First off, I wouldn’t be sharing this theory with you if it didn’t work. My training partner, Chad, and I have used this method of training and it has yielded optimum results.
I’ve convinced three other people to apply this method of training and they have seen tremendous results. So, this theory is “five for five,” and the conclusion is that it works!
It’s simple, but does require a partner who is willing to help you. I want to make sure that you know what “forced reps” are first. Forced reps are repetitions in which your muscles are too fatigued to complete the rep, so a partner helps you complete it for you.
Let’s say I’ve hit a plateau with 185 lbs for 6 reps.
What’s A Plateau?
A level of attainment or achievement in weight loss or bodybuilding where one gets “stuck in a rut”, barring further progress or noticable results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. Click here for tips on breaking through plateaus.
The next time I train chest, I will slap on 185 lbs on the incline press (after my warmup, of course). Then my partner will keeps his hands on the bar on each and every rep. Not only will he assist with a tiny fraction of the weight, but his hands on the bar will give you a sense of safety and confidence.
This will allow you to perform more reps. If you performed this correctly, you should have been able to bang out at least 9 reps. Bam! You’ve blasted your pecs to new heights and destroyed your plateau.
So, let’s say that you apply this theory and get to the point of incline pressing 250 lbs for 6 reps. On your next chest day, your partner is ill and cannot make it. You are forced to train by yourself. Being the intelligent creature you are, you warm-up and then proceed to put on a weight that is less than 250 lbs, but more than 200 lbs.
The theory is basically applying forced reps to each and every set to gain strength, confidence, and muscle mass. I guarantee that you will be able to bang these reps out with ease, even without a spotter.