Take the Negative Chinup/Dip Challenge

1 Nov

Want to challenge yourself in the weight room and improve your strength and fitness?  Try the Men’s Health Negative Chinup/Dip Challenge.  The goal of this challenge is to do 1 negative dip and 1 negative chinup.  Sounds simple enough, right?

First, some background: Eccentric training, which involves focusing on the lowering (or, “negative”) phase of an exercise, can potentially trigger greater strength gains than concentric (lifting-focused) training, according to Ellington Darden, Ph.D. and author of The Body Fat Breakthrough.

“Your muscles can handle more weight during the lowering phase,” Darden says. “And if you draw out that phase to a minute, as you will with the negative dip and negative chinup, you can recruit up to 40 percent more muscle fibers and enjoy a surge in muscle-building hormones.” The result: more power and strength in significantly less time.

Here’s how to perform these exercises:

Negative Chinup

Grab the bar using a shoulder-width, underhand grip and hang at arm’s length with your ankles crossed behind you. Pull your chest up to the bar. Lower yourself slowly, half an inch at a time.

Negative Dip

Grab the bars of a dip station and lift yourself so your arms are straight. Lean forward slightly and lower your body slowly — half an inch at a time — until your upper arms are below your elbows.

The Challenge: You’ll be completing only two reps total (one per move), but they’ll probably be two of the hardest reps you’ve ever done. “Take one minute to lower yourself for each exercise, and rest two minutes between them,” says Darden. If you can’t last longer than 30 seconds, your eccentric strength needs a lot of work.


Your thoughts?

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: