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How to intensify a negative-accentuated set

Q: I need a way to intensify a negative-accentuated set. You say in the e-book The X-centric Mass Workout that a partner can help at the end of a set by assisting on the positive so I can continue with negatives. But I don’t have a partner. Any other suggestions?

A: Use the rest/pause technique. Do your normal negative-accentuated, a.k.a. NA, set, using one second on the positive and six seconds on the negative. When you reach exhaustion and can’t get another, rest for six seconds or six deep breaths, and then continue with as many as you can do.

You may get only one or two. If you feel that’s not enough, either rest/pause again and grind out one or two more or increase your rest/pause to 10 seconds next time. That should give you a few more negative-accentuated reps, extend your tension time and density quotient and trigger more growth in the target muscle.

Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF videos and Size Surge programs, see the ad section. Also visit for information on X-Rep and 3D POF methods and e-books.  IM

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