If you’ve been around the site for long you know we’re fans of forced reps. For a while, we’ve been trying to get those saying “my workout sucks” to try forced reps. The results have been shocking, but we haven’t given all the credit to forced reps. In this blog post, we’re going to get into the science behind forced reps and give the 5 benefits of doing them.
Too many people make the mistake of thinking that the best way to get big is to lift heavy, but the problem with that kind of thinking is that you’ll be lifting those heavy weights often. The better way to get big is to do forced reps. Forced reps are just that—you use a weight that is far beyond what you could even imagine lifting. These are the 5 benefits of forced reps.
When it comes to building muscle, everyone has their own idea of how they want to workout. Some people like to use a variety of different techniques, while others like to stick to a single method. Whatever your specific routine is, one thing is certain: the only way to achieve a ripped, muscular body is to work your muscles. Even if it means working through the pain of forced reps.
Forced reps are one of the most effective training methods ever invented in strength training. Many of the world’s best bodybuilders, such as Dorian Yates, Mark Dugdale and Stan Efferding, have used forced reps as a key part of their training program. Forced reps are a high-intensity training technique where your trainer helps you perform 1-3 additional reps after you reach muscle failure. Your assistant can help you lift the bar on the dumbbell bench, or pull your elbows up on the incline dumbbell bench to help you perform additional forced reps. Here’s a video of Dorian Yates doing forced reps on the Nautilus pullover trainer. Look at this: Let’s talk about high intensity training! Dorian does 5 reps on his own, then 3 forced reps with help from the coach. Forced reps are called high intensity techniques because they allow you to train to failure to create as much muscle damage as possible in a single set. Forced reps have many advantages over traditional straight sets for building muscle:
5 Benefits of forced repetition
- They are a form of eccentric training!
- They develop size and strength at the same time!
- They increase the density of the workout!
- They make you train hard!
- They simplify your training program!
In this detailed guide, I’ll explain why forced reps are so effective for building muscle and how to incorporate them into your training program. Let’s get to work…
Forced Agent Advantage #1: They are a form of eccentric training!
The biggest advantage of forced reps is that they are a form of eccentric training! In other words, the forced reps help you overload the eccentric or downward phase of the exercise. From research and practice, we know that the descent phase of an exercise contributes to the development of the most muscle mass and strength. Forced reps allow you to overload the downward phase of your exercises to build even more muscle mass and strength! Here, forced reps expert Dorian Yates explains why it’s so important to use forced reps to supercharge the lowering phase of exercises: I couldn’t have said it better myself! During forced reps, your training partner should support you enough to lift the weight upward. Then you need to drop the weight at a well controlled pace. I want you to think of your muscles as giant breaks, trying to slow the weight down in the descent phase of forced reps. The slower you get the weight down, the more tension you create in your muscles. By the last repetition, you should feel like you’re barely controlling the weight on the way down. This means that you have reached failure in both the concentric and eccentric phases. It is a powerful stimulant for muscle growth!
Forced representative Advantage #2: You are getting bigger and stronger at the same time!
One of the main reasons forced reps are so effective is that they build muscle mass and strength at the same time. Everyone knows that high reps, in the range of 6-20 reps, are best for muscle building and low reps, in the range of 1-5 reps, are best for strength building. Forced reps are good because you can build strength by training in higher rep ranges. This means you can build muscle mass and strength simultaneously with forced reps! The only other training method you can use to build size and strength by training with more reps is rest sets. Check out the following video of Stan Efferding doing forced reps on the incline press with dumbbells: First Stan does 8 heavy reps on his own. He then performs 4 more boosts with the help of his training partner. Stan builds a lot of muscle mass with this series because he completely breaks down his muscles. But he also builds strength because the extra negative reps fatigue his central nervous system and teach his body to contract more muscle fibers. With forced reps, you don’t have to worry about incorporating sets of high or low reps into your workout routine. With this excellent training method, you can build size and strength at the same time!
Forced representative Advantage #3: You increase the training density!
