forced reps - UK-Muscle Body Building Community

Killerkeane · 05-05-2004, 06:41 PM

I heard this thing in my gym today that if you did an extra 3 reps for the last set that were assisted by a partner, then you could pump that little more blood into the muscles.
I tried it today for tricep pushdowns, wher emy mate helped me pull down an extra 4 reps just enough so i could get the handle down, and i felt the blood pump more than i have ever experienced, the theory is that you are lifting more than your muscles can pysically handle. I personally don't believe in this, but maybe some of you do, i found it quite interesting.

**hackskii** · 05-05-2004, 09:28 PM

Force reps are good once and a while. But on the exercises like curls and pushdowns you dont need a partner maybe just a drop down set. Now with bench that is another story. I would not do more than one assisted set with a spotter.
I know a guy that every set he got forced reps. He always asked me for a spot and picked weight that was too heavy for him to use then used me to help him get the number he wanted. I finally got sick of him bugging the crap out of me and told him to use a weight he could handle. I got a stronger lower back tho.

miami797 · 06-05-2004, 04:16 AM

forget forced reps..if youre lifting heavy enough and lifting right you dont need extra sets or reps...and if someone is assisting you to lift the weight rather then spotting you then it's just cheating....and even if the person isnt assisting you, if you can do an extra set with added reps then youre just not lifting enough weight

their are other things you can do to get a bigger pump

OnePack · 06-05-2004, 05:25 AM

would lowering the weight have the same effect as someone assisting with the weight?

Darryn · 06-05-2004, 12:23 PM

Lowering the weight (a drop set) would give the same effect, gives a good muscle pump. The pump however is no indication of how well the muscle will grow, but it may have effects on the muscle fascia, especially if stretching is added whilst pumped.

If drop sets or forced reps are used regularly then overtraining is quite likely.

Negatives may be a better option, giving the lifter experience of handling heavier weights to prepare the cns for the future, but agine this can lead to overtraining.

As Franco Columbu said ' Forced reps are best done by yourself'

Killerkeane · 06-05-2004, 05:56 PM

man, my chest was on fire form doing forced reps though, my chest was actually hurting there was so much blood in there. I might do a forced couple of reps every couple of weeks for each major muscle group, see how that goes.

Carnivore · 07-05-2004, 01:27 PM

Quote:

Originally Posted by Darryn

The pump however is no indication of how well the muscle will grow, but it may have effects on the muscle fascia, especially if stretching is added whilst pumped.

thats true, on triceps pushdown i always the best pump when compared to other muscles, and i think thats got to grow feeling like that, but a few days later its back to normal size and have 0% growth

**Aftershock** · 20-05-2004, 04:30 PM

I have always used forced reps on the last set of each exercise to good effect. (apart from sqauts and deadlifts). good comunication with your training partner is the key, he must give you ONLY enough asistance to complete each additial rep, plus you get the added benefit of the negative.

winger · 20-05-2004, 07:16 PM

I think it depends upon the individual. I do them somtimes when I felt like I didn't get a good enough workout. Because I workout on my lunch break I have cut a set out at the end and done forced reps. Just have to be smart about it. I think it would be very easy to overtrain with forced reps. Wasn't there a book out there called 3 more reps.

Greyphantom · 21-05-2004, 12:06 PM

I dont always use forced reps... esp on bench as I dont have a training partner... but I do agree with Aftershocker here... if done right they are great... and as Aftershocker said your training partner only helps as much as needed....

Lowering the weight IMHO is not the same as forcing out a few more reps on the higher weight but it is another good way to shock the muscle... also called a drop set... but shouldnt be used all the time as the body will adapt like with all things training...

Killerkeane · 22-05-2004, 04:18 PM

yah, diversity is key i think with bodybuilding

winger · 22-05-2004, 05:19 PM

Yes sir change does a body good.

05-05-2004, 06:41 PM	#1 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	forced reps I heard this thing in my gym today that if you did an extra 3 reps for the last set that were assisted by a partner, then you could pump that little more blood into the muscles. I tried it today for tricep pushdowns, wher emy mate helped me pull down an extra 4 reps just enough so i could get the handle down, and i felt the blood pump more than i have ever experienced, the theory is that you are lifting more than your muscles can pysically handle. I personally don't believe in this, but maybe some of you do, i found it quite interesting.

05-05-2004, 09:28 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,904	Force reps are good once and a while. But on the exercises like curls and pushdowns you dont need a partner maybe just a drop down set. Now with bench that is another story. I would not do more than one assisted set with a spotter. I know a guy that every set he got forced reps. He always asked me for a spot and picked weight that was too heavy for him to use then used me to help him get the number he wanted. I finally got sick of him bugging the crap out of me and told him to use a weight he could handle. I got a stronger lower back tho. __________________ 35. A majority of mankind lives in the world without; few have found the world within, and yet it is the world within that makes the world without; it is therefore creative and everything which you find in your world without has been created by you in the world within. Master Key System Scott

20-05-2004, 07:16 PM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,475 Blog Entries: 1	I think it depends upon the individual. I do them somtimes when I felt like I didn't get a good enough workout. Because I workout on my lunch break I have cut a set out at the end and done forced reps. Just have to be smart about it. I think it would be very easy to overtrain with forced reps. Wasn't there a book out there called 3 more reps. __________________

22-05-2004, 05:19 PM	#12 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,475 Blog Entries: 1	Yes sir change does a body good. __________________

06-05-2004, 04:16 AM	#3 (permalink)
miami797 Feeling Slutty Join Date: Feb 2004 Posts: 1,438	forget forced reps..if youre lifting heavy enough and lifting right you dont need extra sets or reps...and if someone is assisting you to lift the weight rather then spotting you then it's just cheating....and even if the person isnt assisting you, if you can do an extra set with added reps then youre just not lifting enough weight their are other things you can do to get a bigger pump

06-05-2004, 05:25 AM	#4 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,505	would lowering the weight have the same effect as someone assisting with the weight?

06-05-2004, 12:23 PM	#5 (permalink)
Darryn Newbie Trainer Join Date: Apr 2004 Location: near Glasgow Posts: 70	Lowering the weight (a drop set) would give the same effect, gives a good muscle pump. The pump however is no indication of how well the muscle will grow, but it may have effects on the muscle fascia, especially if stretching is added whilst pumped. If drop sets or forced reps are used regularly then overtraining is quite likely. Negatives may be a better option, giving the lifter experience of handling heavier weights to prepare the cns for the future, but agine this can lead to overtraining. As Franco Columbu said ' Forced reps are best done by yourself'

06-05-2004, 05:56 PM	#6 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	man, my chest was on fire form doing forced reps though, my chest was actually hurting there was so much blood in there. I might do a forced couple of reps every couple of weeks for each major muscle group, see how that goes.

20-05-2004, 04:30 PM	#8 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,075	I have always used forced reps on the last set of each exercise to good effect. (apart from sqauts and deadlifts). good comunication with your training partner is the key, he must give you ONLY enough asistance to complete each additial rep, plus you get the added benefit of the negative.

21-05-2004, 12:06 PM	#10 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,906	I dont always use forced reps... esp on bench as I dont have a training partner... but I do agree with Aftershocker here... if done right they are great... and as Aftershocker said your training partner only helps as much as needed.... Lowering the weight IMHO is not the same as forcing out a few more reps on the higher weight but it is another good way to shock the muscle... also called a drop set... but shouldnt be used all the time as the body will adapt like with all things training...

22-05-2004, 04:18 PM	#11 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	yah, diversity is key i think with bodybuilding