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By forcing<\/em> you to work past your limit, forced reps have the potential to unlock new muscle growth. But as with any form of advanced training, this technique must be used appropriately. Here, you will find practical and evidence-based recommendations for integrating forced reps into your lifting routine.<\/p>\n Forced reps enable a lifter to perform additional repetitions past the point of muscular failure. Anecdotally, they\u2019re among the most challenging and motivating methods of training. Better yet, there\u2019s developing mechanistic support for their effectiveness.<\/p>\n To perform forced reps, you lift to momentary muscle failure and then use external assistance to immediately continue performing more repetitions<\/strong>. Unlike drop sets, another common intensification technique, there\u2019s no need to strip plates off the bar, move the pin on the weight stack, or exchange your dumbbell for lighter ones.<\/p>\n With forced reps, your training partner simply steps in to assist you to perform the additional repetitions. Specifically, your training partner provides just enough help to allow you to grind through the \u201csticking point,\u201d or most challenging portion, of the repetition.<\/p>\n Forced reps are thought to accelerate muscle growth via increased metabolic stress.(2<\/a>) Additionally, forced reps may allow you to reap benefits from greater repetition volume, more time under load, and an intensified lifting experience.<\/p>\n Forced reps require the assistance of a training partner to enable the set to continue past failure. An attentive, relatively strong, and highly motivating training partner is worth their weight in gold.<\/p>\n Once you\u2019ve secured a quality training partner, you must communicate before the set of forced reps begins. Discuss the exercise to be performed, how you would like your partner to assist your forced reps, when your partner should begin assisting, and how many forced reps you plan to perform past failure. Here’s exactly what you need to cover with each topic.<\/p>\n Non-ballistic free weight and machine-based exercises work best<\/strong> for forced reps. The technique can be performed with single-joint or multi-joint exercises<\/strong>. Among the countless exercises that could be selected, common exercises used for forced reps include pull-ups<\/a>, seated overhead press<\/a>, Smith machine squats, bench press<\/a>, leg press, leg extensions, biceps curls<\/a>, and leg curls.(3<\/a>)(4<\/a>)<\/p>\n Some exercises, however, are difficult or downright ridiculous for use with forced reps. For example, it would be very awkward for your partner to assist you in performance of forced reps for deadlifts<\/a>. Even many free weight rows<\/a> can be awkward to assist. Machine-based rows<\/a>, landmine rows<\/a>, or chest-supported T-bar rows tend are better options because they allow your partner to maintain favorable body mechanics while assisting the forced reps.<\/p>\n Carefully consider the exercises you select for forced reps. Obviously, each exercise should target a muscle group or movement pattern you wish to overload, but if taking a specific exercise beyond failure seems sketchy, find an alternative movement or skip it<\/strong>.<\/p>\n Instruct your partner to provide the minimum amount of assistance necessary<\/strong> to allow you to continue the set.(1<\/a>)(4<\/a>) The specific technique for applying assistance varies based on the lift. The technique for assisting forced reps is generally consistent with technique for spotting<\/strong>, though exercises not traditionally spotted will require some creativity.<\/p>\nGuide to Forced Reps<\/h2>\n
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<\/a><\/strong>How Forced Reps Work<\/strong><\/h2>\n
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<\/a><\/strong>How to Perform Forced Reps<\/strong><\/h2>\n
Exercise Selection<\/h3>\n
How Forced Reps Are Assisted<\/h3>\n