Most likely, you saw this technique in the hall or in the movies, when an athlete with huge muscles raises the bar on the biceps, makes the maximum number of repetitions, and then a few more with the help of a comrade. What do they seek to achieve in this way? Maybe set a record or perform a certain number of repetitions at any cost? In fact, no, forced repetitions are used to further injure muscle fibers, that is, to strengthen muscle growth.
They are also called forced repetitions, but the name forced repetitions better reflects the essence. The approach begins with the independent performance of the exercise, that is, only at the expense of one’s own muscular efforts. At the moment when the forces are exhausted and you can no longer do another repetition yourself, the partner connects, it helps to overcome part of the amplitude of the movement, so the approach continues until the complete muscle failure.
Who needs forced repetitions?
Forced repetitions can only be used if you have some experience. A beginner in bodybuilding will not be able to control the correct technique of execution in a state close to complete muscle failure. Throughout their time, experienced bodybuilders resort to forced repetitions not only because they can afford it. The fact is that they have already exhausted other methods of stimulating muscle growth, as for beginners – they still have everything to come, and the priority is to develop the technique.
The use of forced repetitions is suitable for shoulder presses, bench presses, biceps and triceps exercises. There are exercises that are uncomfortable to perform with the help of an Assistant, These are deadlifts, deadlifts from the bar to the belt, lunges. In order to create a forced repetition for such exercises, use special harnesses, they are fixed upwards and deprive the bar of part of the weight at the beginning of the approach. Belt traction and traction with such an elastic band are a way to develop a Speed force indicator.
traction with elastic
Advantages of forced repetitions
When you complete the approach with forced repetitions, the overall training volume becomes higher, the muscle fibers receive more stimulation and react with rapid growth. In this case, you need to understand that the volume of training can not be increased to infinity, it must correspond to the level of preparation and Nutrition of the diet. The use of forced repetitions is beneficial from the perspective of strength training, the main thing is that the movement is performed on a full trajectory and in the right technique, at least without significant violations. The Assistant helps to increase the volume of training, over time, weights also become higher.
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A hypothesis was born among bodybuilders, but at the moment it has no scientific confirmation. It is assumed that when performing forced repetitions, the central nervous system of a person continues to train and adapt to higher loads, so the strength increases.
At the same time, in powerlifting, where strength is important, forced repetitions with the help of another person are not used, there are other techniques that only vaguely resemble forced repetitions.
But the main advantage of forced repetitions is safety. The athlete makes approaches until complete muscle failure, using all the resources of his muscles, but does not risk getting injured, because at the last repetitions he is given a reliable safety net.
Disadvantages of forced repetitions
The technique came to us from the time when bodybuilders were actually experiencing huge loads. When performing a forced repetition, the coach himself and the one who insures him receive a large load. In this regard, the first difficulty arises – how to find the right partner so that his level corresponds to yours. That’s not all, the partner must have an understanding of the process and do everything right, otherwise he will simply tear off the weight, taking on more load than necessary. Now to meet in the room a person who is really ready to carry weight becomes more and more difficult, because most come to the room to pump the press or something like that.
Employees of the Hall may have the necessary physical data, but they will most likely refuse to help. The hall employee will say that the use of forced repetitions is not safe, and this is an outdated technique. It is best to contact a coach who, for a certain amount, will make up a suitable safe program and contribute to its implementation.
But even with an ideal partner for training there will be another difficulty-the dosage of the volume of loads. For the natural growth of muscle mass, you need to train hard, but not too hard. If, with the help of forced repetitions, significantly increase volumes, progress will be replaced by stagnation. In addition, forced repetitions can lead to overestimated expectations, when a person habitually takes on a weight that he can not lift and hurts himself.
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