Forced-Rep Training

Dorian Yates how & when to use this advanced growth technique
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QUESTION:

I know you’re a proponent of forced reps, but I’m wondering if I should do them during every set. I’m currently training each bodypart with 10-16 sets.

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ANSWER:

It’s true that I am a proponent of forced reps and relied upon them heavily during my competitive bodybuilding career. However, not only do I feel using them for 10 sets per bodypart would be unwise, it would be counterproductive and dangerous.

Most people don’t understand what a forced rep truly is. To them, it’s having someone assist with a rep when they begin to tire at the end of a conventional set. To me, a forced rep is one that’s performed when you are so completely fatigued that you can’t possibly complete another without assistance. It comes only after the body fails, not merely when it’s tired.

This definition of a forced rep helps to illustrate how difficult, if not impossible, it would be to incorporate them into the number of sets you perform. In fact, I find that using so many sets, with or without forced reps, is nearly impossible if you are training at full intensity.

I’ve found that I could maximize growth by limiting the number of working sets to only one set per exercise with three or four exercises per bodypart. These working sets would often include forced reps, but that means only three or four sets with forced reps for an entire bodypart.

 

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