Forced Repetition System
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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
- exhaustion-set — forced reps are an extension of this system.
- muscle-soreness — this system readily causes soreness.
- repetition — adds 3–4 assisted reps past failure.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.