The forced reps are carried out after the reps which are done using one’s own strength. As soon as the strength limit has been reached, two to three repetitions are added on to the routine with the assistance of a partner, who is only meant to offer a little bit of support (so called forced reps). Forced reps are therefore used to challenge the body beyond its strength limits.
A common mistake made when doing forced reps is that the partner offers too much support even though the person training could still very slowly achieve one last repetition using their last energy reserves. Carrying out the last repetition alone with one’s own strength is much more beneficial than completing it with the help of a partner.
When doing forced reps, it is very important that the partner only provides limited support. The person who is training must complete the repetition with all the strength that he/she has got.
The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised
Forced Reps: Advantages and Disadvantages
- Good method for increasing the training intensity for experienced athletes.
- The exercise can only be with a partner. If possible, one partner should be able to estimate the strength of the other. Forced reps are very demanding on the body’s recovery system. The risk of overtraining when doing forced reps is very high. Forced reps should therefore not be done during every training session.
You Are Your Own Gym: The Bible of Bodyweight Exercises, Mark Lauren, Joshua Clark