It’s Okay To Be Negative
Maybe you despise pull-ups/chin-ups because you can’t lift your weight up; on the other hand, maybe you can power out an endless amount of them with no problem, so they don’t seem to be much of a challenge. Regardless of your circumstance, being negative about it can actually be positive. Negative (eccentric) training is the lowering part of any exercise and in contrast to the positive (concentric) portion we are all stronger during it. You may not be able to pull yourself up, but you can lower yourself. If you’re the heavy rep guy you can add a lot of weight using a variety of tools. Using negative training yields a ton of strength gains if used properly; however, it can’t be done too often because it’s so taxing on the body, so you want to focus on lower rep counts of higher quality.
1. Place a stationary object (bench, stool, chair, etc.) that can support your weight, near the bar. Step onto it and grip the bar getting into the top position with your arms flexed and chin above it.
2. Begin SLOWLY by lowering yourself down in a very controlled manner, until your arms are fully extended. The SLOWER the better.
3. Get back to the starting position and repeat the process.
Prescription: As a warm-up: 1-3 reps of 8-15 seconds, as a workout: 10 reps of 8-15 seconds.