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Training Systems
Training Systems

Forced Repetition System

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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forced-repsspotterpower-lifterslocal-muscle-enduranceexhaustionfleck-kraemerendurance

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DefinitionA short reference note, not a full lesson.
Definition

After a set to exhaustion, training partners assist just enough to force out 3–4 extra reps, forcing the partially fatigued muscle to keep producing force.

Detail

Forced repetitions are an extension of the exhaustion set system, and are employed by many power lifters. After a set to exhaustion has been performed, training partners assist the trainee by lifting the resistance just enough to allow the trainee to force out 3 to 4 additional repetitions. This system can be easily performed with most exercises after a set of exhaustion has been performed.

Forced repetitions are appropriate when the goal of a program is to increase local muscle endurance; this system forces the muscle to continue to produce force when it is partially fatigued. This system must be used carefully because it can easily cause muscular soreness (Fleck & Kraemer, 1997).

Key facts

  • An extension of the exhaustion set system; used by many power lifters.
  • After failure, partners assist for 3–4 additional reps.
  • Goal: increase local muscle endurance (force production while partially fatigued).
  • Caution: easily causes muscular soreness.

Connections

Sources

Historical reference · reference manual (page cited)
p.72
Cited authorities in source: Fleck & Kraemer (1997).

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Atlas Connections

Maximal Muscular Contraction (Overloading the Muscle)
"Overloading" a muscle means making it work against a resistance it isn't used to. Hard sets that stop about 2–3 reps short of failure do that as well as sets taken to failure.
Muscle Soreness — Acute vs. DOMS
Soreness comes in two forms: acute discomfort during or right after exercise, and delayed-onset muscle soreness (DOMS), which builds over the next day or two and usually peaks 48–72 hours after unfamiliar or eccentric-heavy exercise.
Repetition
One complete movement of an exercise, from the start position through the full motion and back, made up of a concentric, mid-range, and eccentric phase.
Exhaustion Set System
Taking sets to exhaustion (failure); current evidence finds stopping 1–3 reps short gives about the same muscle growth, and failure adds no strength benefit while adding fatigue.