Training

Forced Rep

Additional repetitions completed with assistance from a spotter after reaching failure.

Forced reps are performed after you cannot complete another rep alone - a spotter provides minimal assistance to complete additional reps. This extends the set beyond failure, increasing mechanical tension and metabolic stress. Forced reps should be used sparingly due to their high fatigue cost and are best reserved for experienced lifters.

Examples

Bench press: 8 solo + 2 forced reps
Spotter lifts with two fingers
Final set only, 1-2 forced reps max

Related Terms

Training to Failure

Performing reps until you cannot complete another with proper form.

Spotter

A training partner who assists during exercises for safety and to help with forced reps.

Compound exercises

Put this into practice with exercises from the library.

Clean from Blocks

Olympic Weightlifting · Barbell

Clock Push-Up

Strength · Bodyweight

Close-Grip Barbell Bench Press

Strength · Barbell

Close-Grip Dumbbell Press

Strength · Dumbbell

Close-Grip EZ-Bar Press

Strength · EZ Curl Bar

Close-Grip Front Lat Pulldown

Strength · Cable

Close-Grip Push-Up off of a Dumbbell

Strength · Bodyweight

Cocoons

Strength · Bodyweight

Mind-Muscle Connection

Negatives (Eccentric Training)

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