DAY 16

Learn Negative Training

Learn how to perform negative training with control and introduce the lowering phase safely at 90% of your 3RM.

Follow today’s plan below and keep your work clean and controlled.

Learn the Technique

Use both hands to close the gripper.
Hold the closed position for 1 second.
Remove the assisting hand.
Slowly control the gripper as it opens over about 5 seconds.
Keep the movement smooth from the fully closed position to the open position.

Common Mistakes

Letting the gripper open too quickly.
Using a resistance you cannot control through the full lowering phase.
Removing the assisting hand before the gripper is fully closed.
Twisting the wrist during the negative.
Prioritizing heavier resistance over controlled movement.

Today’s Plan

Warm-Up — 2 minutes
Working Sets — 3 sets × 8 reps, each hand
Resistance — 70% of your 3RM
Negative Sets — 2 sets, each hand
Negative Resistance — 90% of your 3RM
Close with both hands, hold for 1 second, then lower with one hand over about 5 seconds
Cool Down — 2 minutes

Rest Rule: Rest 60 seconds between working sets.
Safety Note: Use both hands to assist the close and keep the lowering phase slow and controlled. Stop if the gripper pulls your hand open suddenly or causes pain.
Done for today.
Complete today’s work with control, then continue when you’re ready.