Forced Reps

FierceFrets · 07-12-2005, 03:57 PM

Read something very interesting on that ExRx site people have been going on about. The site is very good and some of the knowledge is very useful, check it out.

Quote from http://www.exrx.net/WeightTraining/Tips.html

-----------------------------------------------------------------------

Forced Repetitions
Forced repetitions and other similar advanced training methods are likely to lead to overtrain particularly if continued for an extended period of time. Forced repetitions may bring about short term progress but more sustained progress can be achieved with small systematic increases of repetitions and resistance (i.e. increase weight 5-10% when 12 reps have been achieved). Our body adapts to small progressive increases of intensity and duration. The intensity put fourth on forced reps are difficult to regulate in a progressive fashion and may consequently hamper long term progress. Long term progress comes from coaxing progress rather than forcing progress. See adaptation criteria.

It is theorized that over use of forced repetitions on very heavy weight may essentially teach the muscles to prematurely fail. Strength training involves a neurological adaptation (motor development, contraction efficiency), as well as a morphological adaptation. Repeated use of forced repetitions on very heavy weight has been thought to prematurely activate the golgi tendon organ. It has been proposed that activation of the golgi tendon organ inhibits muscular contraction to protect the muscle from perceived injury. Furthermore, this golgi tendon organ reflex is thought to be activated during PNF stretches. See Tony Shield's rebuttal.

In the '80s Dr. Franco Columbo wrote an article condemning the use of forced reps. Franco Columbo, former Mr. Olympia, was once considered the world's strongest bodybuilder.

It seems abstinence from forced repetitions may increase the potential for the exerciser to complete the very difficult last repetition. If forced reps are to be performed, it is suggested to reserve their use to only once a month before changing exercises, or at the end of a mesocycle.

--------------------------------------------------

Hmmm... I think this makes some sense. What do you think?

:twisted: Fierce

splinter · 07-12-2005, 11:26 PM

Trying to say forced reps = short term gains but not in the long term...

then it just went all scientific and started making references to books or theories or something..

Stu21Ldn · 08-12-2005, 12:58 AM

forced reps are good once in a while but i wouldnt do them regularly

FierceFrets · 08-12-2005, 11:19 AM

ahh, too complicated for ya splint?

My mum used to say, if youve got nothin nice to say, say nothin...

:twisted: Fierce

splinter · 08-12-2005, 12:00 PM

And the relevance being!

Follow your own advice...

FierceFrets · 09-12-2005, 09:17 AM

Quote:

Originally Posted by splinter

Trying to say forced reps = short term gains but not in the long term...

then it just went all scientific and started making references to books or theories or something..

This is quite patronising.

Please dont **** up another thread of mine.

:twisted: Fierce

Young Gun · 09-12-2005, 02:22 PM

Fierec buddy think you may have taken that the wrong way. Or I may be missing a joke between you 2 or something. I think Splint was saying he understood it intially but then couldn't understand the science taking the piss outta himself in a jokey way. Sorry for hijacking your thread we just don't need any more rows on MC.

Forced reps are taxing. I Do them once in a while but certainly not on a regular basis anymore, used to do a lot.

FierceFrets · 09-12-2005, 04:11 PM

Young gun, thanks for your opinion fella

. If you read the hypnosis thread you'll see why I'm quick to jump.

First the whole hypnosis thing. When I havent got anything constructive to say on a subject on this board, I just dont post. I dont try to give people the hump if you know what I mean. I wanted to know if anyone had REAL experience with it and some people posted with good info/questions

. but then got quite a heavey post about how id been conned and i 'couldent control myself'. I mean come on... would you let insults slide?

And of course it ended with the thread being locked, so I didnt get all the responses i could have.

And now I found some useful infomation about forced reps which taught me something, took the time to post it in here (didnt have to, I'd already learned what I needed), just to get another sarcy post.

I dont like it, and much as I dont want ill feeling on the board, I wont be spoken to like that. I dont even enjoy typing the replies.

So Splinter, I ask you directly- Can we get on?

:twisted: Fierce

Nick500 · 09-12-2005, 07:01 PM

i'm not sure what all the fuss is about...

i'm sure splinter meant no offence

lets keep the subject on topic as you suggest eh fiercefrets

Nick

Young Gun · 10-12-2005, 02:47 PM

Yeah Fierce I hadn't read that thread and I think I let people criticze me and take it all the time. LOL See how polite I was to TJ.

