Q: I always thought that the hardest part of weight lifting was in lifting or pushing the weight upward. Now, I'm told that lowering the weight actually brings the most muscle growth. What's what? - W.P., St. Peters, MO

A: You are referring to negative training or eccentric exercise. This technique works the muscle during the eccentric (lengthening) phase when the weight is being lowered. Exercise scientists have found that the muscle can produce the most force during the eccentric phase.

To get a negative workout from a basic exercise like the bench press, enlist the aid of a workout partner. Have him or her help you raise the weight. Then lower it as slowly as possible. Your partner should spot you for the entire sequence. You don't want to overstress your tendons and ligaments and have the weight fall on you, so if lowering becomes too difficult, don't hesitate to ask for help.

Source: fitlinxx.com