Far too often I see people in the gym neglect the other two portions of the rep, which are known as the negative portion and static portion. For these people lifting weights is all about lifting the weight and letting it drop quickly back to the starting position. If you do this your only cheating yourself!
The three portions to a single rep are as follows;
1. Negative Portion
The negative portion of the rep is where you should be muscularly the strongest. Which therefore means that you will run of strength on the positive and static parts of the rep before you ever run out of strength on the negative portion of the rep.
To perform a negative, simply complete the positive part of the rep and slowly lower the weight back to the starting points. You can also get your training partner to raise the weight for you and from there you will just simply lower the weight slowly, until you can’t do anymore.
2. Static Portion
To perform the static portion of the repetition complete the positive part of the rep and squeeze the muscle your working on as hard as you can!
3. Positive Portion
Everyone knows how to do the positive portion of the rep, which therefore means there’s no need for me to explain it. However, here is a fun fact for you. The positive part of the rep is the weakest part of the rep. You usually gas out on the this portion of the rep before you gas out on the negative and static portions of the rep.