Maximize Bicep Growth with Super Negatives

If you're committed to serious gains in the gym, you're probably constantly searching for fresh strategies to boost your bicep development. One often overlooked but incredibly effective technique involves using the preacher curl machine in a unique way that maximizes bicep growth – super negatives. Here’s a step-by-step guide to doing preacher curls with super negatives, guaranteed to take your bicep game to the next level.

 

Start with Standard Preacher Curl Machine Sets

Let’s start with the basics. The Preacher Curl Machine (there are many kinds, an example of one is pictured below) is excellent for isolating the biceps and preventing you from using momentum to lift the weight.  It also maintains constant, even tension through the entire rep range.

To get the most out of this exercise, perform three sets of full-range preacher curls with a deep stretch at the bottom of each rep. Make sure to pause briefly at the bottom, where your biceps are most stretched and loaded. This pause helps to eliminate any cheating and ensures that your biceps are doing all the work.

Here's how to do it:

1. Set 1-3: Perform 8-12 reps with a weight you can control well. Lower the weight slowly, pause at the bottom, and then curl it back up to the top.
2. Rest: Take standard rest periods of about 60-90 seconds between sets.

The Super Negative Hack

Now, here’s where the real magic happens. After completing your three standard sets, you’re going to introduce super negatives to shock your biceps into new growth.

Negatives vs Super Negatives

With typical negatives, the emphasis is shifted to the eccentric (or lowering) portion of the rep, because it’s this portion of each rep that produces the greatest muscle building response. So a negative would have you curl the weight up fast, then lower it as slowly as possible – taking anywhere from 8-10 seconds. Negatives focus on resisting for a long period of time, rather than quickly overcoming an opposing force.

The super negative technique is negatives on steroids, and the preacher curl machine was practically made for it. You’ll lift the same weight up with BOTH hands and then lower it as slowly and controlled as possible WITH JUST ONE.

This method taps into the strength you have during the eccentric (lowering) part of the lift, which is generally greater than during the concentric (lifting) phase to stimulate the muscle fibers of the bicep with greater tension than would normally be possible.

Here's how to do it:

1. Set 4: Start with the same weight you used for the first three sets.
2. Lift: Perform the first rep as usual, lifting the weight up with both hands.
3. One-Handed Lower: At the top of the movement, let go with your left hand and slowly lower the weight with your right arm. This should take about 6-8 seconds.
4. Repeat: Once the weight is back to the starting position, use both hands to lift it again and repeat the slow, one-handed lowering. Do this for 5 reps on the right arm.
5. Switch Arms: After completing the negatives with the right arm, rest briefly and then repeat the process with the left arm.

The Science Behind Super Negatives

You might be wondering why these super negatives are so effective. The answer lies in the eccentric portion of the lift. During the eccentric phase, your muscles can handle more weight compared to the concentric phase. This means you can overload your muscles more effectively during the lowering part of the exercise.

Here’s why eccentric training works:

• Increased Muscle Fiber Recruitment: Eccentric training recruits more muscle fibers, leading to greater muscle growth.
• Greater Muscle Damage: The slow, controlled lowering creates more micro-tears in the muscle fibers, which, when repaired, result in bigger and stronger muscles.
• Enhanced Neural Adaptations: Eccentric exercises improve the communication between your nervous system and muscles, leading to better overall strength gains.

Final Thoughts

By incorporating super negatives into your preacher curl routine, you’re leveraging the power of eccentric training to stimulate maximum muscle growth. This method not only targets your biceps more effectively but also helps break through plateaus by challenging your muscles in a new way.

This method also allows you to act as your own “spotter” – while the goal is to challenge your biceps individually with a level of resistance they would typically need both biceps to overcome, your idle hand can always jump in at any time if the negative gets too brutal. If you do bring a second hand into play during the negative portion, remember it’s not all or nothing. You can resist 95% with the arm you’re targeting and aim to take just 5% of the load off with a bit of support from the other side.

These super negatives allow you to hit each individual bicep with a greater load, but with a healthy respect for safety. You can always jump in with your free hand if it gets to be too much.

Get Ready to Blow Up Those Biceps

Next time you’re at the gym, give this preacher curl routine a shot. Remember, the key is to control the weight, especially during the eccentric phase. It might feel intense, but that’s a good thing. Hang in there and keep digging. That burn you feel is your muscles working harder and getting stronger.

Your future, bigger-armed self will thank you. 💪💪

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