Forced Reps
What Are Forced Reps?
Forced reps are another High Intensity Training (HIT) principle that overloads the muscles and causes them to grow in strength and size. This bodybuilding principle requires a training partner to slightly assist you in lifting a weight when your muscles become so fatigued that they cannot complete the lift without that little boost.
Typically, you choose a weight that you can strictly lift for 8 repetitions without help. You go beyond that by forcing out 2 more reps with the assistance of your workout partner, who ever so slightly helps you with those last two repetitions.
Forced reps are an extreme method for jump-starting growth in otherwise stagnant muscles. They are to be used appropriately and sparingly. Most of the time, the stresses you place on your muscles through ordinary weight training will be sufficient to produce growth. However, on occasion, you'll want to employ this method to spur new growth.
