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Forced reps are without a doubt the most popular form of increasing the workout intensity that we might be looking for. However it needs to be noted that forced reps are very different to partials, cheating or pre-exhaust training. Forced reps relies on a training partner or spotter who knows what they are doing.
When done correctly the spotter will make sure that the weight you are pushing or pulling does not stop moving. You first select a weight that you would normally fail on the 10th rep. Your attempt to complete the last rep or two should be watched by a spotter who just helps enough to keep the bar moving up or down.
The most important aspect of any good training schedule that uses forced reps is to make sure that it is never done more than once a week on the same body-part. This is important if forced reps are done correctly it will increase the amount of muscle fiber damage and therefore increase the need for recovery.
There are a number of different ways that forced reps can be included in your workout. The first is when you would add it to a split routine where you might decide to add forced reps to your chest workout as you have not increased your bench-press 1RM for a month.
You would then just select a heavier weight than you would normally train with and push the intensity of your workout a little farther by focusing on completing the movement without stopping. If good form is always maintained plus the help of a spotter it works well for most people.
If we look at the example below we can see that the rest between sets and the sets and reps do not change as the only difference is the increased weight and the help from the spotter.
Monday Chest and shoulders 12, 10, 8, 6 (90 sec rest)
Tuesday Legs and calves 12, 10, 8, 6 (90 sec rest)
Wednesday Biceps and Triceps 12, 10, 8, 6 (90 sec rest)
Friday Chest and shoulders 12, 10, 8, 6 (90 sec rest)
Saturday Legs and calves 12, 10, 8, 6 (90 sec rest)
Sunday Biceps and triceps 12, 10, 8, 6 (90 sec rest)
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