A method of weight-training in which a partner helps a lifter to continue training beyond the normal limit of fatigue. When the lifter has completed the number of repetitions that causes fatigue, the partner physically assists the lifter to perform more repetitions (usually 3–5 more).
What is a forced repetition system?
Forced Repetitions. Forced repetitions are assisted movement by a training partner, or spotter. They are typically performed with heavy weight or near the end of a set at the onset of failure.
Why are forced reps effective?
Basically, once the forced rep portion of the set has begun, you are no longer lifting all of the weight anymore – so, in effect, you are actually lifting lighter and lighter loads with each successive rep. For example, let’s say that you are doing an 8 rep set of bench press with forced reps.
Do forced reps count?
The bottom line is that if your set calls for, say, 6-8 reps, that means 6-8 reps using proper form and a full range of motion on your own. 3-4 reps on your own and then 3-4 forced reps with the help of a spotter doesn’t count.
How do you do forced repetitions?
Quote from the video:
Using too much weight. It. Don't turn into an eagle if you should still be using a weight that is it makes sense right like I said pick away it should be do five reps.
How do you do forced reps alone?
*On the last set of each exercise, after reaching failure, perform 2-3 forced reps by assisting with the non-working arm.
Sample Unilateral Forced Reps Biceps Workout.
| Exercise | Sets/Reps* | Rest |
|---|---|---|
| One-Arm Dumbbell Preacher Curl | 3/8-10 | 1-2 min. |
| One-Arm High Cable Curl | 3/10-12 | 1-2 min. |
What is pyramiding in weight training?
And that’s what pyramid training means in a weight training context. You start heavy and gradually decrease the weights or reps or you start light and gradually increase the weight or reps. Or you can include both in an extended set, but this is an advanced style of training.
Do cheat reps work?
When it comes to packing on muscle, cheaters can prosper. As long as they cheat the right way. That’s right. When you start training, it’s absolutely critical to use proper, perfect form, and to make serious muscle gains, you’ll want to use that more often than not.
