While performing your "work set" , that is the set after your warm up set and is usually your max lift of the particular exercise, have some "spot" you. If you're doing the bench press for instance, perform your reps until you hit muscular failure. The spotter will then grab the bar and allow you to lower the bar on your own but then assist with the lifting phase. The assist should only be enough to keep the bar moving and not do the bulk of the work. Perform no more than one or two extra reps with the assist of the spotter. By forcing the extra rep or two, your muscular and nervous system will be stimulated beyond where you would have if you stopped the set without the forced reps. The systems of the body will adapt to the extra stress placed on them and become stronger and increase hypertrophy. This can be done with just about any exercise with the assistance of a spotter to assist the forced reps. By having the spotter assist with the forced reps, there should be no need for cheating and compromising your form.
A few Pointers...
- Don’t be that guy who does forced reps on every set! Nothing is worse than having a guy approach you and ask for a spot, he loads a ridiculous amount of weight on the bar leaving the spotter blowing out his back trying to lift it off your chest etc.
- Forced reps are strenuous and place a lot of stress on the tendons, ligaments and skeletal system. They should be used sparingly and always allow plenty of time for recovery... DON'T DO FORCED REPS ON EVERY SET!
- Make sure you find someone to spot you who knows how to do so properly and has the strength to assist with the lift. I've been spotted by people who pull on one side of the bar more than the other, have dropped it or lifted too much of the weight defeating the purpose of the Forced Reps.
- Do not sacrifice form! That's the reason you use a spotter to assist with the lifting of the weight while maintaining proper form.
- Finally focus on the negative or lowering of the weight on your own. When you hit the bottom of the range of motion of the rep under control, explode the weight back up with a forceful muscular contraction with the assistance of the spotter.
Next time you are trying to increase your weight or reps on a particular exercise try the Forced Rep principle. It will add a new intensity to your workout and allow you to achieve yet another personal best!