The forced rep training rule is also called the forced rep training rule. It is a training method that uses just the right help from a partner to overcome the "sticking points" or difficult sections of the last one or two movements of each group, so that the movements can be completed with a "forced" nature. The law of forced repetitions is mainly reflected in subjective forcing and objective assistance. First, the exerciser has the subjective will to make the muscles reach an extraordinary stimulation response, and then there is a partner who can immediately remove the assistance at the sticking point of the movement. This rule should be used during the best period of physical and emotional conditions.


The number of exercise groups and the number of movements in bodybuilding training are somewhat flexible. Within a certain range, only by persisting in completing the last few groups or times of exercise can the energy supply to the muscles be fully improved and the muscles can grow stronger. Because the "motor units" involved in the work reach the maximum in the last few sets or exercises, which is similar to when completing the ultimate load exertion. However, during the exercise process, not all muscle fibers participating in the work are performed together. It may happen that some muscle fibers have not been fully exercised, and some muscle fibers have been exhausted, resulting in the phenomenon of "sticking points" in the movement. In order to completely stimulate the active muscle groups, it is necessary to replace the work of the exhausted muscle fibers with external force, overcome the "sticking point", and continue to exercise other muscle fibers. This kind of forcibly squeezed out lifting action can better mobilize muscle fibers, and even muscle fibers that are usually difficult to stimulate can participate in the work, thereby achieving a complete and thorough stimulation of the physiological and biochemical aspects of muscle tissue and achieving a recovery effect.

The "just right" assist in forced repetitions means that the partner's assist only works at the "sticking point" of the movement, providing the muscles with just enough strength to complete the trial lift, and withdrawing immediately after passing the "sticking point" without any permission. Follow until the movement is complete, even the last forced attempt is not allowed. For example, when bench pressing to train the pectoralis major muscles, after 6 normal presses, when you can no longer lift it halfway through the 7th press, it is "sticking", and this position is the "sticking point". At this time, a partner can Supplemented by the support of one or two fingers to help overcome the "sticking point", the trainer will still complete the trial lift independently.

The forced rep training rule applies to the last one or two attempts of a heavy weight training group, and should generally be carried out after 6 normal attempts. For this reason, the suitable weight-bearing range is 6-8RM. If it is heavy, it is dangerous, and if it is light, it is difficult to achieve the effect. This rule can be implemented in any section of the course plan, but it should not be used frequently, and the practice density should not be too high, otherwise it will easily lead to overtraining. The forced rep rule is generally used in the daily training sessions of advanced level exercisers.

After forced repetition training, the main exercise parts will feel solid, stiff and sore., it is necessary to actively use methods such as massage, relaxation and static stretching to eliminate them, and restore the elasticity and movement ability of the muscles as soon as possible to speed up the training effect. Forced rep training should be used in conjunction with each other because in addition to the "just right" boost, there is also protection.