how often do you utilize forced reps?

[fqqs]

I tend to use them regularly on last 1-2 sets of given exercise. i mean my partner give me a LITTLE assistance so i can complete additional 1-2 reps with little help.

but mainly when i bulk and use a bit lower volume

 

[SFW]

For me, the negative reps (eccentric) are more important than forced. Try those. have your spotter get you up completely (full assistance, to a near lock out position) and then as slowly as possible, lower the bar. Try to count to 10 (or close to it) before the bar touches your chest. Your spotter will then get you back up top, repeat. I go for 2-3 reps at the end of my set. Just a word of advice...if you are natural or take a long time to recover, be careful with these. The fascia needs to heal, as well as the CNS. 2-3 times a month per muscle group work for me.

I always feel like im injuring myself when i force reps, because my form is shot.

 

[banker23]

For me, the negative reps (eccentric) are more important than forced. Try those. have your spotter get you up completely (full assistance, to a near lock out position) and then as slowly as possible, lower the bar. Try to count to 10 (or close to it) before the bar touches your chest. Your spotter will then get you back up top, repeat. I go for 2-3 reps at the end of my set. Just a word of advice...if you are natural or take a long time to recover, be careful with these. The fascia needs to heal, as well as the CNS. 2-3 times a month per muscle group work for me.

I always feel like im injuring myself when i force reps, because my form is shot.

agreed..negatives seem to be more effective than forced reps for me as well...about once a month per muscle group though for me. Also, hanging at bottom of pullup after exhausting is good for adding intensity

 

[Ezskanken]

I would use them every time I needed them if I worked out with a partner, especially the negative part like mentioned above, with in reason and safety...

 

[celticthug]

i think total number of sets per workout, an per week. would play a part in the amount u can get away with.also how often u work a body part per week.id stick with two forced reps per exercise.an use them on only two multijoint exercises per body part, per workout.two forced reps an a negitive,have worked great for me.you can do more than that depending on all sorts of factors(juiced,recovery time,etc..)but thats a good place to start.

 

[HeavyBomber]

i never do

 

[aminoman74]

As long as you burn out I don't think you need them.I don't do them and grow good.

 

[fqqs]

the routine is


MONDAY:
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10


TUESDAY:
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10


THURSDAY:
Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
BB Curl 4x8-12


FRIDAY:
Seated BB Press 3x6
Seated DB Press 2x8-10
Seated Calf Raise 2x15
Standing Calf Raise 2x10 or 4 sets standing and no seated

 

[Gazhole]

Not a fan of forced reps personally. Always seems like if you need the help to force the rep out, you're not lifting 100% of the weight, so you may as well reduce the weight and do it yourself - in which case it either becomes a dropset, or you stick with the same weight and do rest pause.

Rest pause i really like though, and do it quite a lot with dumbell exercises. I will do negatives on certain things like chinups though - usually only on the last rep of my heaviest set, and make it last as long as possible.

 

[aminoman74]

Also if you have help on the last couple reps you could end up with a muscle tear or end up getting hurt.If you don't go to positive failure then you need to up the weight .

 

[Gazhole]

Also if you have help on the last couple reps you could end up with a muscle tear or end up getting hurt.If you don't go to positive failure then you need to up the weight .

Exactly. It's hard to quantify just how much or how little your spotter is helping with the weight, or how they consistent they'll be throughout each rep. If they think you've finished the rep and let go completely and drop the weight, or pull the bar out of your groove, shit can go wrong fast.

 

[stfuandliftbtch]

Forced reps are probably the BEST way to pass a plateau..Those extra forced reps are taking you past failure and tearing the muscle even more if you were to have stopped before them.

Don't let these guys convince you that you are going to tear a muscle, or get hurt. Dumbest shit I've ever heard. Unless you aren't properly warmed up or any of your agonist or synergist muscle being worked have EVER had a severe injury, then it would be a bad idea.

Wouldn't recommend them unless you at least had 1 consecutive year of training experience, which it sounds like you have considering you said "..mainly when i bulk...", implying you have bulked at least a couple of times.