How Forced Reps Can Cause Muscle Loss

In this QUAH Sal, Adam, & Justin answer the question “ What are your thoughts on forced reps with the help of a training partner? Do you guys think this is a good idea or could it be to taxing on the Central Nervous System (CNS)?"

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“How Forced Reps Can Cause Muscle Loss"
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[kenh]

I’m a newbie (actually, I was a serious lifter 25 years ago). It feels like every rep is a forced rep. Girls and boys, keep yourself healthy as you age.

[TheSupart]

At this point my whole life is a lie😭😭😭

[alexbromley]

I needed to hear this. I’ve got to put my ego away and train for results. Not max numbers for the set.

[claybutler]

I can't help but go to failure every set. It's in my nature. But I never break form and I do higher reps (8 to 20 range) and lower volume (2-3 sets per body part max) to balance out going to failure. It's working so far and I'm 55 years old and resistance training is actually a supplement to my surfing. Put on 10 lb of muscle in the last 3 years. Which at my age, and already being well trained, is quite a lot.

[AB-hccg]

Doesn’t research show that mechanical tension is the best way to gain strength and size?

[Jerseyfestfair]

Most experienced and knowledgeable bodybuilders know that what they are saying here is wrong. For any newbies that are believing this, please do more research by looking at what other experts have to say. Yes, there are exceptions to every general rule, but if your goal is muscle building, coming close to failure or to failure (and in some cases forced reps) is generally often an excellent way to achieve maximum hypertrophy for most people. Of course, when you do it, how often, and who should and shouldn't will vary and depend on different factors.

And while we are at it, please do not believe that cardio exercise is bad for losing weight. Crazy !! And please be skeptical about what they are recommending for the amount of times per week to work a body part and number of sets to get maximum hypertrophy. Remember that most very knowledgeable and credible experts that are up to date with the latest widely accepted data do not agree with a number of views these guys have. Look up videos from other experts before you believe what they are suggesting.

[SchuyFit]

It makes sense! Your recovery has to be pretty freakin' dialed in for that stuff to work. Most people don't just have that ability.

[explorerOfToday]

But Greg Doucette says going to failure is good for muscle growth

[chicagomike]

I don't do forced - I just throw in some drops sets on last last set sometimes. I'm older so I just find it keeps me clear of injuries.

[aMen.]

Disagree here a little bit, training to failure under the right circumstances is great, in my experience. Besides that studies showed doing forced reps increase testosterone! And that's extremely important as an natural.

[SUPERHUMANNATIONCOACHING]

Why does my man sound like Rosenberg from HOT97? Love the podcast guys!!

[voxpopuli]

Maybe a stupid question.

I understand we are talking about forced reps here. But does this same logic apply to all or most of the training past failure principles?

[hussainnabi]

These guys are correct unless on tons of gear which olympions like dorian ect on tons of gear steroids growth insulin ect catabolism doesn't exist in guys on tons of drugs but does exist with average guys not on gear

[sammybuckets]

What about forced reps on accessory lifts like curls? I started cheating single arm preacher curls with the dumbbell by using my other arm to help get the weight up squeezing at the top and controlling the negative down slowly. I can recover from it quickly and I only do it on my last set.

[Justin-jzmv]

Just started your MAPS Aesthetic program and some of the rep ranges for compound lifts are 3-6 so I've been doing around 4-5 and last rep is to failure, would u recommend I just do 3 and leave some in the tank

[HaZeyTheViking]

I do weighted chin ups and weighted dips, and I always go to the last rep or maybe 1 shy of failure on every set.
Is that too much? I can do do close to the same amount of reps after a 2 minute rest in my next set. Not too sore and I can usually progress in weight the next workout.

[xaviersoto]

If you're a newbie, forced reps is not for you. If you been working out for a couple years, it is a benefit.

[ryanhalien]

I think something that’s far superior to forced reps is pushing past what would have normally been your failure point by stopping before failure, pausing briefly, 10-15 seconds maximum and then pushing for more reps, good reps, even just 1-2 more, utilizing 2-3 rest pauses where you get just 1-2 more good reps you can get volume and intensity you would never get from a set to failure. You can even personalize it further by using a more difficult rep style to begin with and as you go through your rest pauses use easier rep styles to help you get more reps out with good form. I find that helps me get more intensity from my workouts without ever truly reaching the type of failure where form breaks down but still pushing past what my failure point would have been had I just done a single standard set to failure.

[MBesh]

Forced Reps are dangerous on Tendons, Joints, and Ligaments.

NEVER USE more than once a month on one exercise.

[SiLoMixMaster]

Mike Mentzer and Dorian Yates would strongly disagree with this video lol