Chin-Up Negatives... how much extra weight should you use? (for pull-ups, too) This is for people who can already do a few chin-ups or weighted chins. One of the best ways to build strength for doing more weight for weighted chin-ups or adding reps to your bodyweight chin-up is eccentrics. This is not simply a controlled descent where you're lowering yourself down. That's not a TRUE negative. True negatives are BRUTAL...they're a FIGHT all the way to the bottom. You need to be trying as HARD as
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Most people do pushups without paying attention to tempo, but it completely changes what you get out of the exercise. A pushup has four phases: lowering yourself down (eccentric), the bottom, pushing up (concentric), and the top, or plank position. How long you spend in each phase determines whether you build endurance, strength, or power. For endurance, move quickly, about one second down and one second up with no pause. For strength, slow it down, pause briefly at the bottom, and then push up
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