Forced-Rep Training

Dorian Yates how & when to use this advanced growth technique

Here’s how it would work for chest. I liked to begin my chest routine with incline bench presses. First, I’d perform three warm-up sets, decreasing from 12 reps to eight. Then, it would be time for my working set. I’d aim to complete eight reps on my own, which meant pushing until I physically could not budge the weight another inch. Next, my partner would take just enough weight off the bar so that I could complete another two or three reps. Often, after feeling like I couldn’t even lift a pencil, my partner would assist me with negatives — he’d lift the weight and then let me lower it. I might also perform a rest-pause rep. After that working set, my pecs would be screaming for mercy, and I knew that attempting another such set would be pointless and likely to cause injury. There’s only so much the body can withstand, and I had just pushed it to its limit.

I definitely recommend including forced reps in your workout, but limit their usage — and be sure to have a reliable training partner. Otherwise, you could end up forcing yourself into an appointment with a physical therapist. - FLEX




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