FREE WEEKLY FITNESS TIPS NEWSLETTER
Bodybuilding and Fitness weekly e-mail tips,
stay informed and
stay motivated, join today!
Sign up free by sending an e-mail to
Truly Huge Fitness Tips
Presented by TrulyHuge.com
Declare War On Your Bench Press
Learn the exact blueprint (workout schedule) for upping the
gain factor in bench pressing. From the beginner, intermediate
to most advanced powerlifter/bodybuilder.
Covers everything from training, overcoming injuries, genetics,
plateaus, adversity, cardio, nutrition and more.
To receive Instant Access to this program go to Bench Press Program
Fitness Tips For 2/9/2011
Forced Reps Weight Training
What are Forced Reps?
Just when you are about to give up, there is a break in the resistance
as your partner lends a hand. You reach into your soul to muster one
more morsel of energy, and the bar starts to move upward slowly.
Grimacing, your arms finally reach full extension, and you let out a
deep gasp. Then, before you can feel a moment of relief and
accomplishment your partner calls out, "Come on! One more! Let's go!"
The former is a description of a high-intensity technique known to the
training world as forced reps. Most serious lifters will at least
continue an exercise at a maximum weight to failure. The principle
behind lifting to failure is sound. Fatiguing the muscles will result
in greater gains in strength and size after recovery. However, going
beyond failure into the intensity realm of forced reps is a subject
Forced Reps Example
The most likely venue to catch a glimpse of forced reps in action is
on the bench press. Indeed, to prevent injury, a spotter is a
mandatory safety measure for working to the point of failure. In a
forced rep routine, however, the spotter gives the lifter just enough
support to get the bar back up to full extension on the first failed
rep and just enough support to allow the lifter to lower the bar and
give it another go. The number of reps is predetermined. The only
unknown is how many the lifter will do on their own.
Forced Reps Pros and Cons
Those in favor of using forced reps take a "more is better" stance.
If the muscles need to work harder, the strength and muscle gains
will be greater. By allowing the workout to continue despite the
need for assistance, training with forced reps leads to more muscle
fatigue from a given set. Intelligent lifters using forced reps do
so carefully, limiting the number of sets they perform beyond
However, there is evidence that repetitions reach a point of
diminishing returns. As the muscles fatigue, the body starts to
produce the stress hormone cortisol. If cortisol production begins,
any additional repetitions may have no effect on strength and
If your goal in training is to achieve maximum gains with maximum
efficiency while simultaneously avoiding injury, you should learn
all you can about forced reps.
Submit A Fitness Tip
If you have a tip you'd like to share e-mail it to us
WIN FREE SUPPLEMENTS
When you sign up for our free newsletter,
you will be automatically entered in our monthly drawing
to win free supplements and other great prizes.
Sign up now by e-mailing
Forced Reps Weight Training
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.