Forced Reps
With this method, the muscle is trained through approx. 5 repetitions until it is completely exhausted with overcoming (concentric) work. This is followed by 2-3 repetitions with the help of a partner.
This partner helps to a degree that the movement can just about be carried out. The method of forced reps is one of the best known methods in bodybuilding and causes increased muscle growth through increased stress stimuli. The method of forced reps is based on the common muscle building training.
It is like a hypertrophy training (muscle building) the muscles are exhausted with about 5-6 repetitions. After these exhaustive repetitions, the athlete completes another two to four repetitions. Since these are not possible without help, a partner must provide support.
This help must be chosen in such a way that the movement is just about to be performed. The additional 2 to 4 repetitions should be performed extremely slowly. This requires a certain degree of sensitivity on the part of the helpers.
As the name forced (overcome) says, this is the concentric phase. The emphasis is on the overcoming phase. In order to achieve the desired muscle build-up in bodybuilding, a correct execution of movements is a prerequisite.
Depending on the performance level, between 4 and 6 sets can be completed per machine. Beginners are strongly advised against this type of exercise. The last repetitions are decisive for success.
After completing the repetitions, no repetition should be possible. The forced reps can also be performed with self-help for certain muscle groups. With the one-armed biceps curl, the support of the free arm can enable further movements.
Furthermore, the method of forced reps can be carried out to the extent that the subsequent movements are performed with lower weights. As soon as repetitions are no longer possible, lower weights should be chosen for subsequent reps. The aim of this method is to put additional strain on the already tired muscle by further repetitions in order to increase the training stimulus.
It is trained in the range of the supra-threshold strong to strong stimuli, and the muscle is thereby excessively stressed compared to the normal hypertrophy method. The result is an increased muscle cross sectional enlargement. Since the movement is performed in isolation and in a controlled manner, risks are almost impossible with this method. The only risk of muscle overloading is for athletes who are inexperienced in training.
Negative Reps
With approx. 5 repetitions strain the muscle until it is completely exhausted. If no more repetitions are possible, the muscle is further stressed by slow, yielding (eccentric) work to the starting position through 2-3 repetitions.
The training partner takes over the part of the overcoming (concentric) work. The method of negative reps causes an increased muscle growth due to the eccentric working of the muscles. There are three possibilities to strain the muscles during strength training.
The overcoming work, where an athlete lifts the weight against gravity, the static work, where the weight remains in a fixed position, and the yielding work, where the weight corresponds to the direction of action of gravity. In trained athletes, the eccentric maximum force is approximately 5% greater than the static maximum force, and 10-15% greater than the concentric maximum force. The strain on the muscles is thus increased and the training stimulus is increased when working eccentrically.
Following the method of forced reps, negative reps are based on a yielding method of working the muscles. 5 – 6 repetitions with concentric work until complete exhaustion, followed by 2 – 4 yielding repetitions. A partner helps with the concentric movement back to the starting position.
Since the load is particularly high with this method, it is a standard method in bodybuilding. Between 4 and 8 sets are completed per unit. As with the method of forced reps, each set consists of 5-6 concentric repetitions until maximum exhaustion is reached.
This is followed by 2 to 4 eccentric repetitions, with the emphasis on slowly bringing the weight down. The speed of movement is slow due to the heavy weight. In exercises that are performed on one side (bicep curl or leg press), the concentric phases can be done with both arms/legs and the eccentric phases isolated with one arm/leg.
For chin-ups, the starting position can be achieved by pressing the body into the starting position with the legs. The aim of this method of negative reps is to achieve an approximate maximum use of muscle power. By using eccentric contraction forms, the musculature is put under increased strain in comparison to the forced reps.
This results in increased muscle growth. Since the negative reps method works with higher loads compared to the forced reps, the risk of overloading the muscles is correspondingly higher. Please note: Bodybuilding is one of the safest sports when performed correctly.
However, bodybuilding gets into disrepute again and again, because in this sport often harmful substances are used. This training method was developed by Mike Mentzer. According to the motto no success without pain (no pain, no gain) the muscle is strained with this method up to the approximate muscle failure.
The muscle is loaded with 5-6 repetitions until it is completely exhausted. This is followed by 2-3 concentric repetitions with partner help and then another 2-3 slow yielding (eccentric) repetitions with partner help. This method is a combination of forced reps and negative reps. You can find detailed information on this topic under heavy duty training With this method the partial reps muscle is also loaded with approx.
5 repetitions until it is completely exhausted. Afterwards, 3 repetitions are performed again. However, the movement is not carried out to the full extent.
For example, the barbell bar is only returned to half of its original position when bench pressing. Detailed information on this topic can be found under partial reps In the pre exhaustion principle method, exercises are chosen in which two muscle groups are involved in the movement. (Example neck pressing: shoulder muscle and triceps brachii.)
By doing an isolation exercise (e.g. butterfly) before the actual exercise (bench press), the main muscle (in our case the shoulder muscle) is pre-fatigued. It is important that there is no break between the isolation exercise and the actual exercise. Detailed information on this topic can be found under pre exhaustion principle This method of cheating (cheating) involves a deviation in the correct execution of the movement.
Through approx. 5 repetitions the muscle is maximally stressed to exhaustion. Afterwards 3 repetitions follow, which can no longer be executed correctly due to fatigue.
Example: During bicep curl the upper body is slightly bent backwards, during bench press by lifting the buttocks. You can find detailed information on this topic under cheatings In this method, two exercises are performed immediately after each other. Either the same muscle can be loaded (Agonist Super Series) or two different muscles (Antagonist Super Series).
The supersets can be extended to Tri Sets and Giant Sets. Here three, four or five exercises are performed immediately after each other. Detailed information on this topic can be found under supersets This method of descending sets is one of the most intensive methods in bodybuilding.
It starts with 2 warm up sets with 50%. This is followed by 4 directly consecutive series of 5 repetitions each until maximum exhaustion. A partner reduces the weight.
It is important that after the 5th repetition no more is possible. Detailed information on this topic can be found under descending sets This method tries to train a muscle in a targeted and isolated way. Especially in the definition phase this method is used.
It is less the heavy weight, but rather the correct execution of the movement in the foreground. This method is rarely integrated into the training plan alone. It usually takes place at the beginning or end of a training session.
You can find detailed information on this topic under isolation principle beginners usually train all muscle groups in one day per training unit. With the split system, on the other hand, the concentration is on only a certain number of muscles per training unit. This method has the advantage that several exercises can be completed for one muscle and longer regeneration phases for the muscle can be realized.
