I would say they’re great for growth and only risk injury if your weight is excessive.
The innervation of more muscle fibers through the slow eccentric likely helps “protect” and strengthen the muscle and surrounding tissue more than anything.
They are a common part of rehab with physical therapists.
is there any other way to do these???
The only other way I know is the “bend and snap” method. Refer to the first Legally Blonde movie in case you’re unfamiliar with the movement.
haha, I’m slightly embarrassed to admit I know exactly to what you are referring…
This morning I did RDLs with five second negatives. They actually felt good until the final two or three reps where my forearms were burning. Traditionally I would do RDLs with a controlled but fairly fast negative. I’ve also not done a ton of RDLs previously.
You can use straps for the grip issue.
I will give straps a try.
I did 1.5 rep RDLs last leg day and I liked them a lot. You have to lower the weight a tad, but you rack up double the reps out of the stretched position and below the knee where most of the hamstring work is, and still get that good squeeze at the top to fire the glutes
RDL’s might not be the best way to do negatives though, there may be a better exercise choice there as well, what is the general area you are trying to target? It make sense to choose an exercise that you are less efficient with as well, perhaps even another form of DL that stresses that area but with less weight, if the grip issue continues.
Ok, so correct me if I’m wrong…a muscle pump is the result of an increase of blood flow to the muscle. And the blood carries nutrients and such to help repair muscle that has been damaged during training, and this repair ultimately leads to increase muscle size and strength…
Would it be beneficial to do some pump work for a muscle even on a day which it is not trained, to aid in damage repair/recovery? For example, let’s say chest is trained on Monday and again on Saturday. Just some light pump work(some type of fly for a few higher rep sets) for a couple of days in between?
People have done that. I don’t, and won’t. I don’t plan on making training complicated.
I am not sure if you have listed it, but what does your program look like?
I was just curious if the logic made any sense. As far as my program goes, I train Back/calves, chest/hams, arms, delts/quads. 4-day split on a 5-day week, Sundays and Wednesdays off. I’m admittedly guilty of program hopping, but I usually stick to one for a few months, but I’m trying to do better. Took a page from your book, sampling hitting a muscle about every 6 days. Congrats on your contest finish by the way! Always great to see someone’s hard work pay off! I can’t imagine how hard the dieting must be! Thanks again.
Look up CTs double stimulation training. It has a similar idea. Basically do the heavy stuff on one day, then the pump work the next (and heavy work for another part)
But as Brick said, it’s unnecessary and complicates a relatively straightforward process
Thank you. What is your ultimate goal?
My goal is to gain muscle while maintaining/improving aesthetics for as long as I have a passion for it and for training.
Thank you Lonnie. I’ll check it out. Not looking for a program really, but I’m sure the content is interesting. I agree that it’s better to not complicate the process.
OK, so you want to look like a bodybuilder! Good! 
Stay focused and don’t clutter your routine. I think you know I am ONLY saying this constructively, not in being a wiseass. It’s just that (and perhaps I am right here), I have an alright intuition in when assessing the way one talks or writes, that they are indeed getting a bit sidetracked by minutia or are unsure of what they are doing by either their tone or questions. Stick to the basic shit every other bodybuilder does and you will look like a bodybuilder. It’s pretty simple and it worked for me.
But… perhaps I am wrong. I mean if we sat in a room with Dorian Yates and Jay Cutler and Phil Heath and other professional bodybuilders, we wouldn’t learn anything. They’re just all drugs and genes. (Sorry, I couldn’t help the sarcasm here and there).
Thanks for the compliments. My first contest prep was very tough!
Pssh! Phil Heath? What’s he know?
I’m from Boston so the sarcasm is much appreciated! Seriously though, I never understood that standpoint between the drugs/no drugs. Those guys are trying to build as much as they can just like you or I, and they’re the best at it, so why wouldn’t we model after them?
Perhaps you are correct in that I get caught up in the minutia, perhaps a negative side effect of trying to gain/apply too much knowledge/info at once or not apply it correctly.
My apologies for all of the questions, I don’t have anyone else to ask as no one close to me shares a passion for it.
Uh, I welcome the questions, hence why I voluntarily take the time to answer them. It actually gives me pleasure to help others avoid the wasted time I experienced from reading all sorts of shit. Hence why I keep stressing the simplicity of much of this.
I implemented CT"s double stimulation training (as a technique…not the article as gospel) once upon a time…just starting a workout with yesterday’s muscle group for one exercise 3-4 sets of 15ish. I don’t think it’s necessary to build muscle (or more muslce) but it does help with mind-muscle connection. Feeling the muscle is easier when it’s already sore, and having a better MMC is pretty key to building muscle, I think. Brick and I discussed the concept that just because protein synthesis may be occurring doesn’t mean your muscle is getting bigger just this morning…so take the article with a grain of salt.
The logic you brought with your initial question is sound, but you don’t want to over-stimulate the muscle…it still needs time to recover. Brick’s advice about sticking to the basics is best, I think. There’s no “secret” or “formula”…it’s just about being consistent (with training) and progressing (with weight, reps, etc). Basics are best.