscle fibers, which can stimulate greater muscle hypertrophy or growth. The controlled lengthening of the muscle under tension can lead to increased muscle fiber recruitment and micro-tears, promoting muscle development.

2. Strength Development: Eccentric movements allow you to handle heavier weights than you can during the concentric phase (lifting). This can help improve your overall strength and power, which is essential for various athletic activities and daily tasks.

3. Muscle Endurance: Performing negatives can enhance muscle endurance, as it challenges your muscles to withstand tension for longer periods. This can be particularly beneficial for athletes and individuals participating in endurance sports.

4. Injury Prevention: Incorporating eccentric training can improve tendon and ligament strength, potentially reducing the risk of injuries. It can also aid in rehabilitation by helping injured muscles recover more effectively.

5. Improved Control: Negatives demand greater control and coordination, enhancing your mind-muscle connection. This can lead to better overall form and technique in your workouts, reducing the risk of injury.

6. Plateau Breaking: If you've hit a plateau in your workout progress, incorporating negatives can provide a new stimulus for your muscles, potentially helping you overcome stagnation and see continued gains.

7. Functional Strength: The eccentric phase mimics many real-life movements, such as lowering a heavy object or controlling a descent during activities like running or jumping. Training this phase can enhance your functional strength for daily activities.

8. Variety: Negatives can add variety to your workouts, preventing boredom and keeping your fitness routine engaging and challenging.

Pause reps involve intentionally pausing at a specific point in a repetition during strength training exercises. This pause is typically done during the most challenging part of the movement, such as the midpoint of a squat or the bottom of a bench press. The purpose of pause reps is to enhance muscle engagement, improve control, and build strength in the weakest portion of a lift. By holding the position for a brief moment (usually 1-3 seconds), you challenge your muscles to work harder, break through plateaus, and develop greater stability and power. Incorporating pause reps into your workout routine can be an effective technique for building both strength and muscle while also refining your form and addressing potential weaknesses in your lifts.

Pause reps offer several benefits including:

1. Strength Development: Pause reps force your muscles to work harder in the most challenging part of a movement, helping to build greater strength. This can be particularly effective for breaking through strength plateaus.

2. Increased Muscle Engagement: Holding a pause at a specific point in a repetition intensifies the muscle engagement during that phase, promoting muscle growth and development in the targeted area.

3. Improved Control and Form: Pause reps encourage better control and technique, as you must maintain stability during the pause. This can reduce the risk of injury and help you establish proper movement patterns.

4. Enhanced Mind-Muscle Connection: Pausing allows you to focus on the muscle being worked, improving the mind-muscle connection. This heightened awareness can lead to better muscle activation and improved results.

5. Overcoming Weak Points: Pause reps are effective for addressing weaknesses in your lifts. By targeting and strengthening the weakest part of a movement, you can achieve more balanced and efficient overall strength.

6. Increased Time Under Tension: Longer time under tension can lead to greater muscle growth, and pause reps extend this time during a single repetition, promoting hypertrophy.

7. Variety and Challenge: Incorporating pause reps adds variety to your workouts, making them more engaging and challenging. This can help prevent workout boredom and keep you motivated.

8. Adaptation and Progression: As you become stronger and more comfortable with pause reps, you can gradually increase the duration of the pauses or the weight used, facilitating ongoing progress in your fitness journey.

9. Injury Prevention: By emphasizing controlled movements and proper form, pause reps can reduce the risk of injury compared to rapid, uncontrolled repetitions.

When including either of these training modalities in your routine consulting with a fitness professional or trainer can help you design a tailored program to maximize the benefits of negatives and pause reps while minimizing the risk of overuse or improper form.

Hope that helps! :)

Happy Weightlifting,

Robyn