What are forced reps and how can it help me build muscle faster?

When you do forced reps - what happens is…

You have a partner or a spotter give you just a little bit of help to MAKE YOU or FORCE YOU into doing more reps than you normally couldn't do on your own so for example…

Doing forced reps increases the workout intensity by making you do more reps than you normally could making you get bigger and stronger faster but…

Once your partner or spotter is helping TOO MUCH or if they are doing more than half the work… then forced reps are no good for building extra muscle so remember…

For forced reps to work - your partner or spotter should only help you out just a little bit to force you into doing more reps and…

Because forced reps can be very intense depending on how many extra forced reps you do… You should probably only try to do extra forced reps on the last set of your workouts and not on every set you do and…

Here's some examples where forced reps would work great…

When trying to build more muscle faster with forced reps…

Only a little bit of help or assistance is required by your partner or spotter and once it gets to the point where your partner or spotter is doing more than half of the work - STOP doing forced reps because at that point forced reps will no longer work for building muscle or…

You can also do Unilateral forced reps if you're alone &…

Unilateral forced reps is basically where you do forced reps by yourself doing unilateral exercises where you use only one arm or one leg to complete the exercise - for example…

If you're doing one-arm bicep curls… You can use the non-working arm to assist the working arm by 'forcing' that arm to do more reps and for another example of unilateral forced reps…

If you're doing one-legged leg extensions then you can use the non-working leg to force more reps out of the working leg but with unilateral forced reps…

Follow the same rules as for forced reps and stop doing unilateral forced reps once  it gets to the point where your non-working arm or leg is doing more than half of the work and…

Play this video below for an example of forced reps…



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