Increase your training intensity - forced
repetitions
You can only build muscle tissue if you can generate
progressively stronger muscular contractions, so this calls for
an emphasis on finding ways to increase exercise intensity. This
should not be confused with exercise duration as maximum training
intensity will actually shorten the time needed to achieve
maximal muscular growth.
In an earlier article I outlined the ways in which you can
intensify your training. Here we'll focus on the role that forced
repetitions have to play in intensifying the training effect.
When you reach the point of muscular failure it is impossible to
manage one more complete repetition of any exercise, at least not
without losing form or correct technique. There is, however, one
way in which you can increase the intensity even further and that
is by completing one or more forced repetitions with the help of
an experienced training partner.
The best way to achieve this is by keeping the same weights on
the bar and have your training partner do no more than is
necessary to allow you to complete up the three extra repetitions
with good lifting form.
Beginning bodybuilders should avoid forced reps until they have
learned good lifting techniques and have prepared their muscles
for the stresses involved in this particular approach.
Intermediate lifters should consider adding forced reps to one
exercise in the pre-exhaust sequence. Advanced bodybuilders can
utilize forced reps based on their own needs and judgment.
Richard Mitchell is the creator of the
www.bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding Advice to
learn more about the issues covered in this article.
See Also:
Index of All Body Building & Fitness Articles
Index of All Sports Articles
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