Weight Training Tips and Articles

Do Forced Reps For More Weight Training Intensity

January 24, 2008 on 5:59 am | In Weight Training Exercises, High Intensity Weight Training |

  If you weight train it’s important to train with a lot of intensity to build more muscle mass and strength. If you just go through the motions and use the same amount of weight for the same amount of sets and exercises during each workout how can you expect to make gains. Challenge yourself, gain some strength, and eventually you’ll get bigger.

  One great way to get more intensity in your weight training workouts is to use forced reps. Forced reps are extra reps that you do on a set that you’ve already went to failure on with the help of a spotter. If you are bench pressing and can’t possibly get one more rep have a spotter assist you for a couple of more.

  Forced reps are best done on certain exercises. Bench press and shoulder press exercises are perfect for getting some extra forced reps with the help of a spotter, as well as many bicep and tricep exercises. Pull-ups are another exercise you can use forced reps on by having a spotter give you a boost to finish a few extra reps. You can also get some assisted forced reps on certain leg exercises such as leg presses, leg extensions, leg curls, and hack squats.

  When you have a spotter help you with some extra reps be sure not to overdo it. Too many forced reps could very well lead to overtraining. Just try to get 1 or 2 extra assisted reps on a few sets per workout. If you get to the point where your spotter is working almost as hard as you are while they assist you, you’re doing too many. Just having their hands under the bar with a small amount of assistance is all you should need for an extra rep or 2.

  Try some forced reps on a few exercises and eventually you should be able to get those extra reps by yourself.