Negative repetitions, or eccentric-focused reps, concentrate on the lowering phase of an exercise. In a typical negative rep, you’ll use a weight heavier than your normal lifting capacity and focus on a slow, controlled lowering movement.

The eccentric phase of a movement is where muscle damage and subsequent growth occur most significantly. By emphasizing this phase, negative reps can stimulate muscle growth and strength gains more effectively than standard repetitions. The technique involves using assistance or a training partner to help you lift the weight to the starting position, then slowly lowering it under complete control.

Physiologically, muscles can handle more weight during the eccentric phase compared to the concentric phase. This allows you to overload muscles with heavier weights while maintaining control and reducing injury risk. Negative reps are particularly effective for advanced lifters looking to break through strength plateaus.