Studies show that testosterone levels peak after about 45 minutes of exercise and drop off rapidly after 60 minutes. For best results, your workout should last no longer than 60 minutes. Forced reps are excellent because they increase the density of the workout. In other words, they help you to do a lot of quality work in a short period of time. Dorian Yates was a big proponent of these short workouts. Even when he worked for Mr. At the Olympic games, he never trained for more than an hour. Just look at Dorian Yates’ back training:
Dorian Yates Back Training
- A1 : Pullovers on the Nautilus machine, 1 x 6 + 3 forced reps, 2/0/X/0, rest as needed.
- B1 : Double hammer pull-ups (rear grip), 1 x 6 + 2 power reps, 2/0/X/1, rest as needed.
- C1 : Dumbbell knee brace, 1 x 6, 1/0/X/0, rest as needed.
- D1 : Squat on a machine, 1 x 5 + 2 forced reps, 1/0/X/1, rest as needed.
- E1 : Rear deltoid extension machine, 1 x 11, 1/0/X/0, pause if necessary
- F1: Bench press 1 x 8, 1/0/1/0, rest when needed
- G1 : Back stretch at 90 degrees (BB on back), 1 x 10, 2/0/1, rest as needed.
- H1 : Regular deadlift, 1 x 6, 1/0/X/0, rest as needed.
Dorian was able to complete all 8 exercises in less than an hour! If he did multiple sets for each exercise, it would be impossible. But by using forced reps, he was able to build muscle in one working set per exercise. It is an effective way to train! Stan Efferding is another professional bodybuilder who really believes in these short workouts. Stan liked to do 40-minute workouts for large muscle groups like the back and 30-minute workouts for small muscle groups like the arms. He found that such short training sessions maximized recovery and helped him train progressively. There are many ways to increase the density of your training and get better quality work in less time. But forced rehearsals are one of the best options.
Forced representative Advantage #4: They make you train hard!
Most people don’t train hard enough in the gym. They’re too scared to really prove themselves in any of their sets. How hard should you train? Stronger than the last time! Greg Doucette sounds a little crazy when he says that, but he’s right! If you do 20 sets for every body part, but don’t fail at any, you’re not training, you’re faking it. One of the best ways to progress is to do multiple sets per workout. Stan Efferding calls them growth sets. Here, Stan talks about the importance of training hard: You have to go to failure, you have to do forced reps, you just have to give it your all and get your body into a state it has never been in before so it can adapt and get bigger and stronger. Everything else is unimportant in comparison. Forced reps are so effective because they force you to train harder in fewer sets. If you perform a set of 8 reps to failure plus 2 additional forced reps, you can be sure you have achieved a growth response in your muscles. This muscle is now fully prepared! Compare that to someone who trains with 2-4 reps in each set. Instead of training hard and pushing themselves, they try to avoid muscle fatigue and not push themselves. Besides, how do you know if you can still do 4 reps if you don’t commit to it? The bottom line is that forced reps force you to train to failure in sets, and that’s not the best way to make progress in the gym. If you agree with Greg Doucette that you need to train harder than last time, you’ll love the forced reps!
Forced representative Advantage #5: You make learning easy!
Learning doesn’t have to be difficult! I say this as the creator of Revolutionary Program Design, a website dedicated to the art and science of designing strength training programs. Too many people overthink their workout regimen and are paralyzed by the fear of doing something wrong at the gym. Have you ever asked yourself any of the following questions:
- Did I leave 3 reps in reserve or 4 reps in reserve on the last set? Oh no – did I mess up the installation?
- Should I add an extra peak contraction with a small finger rotation to a set of biceps stretches to get more done?
- I just did six chest exercises. Is this volume sufficient? Would I make progress if I gave up the crossovers and other chest workouts?
When you ask yourself these kinds of questions, you make life too complicated! Forced reps are great because they simplify your training program. You don’t have to worry about reps, optimal reps sequences, optimal training volume, etc. Many bodybuilders, such as. B. Dorian Yates, have achieved incredible results by simply choosing 2-4 exercises for each body part and performing 1-2 sets for each exercise. For exercises where safety was assured, they added 1 to 3 forced repetitions for reliability. For example, it’s Dorian’s chest workout during his 6-year reign as Mr. B. Olympic champion: Dorian Yates Chest Workout
- A1 : Bench press at a 30 degree angle, 1 x 6, 1/0/X/0, rest as needed.