And fair enough from what I gather Iv'e always found you quite an easy guy to get on with Splint did you mean any offence?

07-12-2005, 03:57 PM	#1 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	Forced Reps Read something very interesting on that ExRx site people have been going on about. The site is very good and some of the knowledge is very useful, check it out. Quote from http://www.exrx.net/WeightTraining/Tips.html ----------------------------------------------------------------------- Forced Repetitions Forced repetitions and other similar advanced training methods are likely to lead to overtrain particularly if continued for an extended period of time. Forced repetitions may bring about short term progress but more sustained progress can be achieved with small systematic increases of repetitions and resistance (i.e. increase weight 5-10% when 12 reps have been achieved). Our body adapts to small progressive increases of intensity and duration. The intensity put fourth on forced reps are difficult to regulate in a progressive fashion and may consequently hamper long term progress. Long term progress comes from coaxing progress rather than forcing progress. See adaptation criteria. It is theorized that over use of forced repetitions on very heavy weight may essentially teach the muscles to prematurely fail. Strength training involves a neurological adaptation (motor development, contraction efficiency), as well as a morphological adaptation. Repeated use of forced repetitions on very heavy weight has been thought to prematurely activate the golgi tendon organ. It has been proposed that activation of the golgi tendon organ inhibits muscular contraction to protect the muscle from perceived injury. Furthermore, this golgi tendon organ reflex is thought to be activated during PNF stretches. See Tony Shield's rebuttal. In the '80s Dr. Franco Columbo wrote an article condemning the use of forced reps. Franco Columbo, former Mr. Olympia, was once considered the world's strongest bodybuilder. It seems abstinence from forced repetitions may increase the potential for the exerciser to complete the very difficult last repetition. If forced reps are to be performed, it is suggested to reserve their use to only once a month before changing exercises, or at the end of a mesocycle. -------------------------------------------------- Hmmm... I think this makes some sense. What do you think? :twisted: Fierce

09-12-2005, 07:01 PM	#9 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	i'm not sure what all the fuss is about... i'm sure splinter meant no offence lets keep the subject on topic as you suggest eh fiercefrets Nick ______________________ - Obsession is what lazy people call dedication -

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07-12-2005, 11:26 PM	#2 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,058 Rep Power:	Trying to say forced reps = short term gains but not in the long term... then it just went all scientific and started making references to books or theories or something..

08-12-2005, 12:58 AM	#3 (permalink)
Stu21Ldn Join Date: Mar 2005 Posts: 721 Rep Power:	forced reps are good once in a while but i wouldnt do them regularly

08-12-2005, 11:19 AM	#4 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	ahh, too complicated for ya splint? My mum used to say, if youve got nothin nice to say, say nothin... :twisted: Fierce

08-12-2005, 12:00 PM	#5 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,058 Rep Power:	And the relevance being! Follow your own advice...

09-12-2005, 02:22 PM	#7 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Fierec buddy think you may have taken that the wrong way. Or I may be missing a joke between you 2 or something. I think Splint was saying he understood it intially but then couldn't understand the science taking the piss outta himself in a jokey way. Sorry for hijacking your thread we just don't need any more rows on MC. Forced reps are taxing. I Do them once in a while but certainly not on a regular basis anymore, used to do a lot.

09-12-2005, 04:11 PM	#8 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	Young gun, thanks for your opinion fella . If you read the hypnosis thread you'll see why I'm quick to jump. First the whole hypnosis thing. When I havent got anything constructive to say on a subject on this board, I just dont post. I dont try to give people the hump if you know what I mean. I wanted to know if anyone had REAL experience with it and some people posted with good info/questions . but then got quite a heavey post about how id been conned and i 'couldent control myself'. I mean come on... would you let insults slide? And of course it ended with the thread being locked, so I didnt get all the responses i could have. And now I found some useful infomation about forced reps which taught me something, took the time to post it in here (didnt have to, I'd already learned what I needed), just to get another sarcy post. I dont like it, and much as I dont want ill feeling on the board, I wont be spoken to like that. I dont even enjoy typing the replies. So Splinter, I ask you directly- Can we get on? :twisted: Fierce

10-12-2005, 02:47 PM	#10 (permalink)
Young Gun Illuminati Join Date: Apr 2005 Posts: 1,539 Rep Power:	Yeah Fierce I hadn't read that thread and I think I let people criticze me and take it all the time. LOL See how polite I was to TJ. And fair enough from what I gather Iv'e always found you quite an easy guy to get on with Splint did you mean any offence?