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You can only build muscle tissue if you can generate progressively stronger
muscular contractions, so this calls for an emphasis on finding ways to
increase exercise intensity. This should not be confused with exercise duration
as maximum training intensity will actually shorten the time needed to achieve
maximal muscular growth.
In an earlier article I outlined the ways in which you can intensify your
training. Here we'll focus on the role that forced repetitions have to play in
intensifying the training effect.
When you reach the point of muscular failure it is impossible to manage one more
complete repetition of any exercise, at least not without losing form or
correct technique. There is, however, one way in which you can increase the
intensity even further and that is by completing one or more forced repetitions
with the help of an experienced training partner.
The best way to achieve this is by keeping the same weights on the bar and have
your training partner do no more than is necessary to allow you to complete up
the three extra repetitions with good lifting form.
Beginning bodybuilders should avoid forced reps until they have learned good
lifting techniques and have prepared their muscles for the stresses involved in
this particular approach. Intermediate lifters should consider adding forced
reps to one exercise in the pre-exhaust sequence. Advanced bodybuilders can
utilize forced reps based on their own needs and judgement.
Richard
Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes at all
levels of bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.
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