Many bodybuilders concentrate primarily on their muscles' positive and static strength but equal focus should be given to negative strength, or lowering weight, if true muscle failure is to be achieved. You can emphasize this aspect of training by completing a set of negative reps after reaching positive failure.

You'll need one or two partners to lift weight to top position so that you can lower it under your own control. Once you can no longer control descent, set ends. Take special care with leg exercises and avoid negative squats to protect knees.

Beginners should not attempt negative reps while intermediate and advanced bodybuilders can be imaginative in how they incorporate negative reps into their training programs.

1. Lat machine pulldowns - this exercise has been chosen because it allows you to isolate lats and rest biceps for compound exercise to follow.

- Take a shoulder width grip.

- Pull arms towards thighs keeping arms straight.

- Pause.

- Return bar slowly to starting position.

2. Pulldowns - you can move straight on to this exercise if you are sufficiently experienced. Using same machine, take an under hand grip because this will make better use of biceps strength thus maximizing effects of workout.

- Take a shoulder width grip.

- Pull bar to chest area.

- Pause.

- Return bar slowly to starting position.