Forced Reps fpr muscle growth

[archive_FitnessChick]

Something to try at the gym if you dont already...


Many BBs do not understand that forced reps are a muscle fiber recruitment technique....Once you hit positive failure, adding forced reps forces more muscle fibers into work.....

For example, if you did 8 reps on leg extension using the power of 100 muscle fibers, and a 9th rep would require the power of 120 fibers, but you only had enough power available to make 110 work, you would fail on that rep....that would mean 20 fibers are left unstimulated-forced reps allow you to stimulate many of those 20 reps...


How to do forced reps correctly....

1.Get an attentive partner-someone who pays a lot of attention to your sets---someone who sees as you are drawing close to failure...
2.When they see you are going to stick on a rep, they should apply enough pressure before you actually hit your sticking point to keep a fluid motion---they should not sit there & let each rep pause draw out over 3-4 seconds-this will overstress your nervous system & limit the amount of muscle fibers you can recruit when you are near exhaustion....rule of thumb is 2 seconds up, 2 seconds down....again, try to keep the motion fluid, avoiding any pauses in the motion.


Learn & grow!! FC

[Daeo]

Damn I love it when a woman knows how to train. I see way too many girls with 10lb dumbells in the hands at my gym. Except for my girlfriend there's really no other girl that trains hard in my gym. It's a shame...

Thats the best and only way to really grow! Train heavy and past failure having someone help you through the set. NO pain NO gain A lot of those chicks with the 10lbs weights probably have no idea how to train properly or have the desire to!

"Big is Better"