Tom Bonanti

Just when you think that you can hardly lift another pound for one more rep of your last set, that’s when you need to give it just a little more. This is the point when real muscle growth can take place if you are up for the challenge. That’s the idea behind forced repetitions – one of the best ways to power through a plateau and gain size. A knowledgeable spotter, workout buddy, or personal trainer can help you go the extra mile and assist you when you lift heavy weights.

By far the best partner training strategy is forced repetitions. This mode of training is based upon the idea that when you lift weights, the final few repetitions of your last set, which you have to summon all of your energy to complete, are the most beneficial, because the muscles targeted are being pushed to exhaustion. While one guy does the lifting, his partner places his hands in the proper position to help him finish one or two more reps he couldn’t have completed on his own. If you’ve got a partner you can count on, try this program once a week. Using this strategy on a daily basis is too much and may result in overtraining and injuries like tendonitis. You’ll see gains in muscle size and strength in no time if you are safe and consistent. Here’s an example of a forced reps exercise for each muscle group.

Barbell Squats:

Grasp a barbell on the upper back, with feet shoulder width apart. Lower until your thighs are parallel to the ground, pause, then rise to starting position. At the end of your last set, have a partner stand behind you with hands around your torso and have him assist you in completing 2 more reps. Squats are one of the most effective exercises for the lower body, but make sure to keep you back straight and your toes pointed outward as you squat down.

Triceps Skull Crushers:

Lie on a bench and grasp an EZ curl bar at arms length over the chest. Lower the bar to just above your forehead, pause, then return to starting position. For your last set, have a partner stand over you and help you raise and lower the bar for 2 more reps.

Biceps Partial Curls:

Grasp an EZ curl bar with arms bent at 90-degree angles. Curl up until biceps meet forearms, pause, then lower to starting position. For your last set have a partner face you and help you curl 2 more reps.

Barbell Bench Press:

Lie face up and grasp a barbell with arms bent at 90-degree angles. Press it overhead, pause, then return to starting position. At the end of your last set have your partner stand over you and help raise and lower the bar for one or two more reps.

Pull Ups for Shoulders & Back:

Grasp an overhead pull up bar and pull yourself up so that your chin is at or above the bar, pause, then lower yourself. At the end of your last set have your partner grasp your feet and help you do just a couple more reps.

Forced repetitions once a week for each muscle group will really maximize muscle size and strength.

Break through that plateau in 2012 and tap into your inner brute.

Choose a partner and go that extra mile with your workout!

For more workout tips, contact TrainerTomB@aol.com.

Tom Bonanti

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc Gym at 1271 NE 9th Ave, Fort Lauderdale. For more
tips on how to get bigger beefier arms by Christmas, give me a shout at TrainerTomB@aol.com