Forced Repetitions
 Forced
repetitions are assisted movement by a training partner, or spotter.
They are typically perform with heavy weight or near the end
of a set at the onset of failure.
Like other similar advanced-training methods, forced repetitions
may lead to overtraining
if over used or implemented for an extended period of time. Forced
repetitions may bring about short-term progress, but more sustained
progress can be achieved with small, systematic increases of
repetitions and resistance (i.e. increase weight 5-10% when 12
reps have been achieved). Our bodies general adapt well to small
progressive increases of intensity and duration. The intensity
put fourth on forced reps is difficult to regulate in a progressive
fashion and may, consequently, hamper long-term progress. Long-term
progress comes from coaxing progress with subtle intervals of
varied incremental overload rather than attempting to forcing
progress. More experienced trainees often utilize more Greater
intensity can be expended on exercises in the beginning of workout
when the body is not as sustainable techniques such as periodization,
light/heavy workouts, and periodic
exercise changes to break sticking points. See adaptation
criteria.
You will not see top level powerlifters and Olympic Weightlifters
performing forced reps. In fact, high level strength and power
athletes attempt to avoid training to failure. However many people
in the gyms still continue to use this technique despite more
effective protocols for long term progress.
In the 80's, Dr. Franco Columbo wrote an article condemning
the use of forced reps. Franco Columbo, former Mr. Olympia, was
once considered the world's strongest bodybuilder. In the article,
he suggested overuse of forced repetitions with very heavy weight
may essentially teach the muscles to prematurely fail. Strength
training involves a neurological adaptation (motor development,
contraction efficiency), as well as a morphological adaptation
(muscle growth). Repeated use of forced repetitions with very
heavy weight has been thought to prematurely activate the Golgi tendon organ.
It has been proposed that activation of the Golgi tendon organ
inhibits muscular contraction to protect the muscle from perceived
injury. See Tony Shield's rebuttal.
Prolonged abstinence from forced repetitions appears to increase
the potential for the exerciser to complete the very difficult
last repetition, possibly in effect reteaching the body to succeed
rather than fail during the final challenging rep. If forced
reps are to be performed, it is suggested to reserve their use
to only once a month before changing
exercises, or at the end of a meso-cycle.
Also see Asking
for a Spot and Cheating.
Negatives
The exerciser slowly lowers a very heavy resistance through
the eccentric
phase of and exercise. Although, not considered a negative,
a training partner assists the exerciser through the concentric
phase of an exercise (See Forced
Reps above) so the exerciser can complete additional negatives.
The exerciser can lower (requiring eccentric contraction) approximately
20% greater load than they would be able to lift (requiring concentric
contraction). Negatives are commonly used with submaximal repetitions
near the end of a set after exhaustion and immediately following
forced repetitions.
Cheating
 Generally,
attention to strict biomechanical form is highly recommended
when performing exercises. This is particularly true when a trainee,
not familiar with a new movement, is learning proper technique
(see Skill Acquisition and
Proficiency). Cheating involves compromised form implementing
unintended momentum, altered alignment,
or angle of pull
in effort at specific points of the exercise in effort to complete
repetitions.
Cheating may increase the risk of injury since it exposes
the bodily structures to forces to which they are not accustomed.
Interestingly, someone who consistently performs an exercise
in a manner that would be considered cheating (yet abiding by
the 4 Adaptation
Criteria), theoretically would have less risk of injury compared
to someone who cheated in the same manner, but inconsistently.
So it is the inconsistent nature of cheating, or lack of adaptation,
that presents a much greater risk than the actual movement and
resulting bodily forces. Also see Specific
Adaptation and Dangerous
Exercises.
Trainees may choose to employee slight cheating techniques
for the last repetition or two of a set. It has been suggested
that very advanced trainees use cheating to increase training
intensity, where as most other trainees use cheating as a means
to decrease training intensity. Cheating should be considered
an advanced training technique with inherent risks. Other safer
and possibly more effective training techniques should be considered.
Isometric Training
Isometric exercise involves contraction against an immovable
resistance. Strength is increased at the specific angle of exertion
with up to 20% overflow surrounding joint angles. At other joint
angles, there is no corresponding increase in strength. The use
of isometric exercises is widely practiced in injury rehabilitation
or reconditioning. Isometric training is typically implemented
when full range of motion exercises may otherwise exacerbate
a condition or ailment if introduced too early in the rahab process.
Isometrics are also used by powerlifters to break sticking points,
a specific angle in the range of motion at which smooth movement
is difficult because of insufficient strength. They may use an
isometric contraction against an immovable resistance to increase
strength at this sticking point so that a smooth, coordinated
lift can ultimately be performed through a full range of motion.
Also see Isometric
Contraction.
Super Slow
Super slow training involves performing repetitions in a very
slow controlled manner. This longer tension times enhance continuous
tension muscular endurance. Studies that demonstrated enhanced
muscle mass gains have been criticized for faulty methodology
(Fleck and Kramer, 2004). Like other training techniques, altering
training speed may re-stimulate progress by introducing variation
if training goals are closed to this type of sustained muscular
endurance in those particular muscle group exercises by this
means (See Variation
Deviation). Performing exercises slowly can impair
power development. This technique may be useful for individuals
susceptible to an injury (i.e.: osteoporosis, past injury) and
cleared to exercise by a physician.
Prioritization
 Prioritization
involves emphasizing the development, strength, power, or other
specific fitness component
of a particular muscle group or movement. Prioritizing may be
implemented in effort overcome a weakness or just to emphasis
a particular movement/motor skill to reach a specific goal. Prioritization
techniques may include:
- Programming exercise(s) that emphasize the desired muscle
group or movement/motor skill closer to the beginning of the
workout
- Greater intensity can be expended on exercises in the beginning
of workout when the body is not as fatigued
- Programming exercise(s) that emphasize the desired muscle
group or movement/motor skill on first workout after rest day.
- Greater intensity can be expended on a workout that follows
a rest day.
- Performing additional exercise(s) for the target muscle group
or movement/motor skill.
- Implementing other advanced techniques to the exercise(s)
that involve the specific muscle group or movement/motor skill
Intermediate to advanced trainees may implement prioritization
techniques. Beginners should wait until they have developed a
base level of fitness and have learned which muscle groups or
movement/motor skills have not responded as favorably to a balanced
training program.
Periodization
Periodization is the practice of varying training stimuli
to enhance long-term fitness and performance gains. For advanced
trainees, periodization is more effective than training at a
fixed intensity and duration (Bompa 1990). See Periodization
Examples. In contrast beginners appear to achieve greater
progress with a program with a simple linear progressive resistance
program (Hoffman 2003). Also see Variation.
Traditional periodization programs varied intensity and volumes
between mesocycles. More modern periodization programs implement
variations between microcycles (daily undulating periodized programs)
as well, and appear to be more effective (Rhea 2002).
Light Heavy Training
Light/heavy training incorporates variation of alternating
workout intensities, or workloads. See Light/Heavy
Weight Training and Low
Volume Light Heavy Workout Template. Intermediate to advanced
trainees appear to make greater progress on light/heavy workouts
as compared to workouts with a single repetition range. One study
found older adults who performed light/heavy workouts experienced
less discomfort between workouts and achieved similar training
result than those older adults who did not perform light/heavy
workouts (Hunter 2001).
Overreaching and Tapering
See Physical
Overtraining and Fitness
Tidbits pages.
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