|
2003/11/03, 05:52 PM
This from http://www.exrx.net/WeightTraining/Tidbits.html :
Forced Repetitions
For mere mortals, it is easy to overtrain with forced repetitions and other similar advanced training methods. 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 body adapts to small progressive increases of intensity and duration. The intensity put fourth on forced reps are difficult to regulate in a progressive fashion and may consequently hamper long term progress. Long term progress comes from coaxing progress rather than forcing progress.
It is theorized that over use of forced repetitions on very heavy weight may teach the muscles to prematurely fail. Strength training involves a neurological adaptation (motor development, contraction efficiency), as well as a morphological adaptation. Repeated use of forced repetitions on 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. Furthermore, this golgi tendon organ reflex is thought to be activated during PNF stretches. See Tony Shield's rebuttal.
It seems abstinence from forced repetitions may increase the potential for the exerciser to complete the very difficult last repetition. In the '80s 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.
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 mesocycle.
--------------
--There are no versions of the truth.--
Jeff Goldblum, Jurassic Park II
|
|
|
|
2003/11/03, 07:03 PM
I thouroughly believe this. I just stated this exact thing to another member on another post. Use forced reps sparingly. They are a good shocking method, but not something you want to do all the time.
--------------
Great people never want it easier, they just want to be better!
Ron
|
|
2003/11/03, 11:12 PM
haha I'm going to sound pretty dumb for asking this, but will someone explain what a forced rep is? and what you aren't supposed to do?
--------------
You must show no mercy-nor have any belief whatsoever in how others judge you-for your greatness will silence them all
|
|
2003/11/04, 09:53 AM
It's one of the shocking techniques and is done when you are trying to lift more weight than you can lift by yourself. You need a training partner to help you get the weights up.
|
|
2003/11/04, 11:08 PM
thank you :D
--------------
You must show no mercy-nor have any belief whatsoever in how others judge you-for your greatness will silence them all
|
|
2003/11/20, 11:41 PM
Wow, i do forced reps all the time! Almost weekly! I always make gains though, especially when using them for my back and chest. In fact, I love them because I always feel fatigued, like I had a great workout afterwords. I would suggest them for anybody!
|
