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One method of
forcing out extra reps is to have your workout partner supply a little
extra lift to help you keep going. However, we have never prefer this
Forced Reps Bodybuilding Intensity Training Techniques method because
your partner has no real way of knowing how much lift to supply, what
you are really capable of doing on your own, and how much help you
actually need.
We prefer a
kind of Forced Reps which is sometimes called Rest/ Pause Training. You
use a fairly heavy weight and go to failure in the set. Then you stop,
let the weight hang for just a few seconds, and then force out an extra
rep. Again, rest only a few seconds before forcing out another. This
Forced Reps method depends on the fast initial recovery that muscles
make from bodybuilding exercise, and you can use this recovery to force
out several extra reps. If you rest too long, however, too many of the
tired fibers recover and you end up using them again instead of
stimulating new fiber.
For ultimate
rest/ pause forced reps, you can put the weight down for a moment, pick
it up again, and force out additional reps. For exercises like Chin-Ups,
you can do your reps, let go of the bar, rest momentarily, and then
attempt to force out some more.
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