How long should the lowering phase last?

Each lowering phase should last more than five seconds, and the aim is to control the weight and the movement all the way down.

How many rest days are there between sessions?

There should be at least three full rest days between each strength session, so the programme does not follow a fixed seven-day week.

How long can you follow the programme?

It is intended as a short training period and can be performed for up to one month, while around two weeks may be sufficient. Afterwards you should wait a few months before possibly doing another block of eccentric-only training.

Do you need a training partner?

Yes. You usually need one or two training partners, depending on the exercise, to help return the weight to the starting position between repetitions.

How did Mastorakis start with HIT?

He stopped strength training for about two years after hitting a plateau, and began again in 1972 with HIT after his friend Mike Mentzer – who had learned the method through Casey Viator – encouraged him to try it.

Dave Mastorakis: Effective Training Program with HIT and Negative Reps | Hardworkout Magazine

Key takeaways

- Dave Mastorakis switched from daily high-volume bodybuilding sessions to High Intensity Training in 1972, and placed second in Mr America two years later.

- A 2023 meta-analysis of 335 studies and 12,546 participants found that maximum eccentric strength is on average around 40 per cent higher than maximum concentric strength.

- In negative reps you perform only the lowering phase of the lift, while one or two training partners return the weight to the starting position.

- The programme uses working sets of 3–4 negative reps with a lowering phase lasting more than five seconds, split into one upper-body and one leg session.

- Heavy eccentric training is intended as a short block of up to one month, with at least three full rest days between sessions and several months before repeating it.

Dave Mastorakis is known for a very intensive form of strength training with few sets, heavy weights, and negative reps. He started with High Intensity Training (HIT) in the 1970s and continued to follow the principles for many years.

What does Dave Mastorakis's training method actually involve?

The method allowed for training with very heavy weights, but also placed great demands on control and recovery. Here we take a closer look at Dave Mastorakis, how the training style works, and a training program based on his methods.

How the training method works

Dave Mastorakis started with bodybuilding as a teenager and switched to HIT training in 1972 after a period without strength training.

Mike Mentzer encouraged Mastorakis to try HIT training after having learned about the method through Casey Viator.

HIT training involved fewer sets and sessions, but very high effort in the working sets.

Negative reps involve performing only the eccentric phase, while a training partner helps return the weight to the starting position.

Why can you lower more weight than you can lift?

The muscles can develop greater force in the eccentric phase, allowing you to control heavier weights than you can lift by yourself.

The working sets in the program consist of 3–4 negative reps, with a lowering phase of more than five seconds.

The program consists of one session for the upper body and one for the legs, with at least three full rest days between each session.

Heavy eccentric training should be performed in short periods, and the program is best suited for those who already have experience with strength training.

Who is Dave Mastorakis?

Dave Mastorakis started with bodybuilding as a teenager and first competed in the mid-1960s.

He began strength training at the age of 14 and followed a relatively simple program for the first few years with three sets per exercise, where the last set was performed to failure. Later, he began following more comprehensive training programs from the bodybuilding magazines of the time and trained every day.

Mastorakis eventually experienced a plateau in his progress, and he completely stopped strength training for about two years.

In 1972, he started again, this time with High Intensity Training (HIT).

[](https://hardworkout.no/mike-mentzers-heavy-duty-treningsprogram-og-treningsfilosofi/)

![Image](https://hardworkout.no/wp-content/uploads/2025/04/mike-mentzer-2-1024x531.png)

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Mastorakis was friends with Mike Mentzer at this time, who had learned about HIT training through Casey Viator. Viator followed the training methods of Arthur Jones, and it was Mentzer who encouraged Mastorakis to try this way of training.

Mastorakis then transitioned from daily sessions with many sets to fewer sets and sessions, but with higher effort. Two years after he started with HIT, he placed second in Mr. America.

He continued with HIT training for many years. In a later interview, Mastorakis stated that he trained strength twice a week and performed one working set per exercise to failure.

![Dave Mastorakis from competitions in the 70s. The image is borrowed from Fitness Volt.](https://hardworkout.no/wp-content/uploads/2026/09/Dave-Mastorakis.webp)

What are negative reps?

With negative reps, you only perform the lowering phase of a strength exercise, while you receive help to lift the weight back to the starting position.

The lowering phase is called the eccentric phase. In a bicep curl, this occurs when the dumbbell is lowered back toward the starting position, while in the bench press, it is when the barbell is lowered toward the chest.

The muscles can develop greater force in the eccentric phase than in the concentric phase, when the weight is lifted.

A [meta-analysis](https://link.springer.com/article/10.1007/s40279-023-01851-y) from 2023, based on 335 studies and 12,546 participants, found that maximum eccentric strength was on average about 40 percent higher than maximum concentric strength. The extent of the difference varies depending on movement speed and the specific movement being tested.

You can therefore control heavier weights on the way down than you can lift up yourself. This is the basis for the training method Mastorakis used.

Who should avoid this programme, and how long can it last?

Heavy eccentric training with negative reps can lead to significant soreness and require several days of recovery, especially if you are not accustomed to this type of training.

The program is therefore best suited for those who have experience with strength training and good control over the exercises. It is intended as a short training period and can be performed for up to one month, while around two weeks may be sufficient.

Afterward, you should wait a few months before possibly incorporating another period of only eccentric training.

[](https://hardworkout.no/kreatin-for-styrke-energi-og-helse-en-komplett-guide/)

![Image](https://hardworkout.no/wp-content/uploads/2025/07/AdobeStock354660537-1024x762.jpeg)

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How do you perform a working set with negative reps?

The program is divided into one session for the upper body and one for the legs, with few sets and at least three full rest days between each strength session.

The working sets consist of 3-4 negative reps. Each lowering phase should last for more than five seconds, and the goal is to control the weight and movement all the way down.

The weight should be heavy, but not so heavy that you cannot control the entire lowering phase. When you can perform all repetitions with good control, the weight can be gradually increased.

You usually need one or two training partners, depending on the exercise. They help you return the weight to the starting position between repetitions.

Before the working sets, you warm up with lighter weights, where you perform both the lifting and lowering phases yourself.

How many rest days should there be between sessions?

The program does not follow a fixed 7-day week, as there should be at least three full rest days between each strength session.

The distribution can look like this:

- Monday: Session 1 – Upper Body

- Tuesday: Rest

- Wednesday: Rest

- Thursday: Rest

- Friday: Session 2 – Legs