- B1 : Flat deadlift, 1 x 6 + 2 power reps, 1/0/X/0, rest as needed.
- C1 : Leg curl 30 degrees, 1 x 6 + 2 forced reps, 1/0/X/0, rest as needed.
- D1: Standing cable crossing, 1 x 6 + 2 forced repetitions, 1/0/X/0, rest as needed.
That’s it! He chose 4 chest exercises for mass gain and performed 1 working set to failure in each exercise. I’m not saying this is the only way to train or that everyone should train this way. But if you’re too picky about your workout routine, forced reps can be your salvation. Forced reps simplify your workout routine so you can focus on the things that really matter, like… B. maximum effort in sets. Stan Efferding talks about the dangers of making a program too complicated and the importance of old-fashioned hard work: You know your sets, reps, exercises, order of exercises, slow muscles, fast muscles, whatever you choose, I think the difference is minimal. The big difference is whether you train to failure, bust your ass at the gym or just do 4 sets of 12 and that’s it? I couldn’t have said it better myself! In summary, forced reps are one of the easiest ways to get bigger and stronger. If you suffer from analysis paralysis, you should give it a try!
Supplement
If you want to get bigger and stronger as quickly as possible, forced reps are one of the best tools you can use. Forced reps overload the eccentric phase of the exercise, which increases the density of the workout while helping to build size and strength. Forced repetition also has psychological benefits, for example. B. they force you to train hard and simplify your training program. Forced repetition is not for everyone. Some people get better results when they use a higher training volume with fewer sets to failure. However, for many people, nothing beats performing 1-2 sets of work to failure with 1-3 forced reps in each exercise. Here’s another Arnold Schwarzenegger quote about forced repetition to get you even more pumped up:
The only way to become a champion is through these forced reps, agony and pain. This is what I call a torture procedure. Pain makes me grow. So when I suffer, I am in heaven.
Thanks for reading and good luck with your strength training! Dr. Mike Jansen. I am the creator and owner of Revolutionary Program Design. I help advanced athletes take their training to the next level and achieve results they didn’t even know they had.
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Frequently Asked Questions
Can forced reps be done for all exercises?
Forced reps are one of the most questioned pieces of fitness advice online. Some say they can be done for all exercises, others claim they can only be done for certain exercises. And then there are those that want to know why forced reps can’t be done for certain lifts. If forced reps aren’t something you’re familiar with, you’re missing out on a simple trick that could be the most effective exercise ever invented. Forcing yourself to complete a set of repetitions ensures you build muscle quickly through the use of multiple sets, rather than just working on one set and hoping for the best.
What is a forced repetition system in resistance training?
With all the talk about “no rep max” and “max effort” training, it’s hard to tell if “forced reps” is something that should be done or if it is simply a myth. But, if you have read any of these articles, you will have heard the term “forced repetition” bandied about. What is a forced repetition, and why does it matter? Some people get confused when they hear the term “forced repetition”, they see it as a negative thing, when it can be seen as a positive thing. In effect, it means you are forcing yourself to do an exercise you don’t normally want to do. It is a bit like using a more intense exercise to drive a point home, like taking your dog for a walk when he doesn’t want to go
What are assisted reps?
Before we dive into the benefits of assisted reps for bodybuilding, it should be noted that forced reps are not mandatory for every bodybuilder. While you can perform these exercises in a more traditional manner, since they only require the weight to be moved from the ground, some lifters prefer to perform assisted reps instead. The difference between the two is that the assisted rep is performed while the weight is being held in place. This means the lifters arms are not moving the weight from the ground, but rather moving the weight in between the reps. There’s a popular exercise technique called forced reps. You know those reps when your gym teacher tells you to do them on the weight machines, and you don’t want to do them because it hurts. More commonly know as forced reps, these are the reps you know you should be doing but aren’t doing because you don’t want to.
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