What are Forced Reps and Negative Reps?

Answer:
Forced reps and negatives are techniques

used to extend a working set beyond the point of failure. Advanced techniques like these are used to increase the level of intensity during a workout.

In order for either forced reps or negatives to be performed you must have a spotter. Your muscles are fatigued beyond their normal capacity during this and it can become unsafe.

Performance is pretty simple. Once you have reached the point of positive muscular failure, you will then have your training partner assist you in lifting the weight a few more times by carrying some of the force. For negatives your training partner needs to be pretty strong because they are going to do the lions share of the lifting. You will simply lower the weight as slowly as possible. When you have reached the bottom of the movement, the spotter will raise the weight for you. Continue these until you can no longer control the weight.

Because of the level of intensity involved here, you will want to use these techniques sparingly. Try incorporating them in just one or two exercises per workout to avoid over training.


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