Remember Me
forgot your password?

Speed Up Your Muscle Gains - Stop Forced Reps

Here is a scene you most probably few times in the gym. If you are not a member of "big muscle club" you have watched this from the safe distance. Big guy , lets call him Joe, is pounding out an intense set of bench presses and he is just about at your limit. Boys are around, some are amazed and some just curious to see the ending of this scene. Joe clearly wants to pack on as much muscle mass as possible and nothing is going to stand in his way.

Joe is on his edge but doesn't want to stop the set so he grunts to his partner. Half of the gym has eyes on him already. Huge weight is in play and Joe is very much focused on "two more reps". Those extra two forced reps are what separates the men from the boys and will ignite crazy new muscle growth, right? Joe, sorry but you are not on fast track to your insane muscle gains. Or, do you think I'm wrong about this? Lets see.

Without deeper insight this forced reps practice may seem like very good idea. Is it really? Common misconception is that forced reps allow you to get more reps with more weight. Let us analyze most important elements of this so we can conclude on basis of proven arguments.

First of all, what is the "forced rep" at all? I can not remember any better answer from this one: - "forced rep is a rep with less total overload". Fewer overloads to your muscles are naturally caused by your partner assistance. Your partner who assists you is making the load lighter. Forced reps practice is resulting with less overload to your muscles and this can not be favorable for muscle growth because less overload equals less muscle growth stimulation.

If you want to fast gain muscle mass you should understand the golden rule of positive failure. This is the point at which you can't complete any more reps on your own. Forced reps prematurely fatigue your muscles because you end up doing one or two reps beyond positive failure with a lighter weight. Muscle fatigue decreases the amount of overload or weight you can use on your remaining sets and is another reason forced reps should be avoided.

I used forced reps for long time and only when I started with this insane gains muscle building program I was able to see huge difference in results. If you cross over your positive failure point you are just making the show out of your extra reps. I started advancing much faster when I changed this habit. You can use a bit of help but idea is to keep 100% of the overload on the intended muscle group for the entire set.

Some of you may already train like this but I see many people depend on your partners more than they realize. Taking "a little" help on the last rep is OK but you need to be careful you don't let "a little" help gradually evolve into more help then you really want.

Sasha James

You can build up Massive and Strong Body Fast, without risking your health. Feel free to download Free e-Book & Video's. Sasha's profound experience and personal example are sure way to your fast muscle building success.

Rate this Article: 0 / 5 stars - 0 vote(s)
Print Email Re-Publish

Add new Comment



Captcha
0
1. Atom S (00:25, 30.11.2008)
The only standpoint that i have to go on regarding the credibility of this article is within the context of the article itself. Thus, without references, or other professional resources, I am forced to make a prediction as to the \\\'professional-ism\\\' of the author of this article. Consequently, an article posted by someone who has, A) not learned proper grammar or B) was unsuccessful at learning proper grammar, is PROBABLY not intelligent enough to post accurate remarks regarding the biochemical/physiological processes of muscle contractions and gaining. Hence, this joker is not only concentrated on common sense as the thesis for his article, but is relatively inefficient at provided advice that will impact muscle gains significantly (and no, going from forced reps to straight sets will not make a drastic impact on muscle gains provided that the rest of your workout and nutritional necessities are in balance.) To prevent a long story from becoming a longer one on the basis of a dignified harassment on the stupidity of this article, it is concluded that this individual is either foreign or is an idiot.

  • Latest Muscle Building Articles
  • More from Sasha James

Three Muscle Building & Fat Burning Tips You Should Know

By: Robert Woods | 07/12/2009
Chew your protein or meal replacement shakes. Say what? Chew your shakes? I know it sounds crazy but there’s a very good reason that I recommend you do this and it will definitely help you in your muscle building and fat burning endeavors.

Build Muscle Faster by Drinking More Water

By: Robert Woods | 07/12/2009
Drinking a lot of water will, indeed, make you healthier. And when you are healthy you recover and grow faster. Not to mention that if you are sick you can't train. And if you can’t train you can’t build muscle.

Learn The Best Ways to Build Bigger Arms

By: Robert Woods | 07/12/2009
First of all, if you are a beginner your arms will grow with no direct arm work whatsoever. You just need to focus on the basics like presses, rows, squats and deadlifts.

