How to Use Forced Reps Safely in a Hypertrophy Routine
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My training partner and I have started using forced reps on our heavy bench press and overhead press sets. It feels great to push past the sticking point, but I am starting to feel some nagging pain in my shoulders and elbows.
I want to know how to use forced reps safely without overtraining or causing an injury. We usually do them on the last set of every exercise, but maybe that is too much for a hypertrophy routine. I am not trying to be a powerlifter, I just want the size.
Is there a specific frequency you guys recommend for this? I have heard some people say you should only use them for isolation moves like curls or extensions rather than big compounds. What is your take on the safety versus the reward for muscle growth?