According to his strength coach, The Rock uses eccentric exercises to build muscle.
A negative rep is when you lower a weight.
In less time, eccentric exercises can build strength.
A small new study suggests that lower weights may help you build more muscle in half the time it takes.
Different types of dumbbell exercises were tested on a group of 53 university students over a five-week period.
The most efficient way to build strength and muscle was to lower the portion of exercise known as "eccentric contraction."
This particular move was a crucial part of The Rock's Black Adam workouts to take his fitness to the next level
According to the study, participants who did eccentric exercise had the same strength gains and muscle growth as their peers who did more typical exercise, but did less reps.
Ken Nosaka, co-author of the study and professor of exercise and sports science, said in a press release that the study shows we can be much more efficient in the time we spend exercising.
A lot of traditional exercises involve shortening the muscles by lifting a weight.
ChrisTravis, owner and coach at Seattle Strength and Performance, told Insider that doing both types of exercise can help you be a well-rounded athlete.
It's possible to do eccentric versions of exercises with body weight. A negative rep is an eccentric exercise in which you control a weight while lowering it.
There are examples of eccentric exercises.
As you lower into a squat or lunge, count to five to create atempo.
The pull-up is slowly descending.
Lowering yourself to the ground.
If you're using weights, Nosaka recommends using both arms to lift a weight, and then using a single arm to lower it for exercises such as a bicep curl or overhead extension. He said in the press release that using a similar technique for lower body gains can be done with gym machines.
One advantage of eccentric exercise is that it is safe for beginners and can help develop good form.
"We do a lot of eccentric work because it builds muscle really well and we do it in a way that people who are starting in strength training aren't moving too quickly and are understanding the range of motion."
Rienzi told Insider that they're just as good for seasoned athletes.
I like to take negatives. You think about controlling the weight or fighting the weight on the way down when you have a negative. He said you're trying more. I think it's one of the most effective techniques.
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