Lose Weight and Gain Muscle

By: Georgina Thomas | 07/12/2009
Losing fat and gaining muscle involves 2 workout plans at a time which are dieting and performing exercises. This simply means that you would do dieting in addition to doing some exercises, the diet will be able to burn the fat in you while the exercise gains the muscle you want. I will talk about dieting to lose weight and then continue with gaining muscle.

Muscle Gain Truth: Build Muscle- No Personal Trainer Necessary?

By: Georgina Thomas | 07/12/2009
This is a very common question that I get on a daily basis... "Do I actually need a personal trainer to build muscle and get in shape?" or "Can I do it on my own?" "Is it worth the money" Well... this question will be answered differently, depending on whom you ask... But I will give you the facts... then it's up to you to decide what is best for you.

Building the Athlete's Body

By: Georgina Thomas | 07/12/2009
So you have found the sport that is your passion! You started running and doing drills to increase your speed and endurance and that helped. You hit the weight room to develop the muscles that are necessary to help you perform your sport better and that helped also. But, you still need something more to take it to the next level. What are you missing? What else can you possibly do to take you to the top of your game? The answer is pilates.

Body Building Tips - Women's Pro Bodybuilding Tips

By: Georgina Thomas | 07/12/2009
I'm going to share with you some tips for women's pro bodybuilding. This should help you be better prepared for competitions and put on as much lean body mass as you physically can.

Diet For Faster Muscle Growth

By: Georgina Thomas | 07/12/2009
There's more to getting a muscular body than just spending a lot of time at the gym. To achieve lean muscles and a fit body it's a good idea to learn a bit about what you are putting into your body foodwise, as that determines whether you will have a healthy, beautiful body or not.

How I Came To The Fastest Build Muscle Tone Method

By: Sasha James | 30/05/2008 | Muscle Building
You are not inspired for gym today? Are you maybe getting tired of not seeing results from your workouts? Many people are facing this exact same problem while trying to build muscle tone, burn that extra fat and gain muscle. I had hard time to find fast, effective method to build muscle tone and gain muscle. Here is how I came to the solution.

Ultimate How To Gain Muscle Mass Program

By: Sasha James | 30/05/2008 | Muscle Building
There are so many programs on How to Gain Weight and Muscle Mass nowadays. It is confusing and frustrating for those who are searching for proved and high quality system. I lost time, energy and money before I got to the point. It took me a while but from that point I never stopped growing, increasing lifts and strength and I feel so good!

Best Fat Loss Products - (Red Wine?)

By: Sasha James | 25/05/2008 | Weight Loss
French people eat 3 to 5 times more butter and cheese compared to people in US and nearly 4 times more pork. However, despite this heavy diet, people there have one of the lowest levels of heart and cardiovascular disease on the planet. Why is that, what's their secret?

6 Steps To Fast Muscle Building

By: Sasha James | 22/05/2008 | Muscle Building
Getting to our goals fast and taking our physiques to "the next level", is desired thing of everyone training in the gym. It doesn't really matter if you are a beginner or advanced weight lifter...

How to Separate Gain Muscle Mass from Fat Burning and Achieve Both

By: Sasha James | 12/05/2008 | Muscle Building
Many of as want both goals but often we fail in our attempt how to gain muscle mass and fat burn in same time. There is a simple way to avoid failure and start getting best results....

How to Gain Muscle Mass Fast

By: Sasha James | 07/05/2008 | Muscle Building
I really want to look like someone who actually lifts weights. I want to gain muscle mass fast, I want to learn how to pack on an extra ten to twenty pounds of muscle mass before summer. Can you please help me out?

Speed Up Your Muscle Gains - Stop Forced Reps

By: Sasha James | 18/04/2008 | Muscle Building
Forced reps are very much practiced all around. We all want fast muscle growth but this habit is directly annihilating our workout results. Here is why and what to do instead.

Whey Protein - Gain Muscle Mass and Burn Body Fat

By: Sasha James | 15/04/2008 | Muscle Building
All around us we see different protein supplement advertisements. But, how to be choose the best ones....

Submit Your Articles Free: Signup
Article Categories




Use of this web site constitutes acceptance of the Terms Of Use and Privacy Policy | User published content is licensed under a Creative Commons License.
Copyright © 2005-2008 Free Articles by ArticlesBase.com, All rights reserved. (0.26, 6, w1)