Forced repetitions Is a technique of high intensity training, used in bodybuilding and powerlifting, which allows to advance beyond the point of "failure" and thoroughly work out the muscles. With forced repetitions, the muscles undergo stressful stress, followed by compulsory supercompensation. The muscle after stress excessively restores strength and becomes stronger and bigger.
The effectiveness of this method depends on its competent use – it is possible to perform forced repetitions only after the extreme fatigue level of the target muscle in the last set. And first you need to perform 2-4 regular sets.
The partner is a full participant in the forced repetitions, but his assistance in the phase of the maximum concentration should be minimal. He should help only when you after a few usual sets brought the muscle to "failure", and you no longer have the strength to technically perform the next repetition with the chosen weight. The fact is that after "failure" the muscle retains a lot of strength in itself, and the muscle "failure" does not speak at all of the absolute limit of your physical abilities. A new attempt to overcome weight with the help of a partner will force the muscle to activate all its resources. The partner helps you overcome the "dead point" at the start and leaves you one on one with the weight, at the same time, insuring and supporting the projectile. He carefully watches you, not allowing the projectile to evade the correct trajectory, and comes to the rescue in case you have stalled again. When the projectile is raised to the upper point, the partner will assume some weight to ensure a safe lowering of the weights to the starting position. Thus, it will help you make 1-2 final repetitions, allowing you to extend the set.
Forced repetitions must be done only in the last set, and for the whole workout there can be no more than 2-3 of such sets.
Experienced bodybuilders should be very careful to include forced repetitions in their studies, since in case of a search with a load, a syndrome of overtraining may occur. And for beginners, with experience of training before 1 year, it is generally not recommended to use them.
High intensity training requires an ideal technique, since the slightest technical error can lead to injury. Abuse of forced repetitions leads to stagnation and a decrease in growth rates. At the same time, it is scientifically proven that this method allows to increase the production of growth hormone by 200-300% in comparison with the usual training.
Examples of forced repetitions
For forced repetitions, such exercises as barbell lifting, lifting the bar on the biceps, bending the arms, extending the legs, flexing the legs, lifting through the sides, etc. are suitable.
When training alone, you can do exercises unilaterally and at the same time help yourself with a free limb. For example, when performing a press with one foot, slightly prop up the mobile platform with the second leg. You can also perform leg extension flexion and some triceps exercises.