The Training Toolbox: Forced Reps - The Real Strength Sensei 5/29/20, 12)27 AM

The Training Toolbox:

Forced Reps

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The Training Toolbox: Forced Reps - The Real Strength Sensei 5/29/20, 12)27 AM

Practical guidelines on this

popular training method
By Strength Sensei CP

Publication Date: 1997

I’m often asked about my opinion of forced

reps. Short answer: I’m not a fan of how they
are commonly performed. Let me tell you
why, and then I’ll share with you a method I
believe is more effective.

So that we’re on the same page, force reps

increase the time a muscle is placed under
tension during a set. An example would be
performing several reps on the bench press,
and when you can’t perform another rep on
your own, a training partner will lift up on the
bar to give you just enough help to complete

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The Training Toolbox: Forced Reps - The Real Strength Sensei 5/29/20, 12)27 AM

the rep.

Here are four mistakes I often see “non-

growers” make when performing forced reps:

1. Too many forced reps at the end of a

set.If you truly work to concentric
failure, one or two, at the most three,
forced reps are all you can handle. Yet, I
see people doing 8-10 forced reps
within a set of 12 reps. A good rule to
remember is that if your partner is doing
more work than you, you should have
stopped four reps ago.

2. The anticipation of the upcoming

forced reps.If you know your training
partner will spot you for forced reps, it’s
more likely to stop working on the
regular reps, and the spotter will start to
work too early.

3. Horrendous form on forced

reps.Performing forced reps takes a
considerable skill – on the part of the
spotter! If the spotter moves the barbell
or dumbbell in a slightly different

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The Training Toolbox: Forced Reps - The Real Strength Sensei 5/29/20, 12)27 AM

movement pattern, the training effect is

changed.Further, if too heavy a weight
is used on forced reps, the spotter may
be forced into a compromising posture
that could cause injury.

Consider that the goal of forced reps is to

prolong the duration of the effort, not make it
easier. As Australia’s leading strength coach
Ian King said, the forced-rep fiends will
select a load “based on their perception of
the strength level of their chosen partner.”

HOME DOJO OF STRENGTH SEMINARS SHOP ARTICLES

SHARE THE LOVE Skilled spotters are needed to LATEST POSTS
p e r fo r m fo r c e r e p s t o e n s u r e t h e
o p t i m a l m ove m e n t p a t t e r n o f t h e Charles
exe r c i s e. ( A l l p h o t o s by
ABOUT C O N TA C T M i l o š Š a r č ev ) Poliquin: No
Holds
Barred
4. Adrenal fatigue from high-frequency Interview –
forced reps.Even though you may enjoy Part II

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The Training Toolbox: Forced Reps - The Real Strength Sensei 5/29/20, 12)27 AM

the endorphin high of forced reps, you

Charles
may also experience adrenal fatigue
Poliquin: No
from high corticosteroid release that, in
Holds
the end, will stop muscle growth.
Barred

As an alternative to traditional forced reps, I Interview –

prefer this system: Part 1

Select a weight you can perform for 4-6 reps. Preventing

When you finish the last concentric rep, have Injuries in

one or two training partners increase the Arm Training

weight by 10-20 percent. Slowly lower the

weight. Now have your training partner(s)
help you lift the weight so you can do 1-2
more eccentric reps. Repeat for 2-3 sets.
This method can be performed with many
free weight exercises but is safer with
machines, such as a leg press or leverage
shoulder press.

As an alternate to increasing the weight, a

training partner can manually apply
resistance (i.e., push down on the bar or
weight stack) during the eccentric portion.
The additional negative repetitions will
exhaust eccentric strength levels after you
have achieved concentric muscular failure.

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The Training Toolbox: Forced Reps - The Real Strength Sensei 5/29/20, 12)27 AM

P r e s s i n g d ow n o n t h e b a r b e l l d u r i n g
a b e n c h p r e s s i s o n e p r a c t i c a l wa y t o
increase the eccentric load.

Again, I’m not a big fan of traditional forced

reps, and believe the two methods I shared
with you produce superior results. As Mr.
Olympia Franco Columbu used to say, “Forced
reps are better done on your own!”

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The Training Toolbox: Forced Reps - The Real Strength Sensei 5/29/20, 12)27 AM

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