Forced reps are a high-intensity training technique used in bodybuilding and powerlifting that allows you to move past the point of failure and work your muscles thoroughly. With forced repetitions, the muscles are subjected to a stress load, followed by mandatory supercompensation. Muscle after stress with excess restores strength and becomes stronger and larger.
The effectiveness of this method depends on its correct use – you can perform forced reps only after the target muscle fatigue is at the limit in the last set. And first, you need to perform 2-4 regular sets.
The partner is a full participant in forced repetitions, but his assistance in the phase of maximum concentration should be minimal. He should provide assistance only at the moment when, after several usual sets, you have brought the muscle to “failure”, and you no longer have the strength to technically competently perform the next repetition with the selected weight on your own. The fact is that after the “failure” the muscle still retains a lot of strength, and the muscle “failure” does not at all speak about the absolute limit of your physical capabilities. A new attempt to overcome the weight with the help of a partner will force the muscle to activate all its resources. A partner helps you overcome the “dead center” at the start and leaves you alone with the weight, at the same time, insuring and supporting the projectile. He watches you closely, preventing the projectile from deviating from the correct trajectory, and comes to the rescue in case you stalled again. When the projectile is raised to the highest point, the partner will take on some of the weight to ensure the safe lowering of the weights to the starting position. This way, it will help you do 1-2 more final reps, allowing you to extend the set.
Forced reps should be done only in the last set, and there can be no more than 2-3 such sets for the entire workout.
Experienced bodybuilders need to be very careful to incorporate forced reps into their workouts, as overtraining can occur if overtraining occurs. And for beginners, with training experience up to 1 year, it is generally not recommended to use them.
High intensity workouts require perfect execution technique, as the slightest technical error can lead to injury. Overuse of forced repetitions leads to stagnation and decreased growth rates. At the same time, it is scientifically proven that this method can increase the production of growth hormone by 200-300% compared to conventional training.
Examples of forced repetitions
For forced reps, exercises such as barbell presses, biceps curls, arm curls, leg extensions, leg curls, side raises, etc. are suitable.
When training alone, you can do the exercises unilaterally and at the same time help yourself with a free limb. For example, when doing a press with one leg, support the movable platform slightly with the other leg. You can also do leg curls and some triceps exercises.