I performed a pretty simple WOW yesterday that consisted of (in the following order) :
- Negative only pulldown
- Negative only chest press
- bicep curl (static contraction)
I haven’t done this in a while, and never have the sets been this high in volume (8 reps each for the negative work).
I was surprised on multiple fronts, even though I knew much of this in advance.
First, the repetitions were not that difficult to complete. In fact I felt like I could have just kept going, to 9, 10, even 11 reps. But almost intuitively, I decided to stop.
I was not that “winded” at the completion of either the pulldown or chest press.
But, minutes after I completed the bicep curl, the workout hit me like a truck. Normally DOMS hits me 24 hours post workout, almost to the T, and it varies from mild, to moderate, to strong.
Less than 10 minutes after my workout I had what I would call “severe” DOMS, which was not only stronger in degree, but obviously, way ahead of schedule.
And it was very sudden. In all of 30 seconds I went from somewhat fatigued, to not wanting to move.
Needless to say, I slept like a rock last night, and now 24 hours post WOW, I am every bit as sore as I was yesterday. Perhaps even more so, and I am just failing to notice it because it’s been 100% constant.
This video accurately portrays how I feel right now.
As far as negative only training itself, I suspect it represents a huge potential to stimulate growth. Above all, because you can cause so much trauma to occur in the muscles.
Not only because negative training causes more trauma in itself, but because it’s not using as much oxygen as positive/negative repetitions.
To put this in perspective, I normally do 4-5 hyper reps on the Omni.
Maximum positive, maximum negative. And I’m fried.
I was able to effectively exchange the positive portion of each rep for an additional negative. In fact, I could have at least done 1 or 2 more.
Now, all of this is predicated on more trauma = more growth stimulus, which may or may not be true.
And finally, this also brings over-training to mind, and how easy it would be to slip into doing negative only workouts back to back.
In fact I was warned about this by the Omni inventor when I got the machine.
He wasn’t kidding.
Drew Baye also has thoughts on negative (emphasized) training.