Workout: Long Negatives. Type: Sets. Overload week for the eccentric. Five sets of four negatives with an eight-second lower on every rep — three seconds slower than week three. Jump or step to the top, then fight gravity all the way down, staying tight through the bottom. Eight seconds is a long time; that's the point. The score is total reps. 1 movements across 1 sections. Created by Fiz. 0 completions, 0 likes.
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Long Negatives

Overload week for the eccentric. Five sets of four negatives with an eight-second lower on every rep — three seconds slower than week three. Jump or step to the top, then fight gravity all the way down, staying tight through the bottom. Eight seconds is a long time; that's the...

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Setsintermediatepull_up_prepstrengthtempogymnastics
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Format
Sets
Level
intermediate
The workout

Sets

5x4 — 8s Eccentric 5 sets 1 move
Negative Pull-Ups 4 reps
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Long Negatives is a sets workout by Fiz, built from 1 movement. It is set at intermediate level.

How to approach Long Negatives

Long Negatives loads the lats, biceps, upper back and forearms hardest. Core take a share of the work too. Pick a working pace you could hold for the full duration rather than one you can hold for the first two minutes. On a workout scored this way, consistency beats a fast start every time.

Long Negatives is scored on total reps: volume is the whole game, so pace it to keep moving.

Frequently Asked
What is the Long Negatives workout?
Overload week for the eccentric. Five sets of four negatives with an eight-second lower on every rep — three seconds slower than week three. Jump or step to the top, then fight gravity all the way down, staying tight through the bottom. Eight seconds is a long time; that's the point. The score is total reps.
What movements are in Long Negatives?
Long Negatives includes Negative Pull-Ups.

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