assisted or negatives??

[SheWolf]

Okay, I am starting a new rotation tomorrow and one of the days includes pullups 3 x 8, chinups 3 x 8, and inverted rows 3 x 15. Now I already know that there is no way that I am going to be able to complete all those reps. So I am wondering would it be more beneficial to finish the reps assisted with a band? Or do slow negatives for the remaining reps?

 

[maddiesmum]

I would include both methods on a rotating basis. They both have benefits.

Clare

 

[Gayle]

ITA with Clare, definitely use both methods. You can change up what you when - i.e. one day all assisted, one day all negatives, one use assist on the chin ups and negatives on the pull ups, etc.

 

[kathryn]

I would include both methods on a rotating basis. They both have benefits.

Clare

I agree.

I also think negatives help work the 'top' of the move more (since you start there, and slowly lower from there), while assisted work more the lower and middle range of the move.

Since negatives damage the muscle more, and can cause more DOMS, you might want to limit them to the last sets, and go with assisted for earlier sets. And if you find the DOMS is too much, do negatives only once a week.