forcedreps

Forced Reps

Lifting by yourself creates many challenges, especially being able to go heavier than normal or try for an extra rep or two to gain extra muscle or strength (Overload Principle). Having a partner is crucial and studies have shown that a partner workout yields at least 10% more in gains. One of the best techniques for partner training is called the forced rep. Forced reps are performed after the initial reps to failure using one’s own strength are completed. As soon as the failure has been reached, two to three repetitions are added on to the routine with the assistance of a partner. This is only meant to offer a little bit of support. Forced reps are therefore used to challenge the body beyond its strength limits.
One common mistake made doing forced reps is that the partner isn’t able to adjust his support evenly, allowing too much support or too little support. Even though, getting two more reps with a spotter is still better than none, here are a few tips for the spotter. Start with one to two fingers then add more fingers to eventually one hand then both hands. If the set goes more than 2-3 reps than the weight was too light to begin with. If the spotter has to use two hands on just one rep and it is difficult for him to lift, then the weight was way too heavy and potentially dangerous for both the spotter and lifter. Remember safety is the #1 goal, because either you or your partner gets hurt then everyone gets set back.
Forced Reps: Advantages and Disadvantages
Advantages

With a good spotter strength and muscle mass can be gained at least 10%.
Good method for increasing the training intensity for intermediate to experienced athletes.
Helps break through training plateaus.

Disadvantages

Very difficult to find a good partner that works as hard as you do is punctual and that shows up.
The exercise can only be with a partner. If possible, one partner should be able to estimate the strength of the other. Forced reps are very demanding on the body’s recovery system. The risk of overtraining when doing forced reps is very high. Forced reps should therefore not be done during every training session and only at the end of sets or the entire workout.
Can’t use forced reps on all exercises, limited to certain ones.

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