Q: Is there a danger to ligaments and tendons with Negative-Accentuated sets [from The Ultimate Fat-to-Muscle Workout]? I’ve gotten fantastic results with NA sets [normal positives followed by slow, six-second negatives], but I recently shared that with a friend who tore a muscle in his shoulder doing heavy bench presses. He said that his orthopedist discourages the use of eccentric loading because of the stress on tendons and ligaments. I’m wondering if NA sets are safe, and can my friend who had prior shoulder injury ever incorporate NA sets to experience the great results I’ve gotten with it?
A: What the orthopedist is talking about is heavy pure-negative sets—where you overload the muscle with about 20 percent more than your normal weight. Someone helps you raise the extremely heavy poundage, and you lower slowly, fighting the overload through the negative stroke. [Read more…]