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Negative Pull Ups Formula:
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Negative pull ups are an exercise variation that focuses on the eccentric (lowering) phase of the pull up movement. They are particularly useful for building strength and muscle control when full pull ups are still challenging.
The calculator uses the formula:
Where:
Explanation: This formula calculates how many negative pull ups you can complete based on your total exercise time and how long you take to lower yourself during each repetition.
Details: Eccentric training with negative pull ups helps build strength, improves muscle control, and develops the neuromuscular patterns needed for full pull ups. Controlled eccentric movements are particularly effective for muscle growth and strength development.
Tips: Enter your total exercise time in seconds and your average eccentric duration per repetition. For best results, maintain consistent form and control throughout each repetition.
Q1: What is the ideal eccentric duration for negative pull ups?
A: Typically 3-5 seconds per repetition provides a good balance between control and effectiveness.
Q2: How many negative pull ups should I do per session?
A: Beginners might start with 3-5 reps per set, while more advanced trainees might do 8-12 reps.
Q3: Can negative pull ups help me achieve full pull ups?
A: Yes, negative pull ups are one of the most effective exercises for building the strength needed for full pull ups.
Q4: How often should I train negative pull ups?
A: 2-3 times per week with at least one day of rest between sessions is generally recommended.
Q5: Should I incorporate other exercises with negative pull ups?
A: Yes, combining negative pull ups with other back and arm exercises like rows and lat pulldowns can provide comprehensive strength development.