Increase Your Training Intensity - Forced Repetitions
by Rick
Mitchell
zone3
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.
ABOUT THE AUTHOR
Rick 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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