Muscle hypertrophy: Forced Rep Training

Are you aiming to muscle hypertrophy? Try this technique and feel the taste of success.

The high intensity techniques in bodybuilding are the fastest way to gain big muscle, also known as hypertrophy, and can be particularly useful to bodybuilding athletes with great experience. But you need to be prepared: it is really going to take your body to its limit.

As the name makes clear, forced reps’ technique consists in forcing reps you can no longer do alone. In order to do this, you will need the help of a partner that “forces” you to run them.

Some studies carried out by researchers of the area, with athletes with great experience, showed that this is an efficient alternative method to gain muscles when compared to the method of maximum repetitions, and may even have little better results in muscle increase.

Concentric failure

Exercises are performed to concentric failure, or beyond it. The help of a personal trainer or partner will be required to perform two to four times more than you can handle.

This outside aid is given when the concentric failure happens, as it may be momentary.

Maximum load

The method of forced reps requires an increase in load, so you can experience a greater disintegration of some internal components of muscle fibers and muscle increase. The blood flow increases and hypertrophy occurs more quickly. With this training more muscle fibers are worn.

This fact contributes to increased growth and muscle density.

This technique is highly aggressive and can cause a muscle shock, it is advisable to only use it in some exercises, not making it a continuous way of training.