Forced Reps For Accelerated Muscle Growth And Strength!

Advanced weightlifting techniques manipulate specific training variables such as load, sets and repetition range, in order to more efficiently improve lean muscle size and strength.

- Michael J. Rudolph, Ph.D.

One of the more well known and widely used advanced training methods is the forced repetition 1 , which involves assistance from a spotter to perform additional repetitions during the concentric phase of the lift, after muscular failure has occurred from the previously performed repetitions within the set.

Despite the popularity of forced repetitions, there is a shortage of scientific evidence supporting the ability of forced repetitions to enhance strength. In fact, one of the few studies out there looking at the impact of forced repetitions on strength actually suggests that forced repetitions may not promote strength at all. Furthermore, there are only a few studies supporting the use of forced repetitions to trigger muscle growth.

So, why is this training method so popular when the science supporting its effectiveness is so weak? Well, that is probably because this training method does boost size and strength— but science just hasn’t done the right set of experiments yet, particularly when it comes to strength increases, to support the notion that forced repetitions can accelerate muscle growth and strength.

FORCED REPETITIONS AND STRENGTH GAINS