Allright man, but like I said, I don't buy this belief that one can lower 30 to 40 more percent weight than they can lift, I could NEVER do that, and I tried it many different times with different exercises, but maybe I'm just a pussy lol
You're not a pussy. Static strength is greater than negative and positive strength. You can hold a heavier weight than you can press up in a "positive" move. For the greater part and in the case of the majority of people out there, you can resist a heavier weight in a controlled fashion, i.e., a controlled negative bench press from a static hold off the rack to chest level, than you can press up (a "positive" movement) from the same position. It just is. I have done this in my training as well as witnessed others doing so.
The secret is, there's no secret. I said before that you should go and purchase or borrow the book "Dinosaur Training". It's excellent. Again, you are not a pussy, you're just looking for answers that you already know and by that I mean the secret (answer) is there are no secrets. You already know them.
Hard work, done in a brief fashion with relatively heavy weights. Train hard and infrequently. You will find out what works best for you.
Compound exercises that work major muscle groups should be a major part of your training. Negatives are supplemental and should be done accordingly. For example, if you are unable to do a pull up, then do negative chins at bodyweight or if you are able to, with extra weight. After a time, you will be able to do a pull up with your bodyweight and then two, three and more. It will work.
Good food and rest. If you overeat, you will get fat. It matters not if you overeat good food or junk food, too many calories will ultimately become fat. My best gains have come training hard every two through four days, but I gained too much bodyfat due to a relatively high calorie diet and had to trim down because I was unsatisfied with how I looked. My strength had increased as did my overall muscle size, but at my age looks are more important to me than strength.
No one ever said this was easy, but to be honest it is very simple. No secrets. Hard, infrequent workouts that tax major muscle groups, good food with the right amount of protein, carbs and fats as well as calories and rest. Supplements? I take an inexpensive multivitamin/mineral table and a calcium table once a day. That's it.
It's simple for a reason.
