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.

Latest materials

Link to cluster sets : A complete guide! Assembly kits : A complete guide! Paired sets are one of the most effective training methods ever invented for building muscle mass and strength. Many of the world’s best bodybuilding and powerlifting coaches, such as. B. Josh Bryant,… a link to Stan Efferdings’ training philosophy! Stan Efferding’s training philosophy! Stan Efferding is an absolute legend in the fitness industry. For years he was known as the strongest professional bodybuilder in the world and competed at the highest level in the world.Forced reps are a type of strength training that has recently become popular, but why exactly should you want to add them to your workout routine? After all, if you’re working out on your home or gym equipment, it’s easier to get the weight up, and then to immediately lower it. However, when you’re in the gym, you lose a significant amount of energy when performing the lift, and you’ll start to fatigue after a few repetitions.. Read more about forced repetitions training system and let us know what you think.

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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I was pleasantly surprised when I opened the box to find that the Cannondale Catalyst 3 was not a frivolous bike to collect dust in the garage. The C3 is a little bike that packs a lot of bang for the buck. The first thing I noticed after taking it out of the box was its light weight. The bike weighs less than 8 pounds, so it is not a traditional “woman’s bike” in any sense of the word. When I got on the seat and put it into the lowest gear, the bike accelerated quickly.

The 2015 Cannondale Catalyst 3 is the smallest bike in Cannondale’s line-up and offers a precise fit with its integrated power meter, created especially for the new bike. The sleek new frame is made from aero grade carbon fiber, which makes it stiffer and lighter, and the integrated power meter is to help you get the most out of your training.

Feeling guilty after eating a mud pie? Does the last piece of pizza always have more guilt and less flavor? If you answered yes to these questions, you are one of thousands of people in the same category. There is nothing wrong with eating extra carbs from time to time. The only important thing is that you don’t do the same thing over and over again. You should aim to burn more carbs than you take in to stay on track. If you want to burn carbs regularly, there is nothing better than cycling on difficult terrain. Cycling is one of the best exercises to increase your core strength and endurance. You can choose any terrain for a bike ride, as long as you have the right bike.

There are many good products on the market, and one of them is the Cannondale Catalyst 3. It should definitely be at the top of your list when you have to choose between options. Here’s a comparative analysis of the Cannondale Catalyst 3 to help you make an informed decision.

Technical data

Cannondale used their C3 alloy with smart design for this product. It is a very light bike, weighing only 12 kg. Below is a brief overview.

Frame

The loop frame sets the tone of the usage. If the construction is heavy and solid, the bike is rough and tough and can be used intensively. However, if the frame is light, the resistance may be less. Cannondale has combined elements of both starting points to create a product that is both light and durable. They used their 6061 alloys with a bootstrap coating to create a lightweight product that will enhance your efforts on the trail. The construction of the whole bike is very well planned and executed. Everything was measured, from the position of the seat to the installation of the suspension kit. The suspension system consists of a 75mm coil spring that eliminates the effects of bumps and potholes that occur on the road. The bike is available in different sizes, from small to very large. These options are designed to give the customer total independence, regardless of size. The colors are incredibly eye-catching and will make sure you become the talk of the day when you ride this ATV.

Brakes

An excellent braking system is essential. You can compromise on everything except this element. Especially if you’re considering a mountain bike, an advanced braking system is a top priority. The Cannondale Catalyst 3 uses 160mm Tektro mechanical disc brakes. These brakes are present on both wheels and are sufficient for normal transports. However, the company could have optimized the braking system better, as the brakes did not stop the engine immediately. The short Shimano brake levers were also a nice addition to the overall package. They look good on the handle and are comfortable to hold with just a few fingers. The overall design is very efficient and does not hinder easy mobility.

The company has also equipped the product with a flat handlebar. The sole purpose of this addition is to give riders more grip and control. The flat handlebar integrates perfectly with the aluminum frame and improves the overall user experience.

Slide

The transmission system plays a very important role when driving in difficult conditions. At those times, simply shifting gears is a useful tool. The Cannondale Catalyst 3 is equipped with Shimano EF51 EasyFire shifters. These switches are highly optimized and offer superior smoothness and no shifting errors. If you don’t have a good experience with shifters, this product is exactly what you need to change that perception. However, this can be a problem if you need to change gears constantly, but the 24-speed system is very comfortable. You should only play with the track on a flat surface, as this can ruin your experience without fail.

Rims

Cannondale has equipped the bike with two wheels with 27.5″ forks, which is the ideal size. The wheels are big enough to avoid bumps on normal roads. The WTB Beeline tires mounted on the bike can withstand gravel surfaces. They are heavy duty, which reduces the risk of slips and falls. The only disadvantage of these tires is the lack of fenders.

You can mount a fender to complete the package and make it a complete set.

Price

The Cannondale Catalyst 3 is reasonably priced. In the value for money category, the product received four stars and more. Amateur users really like the performance of the bike thanks to its advanced features. The product is very durable and can be used for many years. Thus, the entire shopping experience becomes an investment. You can enjoy this investment for years to come if you take good care of your bike and maintain it on time.

Cannondale Catalyst 3 Best Performance

As with all of the company’s new product offerings, Cannondale has introduced some great benefits with this bike as well. You can be sure that all eyes will be on you when you step onto the catwalk. This is entirely due to the inks used in the manufacture of this product. Neon green with black details is a great color choice. The frame of the bike is light, so you can easily pick it up and take it to places where you can’t paddle. For the beginner, this is extremely important. The overall design ensures a good posture while cycling. This feature helps clients maintain good posture while burning some calories. This is a good buy for people who have posture and stretching issues. The last and final thing that attracts customers to this product is the ease with which it can be customized. If you find that some parts of the bike can be improved, you can easily upgrade them. This also points to the ease with which replacement parts can be obtained in the event of damage to a particular item.

Roadblocks

The Cannondale Catalyst 3 passed the test in almost all parameters. This is an excellent ride for beginners looking to start their career. However, there are a few things to consider to get the full picture. The lack of fenders definitely requires your attention. If your bike is not equipped with a mudguard, your experience may be compromised. Every day you need to spend some time maintaining your engine. The colors the bike is currently available in get dirty quickly, so watch out for puddles when you ride.

Its suspension could have been better, considering it’s a mountain bike. It will never let you fall on flat, undisturbed surfaces. However, this can be a problem if you are on an uneven surface. Suspension and brakes should be better optimised for unpredictable situations. For a mountain bike, this should be the deciding factor. The price is quite high compared to other devices in a similar price range. If you are not satisfied with a particular part, you may want to consider exchanging it and moving the engine up a notch.

Professional

1. Attractive design
2. Robust construction
3. The perfect tyres
4. 24-speed shift system
5. Price-performance ratio

Cons

1. No fenders
2. Disadvantages of the suspension

Advice to clients

Now that you know the intricacies of the product, you know the offer is safe. The company has tried to include all the elements that can help you have the best experience. If your budget allows for this bike, you can buy it without hesitation. You should also be clear about your expectations, as the product is designed for both beginners and advanced players. If you are a professional, make sure you look for options that meet your expectations.

Concluding remarks

Cannondale consistently delivers high quality bikes. The Catalyst 3 is built with the Trail 8 frame that is popular with many users. This product is similar to their MTB trail series, which gives it an advantage because of its reputation. Now that you’ve made your purchase with determination and thought, it’s time to burn some calories and immerse yourself in the experience of riding a great bike. On rocky terrain and unplanned expeditions!