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What is your opinion of forced reps?
by Charles Poliquin
1/21/2010 9:36:57 PM
Q: What is your opinion of forced reps? I am seeking ways to increase the intensity of my sets, and having a training partner give me a few extra pounds of resistance is all I often need to complete another rep.
A: Let’s start with a definition. Forced reps are manually assisted reps aimed at prolonging the time under tension of a particular set. In other words, having a training partner give you just enough help to complete a movement makes the muscles contract for a longer period of time.
Those who advocate forced reps believe that this training method increases the “intensity” of a set. Intensity in terms of pain and discomfort, yes – but the truth is that the intensity actually decreases. You see, in weight training, intensity is not measured by the amount of discomfort an exercise causes, but by how much weight is lifted. When your training partner helps you complete an exercise, that person is lifting some of the weight for you and therefore is decreasing the actual workout intensity.
One problem I’ve found is that when you use this method, there is an anticipation of the upcoming forced reps. Knowing that a training partner will help them at the end of a set often causes the person lifting to not put as much effort into those final movements. As such, the only benefit is that the spotter gets a great trap workout!
Another problem is that forced reps are often performed with horrendous form, putting the exerciser in compromising positions that could result in injury. Further, if the spotter directs the barbell or dumbbell into a slightly different path, you are changing the effect of the exercise.
The question I always ask myself is, “If forced reps are so effective, why do I see so many individuals with spaghetti arms doing them?” And the answer comes from Mr. Olympia Franco Columbo, who said to the effect, “The best forced reps are those done on your own!”
by Charles Poliquin
1/21/2010 9:36:57 PM
Q: What is your opinion of forced reps? I am seeking ways to increase the intensity of my sets, and having a training partner give me a few extra pounds of resistance is all I often need to complete another rep.
A: Let’s start with a definition. Forced reps are manually assisted reps aimed at prolonging the time under tension of a particular set. In other words, having a training partner give you just enough help to complete a movement makes the muscles contract for a longer period of time.
Those who advocate forced reps believe that this training method increases the “intensity” of a set. Intensity in terms of pain and discomfort, yes – but the truth is that the intensity actually decreases. You see, in weight training, intensity is not measured by the amount of discomfort an exercise causes, but by how much weight is lifted. When your training partner helps you complete an exercise, that person is lifting some of the weight for you and therefore is decreasing the actual workout intensity.
One problem I’ve found is that when you use this method, there is an anticipation of the upcoming forced reps. Knowing that a training partner will help them at the end of a set often causes the person lifting to not put as much effort into those final movements. As such, the only benefit is that the spotter gets a great trap workout!
Another problem is that forced reps are often performed with horrendous form, putting the exerciser in compromising positions that could result in injury. Further, if the spotter directs the barbell or dumbbell into a slightly different path, you are changing the effect of the exercise.
The question I always ask myself is, “If forced reps are so effective, why do I see so many individuals with spaghetti arms doing them?” And the answer comes from Mr. Olympia Franco Columbo, who said to the effect, “The best forced reps are those done on your own!”
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