Dorian's Advice - negative rep training, their importance and how to do it properly to get results

Dorian's Advice explains the importance of negative rep in weight training; how to do it properly and why is the best way to exhaust your muscles in fewer sets, spending less time in the gym.

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[debarghabiswas]

The real saint of bodybuilding.
The wisest to have ever done it.

[Staymotivatedtodayandenjoylife]

Still, some fitness gurus say this doesn't work. It's funny because if you see them train, they just throw weights around using momentum.

Others will tell you random shit like, "High volume is key to muscle growth.."

Listen, 1 set to failure using proper form works! Especially if you're doing 3 second negative on the concentric phase. Try training legs that way and trust me you won't be able to walk for the next 3-5 days.

[Jcastro]

Best to ever do it period. No it's not ronnie, Phil or cutler even though I respect them all. This man is the brain of bodybuilding.

[salaga]

You are my Idol Dorian. Keep it going sir. ❤️🙏

[mr.policeman]

I started doing negatives and saw huge straingth gains.

[chuckhines]

Started to do this today five seconds on the negative and boy what a game changer.💪

[ericburkett]

I concur. Have been training for over 50 years now (I'm 62), 15 of those years spent exclusively power lifting....definitely not the best choice I ever made. I do negative chins and dips as I'm able to do them without assistance, but any other exercise is not possible in a negative only manner because I've no one to assist me with the lifting portion of the exercise. I train alone at home as I won't join any of the gyms because of all the idiots I've seen in them, misusing equipment and ego lifting...would present a constant source of distraction. Unless one does negative accentuated training, it's impossible to do negative only without the assistance of at least two people to lift the weight, but negative only is by far the most intense and result-producing form of strength training, provided one allows ample recovery time between workouts.

[Ryan]

Following your ways since the gyms have reopened here in Scotland and I can already see a difference after 2 weeks. Impossible to do properly without a partner but I'm always conscious of negatives and achieving that failure on working sets. I'm glad you're doing more of these type of videos it's important to get that message out there.

[cesarneri]

Dorian, thank you for the free advice!!!! I wouldn't be able to pay this in Dollars, and there is nothing more valuable than what you share with us. You are the only one, of the legends, who can share something meaningful, even for natural bodybuilders.

[waynus]

when it comes to gym advice DY is like fucking Yoda!!! if he says something you should LISTEN!! thanks Dorian you truly are a British sporting legend!

[workfrompae]

You are so inspiring, both mentally and pysically.

[footballcrazyfootballmad]

Negative reps are king!! I see people saying about not being possible without a training partner. It is possible.. you just need train one pec or one bicep etc on half the weight and use your free hand/leg to help push the positive, and then obviously when you bring the negative through just use the one muscle. Works best on machines

[milosjansa]

I am lucky I met him in person at Expo a day before Mr. Olympia, great guy, so friendly, the 90's idol.

[humansnotai]

The eccentric (negative) portion stimulates sarcomerogenesis i.e more. hotdogs in the bun - the slower the movement the more metabolic stress - the more hotdogs you'll put in the bun.

The concentric (posiitive) portion stimulates myofibrillar hypertrophy i.e. more hotdogs in the line, the more explosive the movement, the more mechanistic target of rapamycin (mTOR) pathway is stimulated to create strength adaptations.

Hypertrophy happens when muscle protein synthesis exceeds muscle protein breakdown.

Lift, eat, sleep. Repeat consistently and you will grow.

[ganirintiniano]

Negatives are the alpha and the omega.
Arthur knew that... Mentzer was afraid to admit it... Even Napoleon knew that.


Negative with dips and chin ups .... Increible

[ferguscasey]

Hey Dorian, I am just getting back into training at 37 after a few years off. I am very interested in your style of training and using a full range of motion. A video on the principles behind the training, reps and sets would be great!

I injured myself a few years back lifting heavy weights with poor form and now that I am that little bit older I would rather use lighter weight and text book form and reps and build up the numbers from there than use heavy weights now with poor form just to get stronger while risking injury.

[gummyerin]

Dorian knows, , he must of tried and tested all these different ways of training, hes the only body builder i take advice off 💪

[soccerdad-iizikk]

I have been using this technique for the past 2 weeks and feel a difference already. Using my cable machine to try to get failure with out a training partner.

[tharun]

Greatest Bodybuilder of All time...You are my biggest inspiration sir...Keep doing sir. Love from India❤

[SmilyDude]

True honest body building legend 🙌🏼🔥& still keeping in good shape 👊🏻