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Weightlifting is pretty simple: Lift the weight up, lower the weight down. Rocket science it ain’t. There are, however, a multitude of variables within this seemingly limited procedure. Take, for example, the “negative.”

It’s easy to fall into the trap of feeling like your work is done once the full extension – the “push” or “pull” phase of an exercise – is reached. But that’s only half of the exercise. Many kinesiologists and exercise analysts believe it’s the negative, or lowering, motion that provides the most benefit.

Analysis of how muscle fibers react to training indicate that there is more muscle trauma during the negative phase of an exercise. And that’s exactly the point of weightlifting. You want the muscles to be stressed because that’s what makes them bigger and stronger.

One way to make the most of negative training is to use the 2-2-4 principle: Take two seconds to lift the weight; Pause for two seconds; Take four seconds to lower the weight. This ensures that the muscle moves through the entire range of motion with emphasis on the eccentric (negative) motion.

Let’s take an example of how you can put negative training to work for you. Set up the Smith machine for your bench press. Press the bar until you can’t complete another rep. Although failure has been reached, it will still be possible to do a negative rep. On the last rep, lower the bar as slowly as possible until it hits the pins. This will put that extra bit of intensity into your set.

If you have a training partner, you can make the set harder still. Complete your reps, including that final, slow, negative rep. Then have your partner lift the bar back up so you can perform another slow, negative rep. This is very intense!

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If you train in this manner, you should need fewer sets. Three all-out sets with forced negative reps should be more than enough to annihilate any body part. And be forewarned – negative training can produce extreme delayed onset muscle soreness. Expect some pain for a day or two after the workout.

Negative training is an advanced technique that can propel muscle growth past a sticking point. And that is very positive indeed.