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If you’re serious about building bigger and better biceps, then you’ve probably heard of forced reps. This training technique is one of the most effective ways to target your biceps and encourage growth. But what exactly are forced reps and how can they help you unlock your potential? Read on to find out!
Shop The Collection: BarbellsForced reps are a type of weightlifting exercise where you lift a weight beyond your normal point of failure. This is done by having a spotter help you with the additional repetitions that you cannot do on your own. It’s a great way to challenge your muscles and push them past their current limits. This can be especially beneficial for those who need an extra boost in their workouts.
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Forced reps are typically used during the last few sets of an exercise. You can also use them between sets, but this should only be done if you’re already feeling fatigued. By doing this, you’ll be able to increase the intensity of your workout and get more out of it.
Shop The Collection: BarbellsThere are several key benefits when it comes to using forced reps for bicep growth. Firstly, it increases the intensity of your workout which is essential for making continual progress. Secondly, it helps to break through plateaus by pushing your muscles past their current limits. Finally, forced reps can help to build strength and muscular endurance, both of which are important for building bigger and better biceps.
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In addition to these benefits, forced reps are also great for increasing your mental toughness. Doing forced reps can be difficult and uncomfortable, but pushing through it can help to develop your mental fortitude. This can allow you to handle more challenging workouts and reach new levels of performance.
Now that you know the benefits of forced reps, let’s take a look at how to do them properly. The first step is to choose the right weight. You want to select a weight that allows you to complete 8-12 reps with good form. Once you’ve chosen the weight, begin your set as you normally would.
Once you reach your point of failure (i.e. you can no longer complete any more reps), have your spotter help you with 2-3 additional reps. Make sure to keep proper form throughout these reps and focus on the muscle group being worked. After the additional reps are finished, lower the weight and rest for a few seconds before starting your next set.
It’s important to note that forced reps should only be done once or twice per week. This will ensure that your muscles have enough time to recover and grow. Additionally, make sure to have a spotter present when doing forced reps. This will help reduce the risk of injury and ensure that you are pushing yourself safely.
In addition to doing forced reps, there are a few other tips you can follow to maximize your bicep growth. Firstly, make sure to get enough sleep. Sleep is essential for muscle recovery and growth, so aim for 7-9 hours each night. Secondly, make sure to eat a balanced diet that is high in protein. Eating a healthy diet will help to provide your body with the fuel it needs to build muscle. Finally, don’t forget to incorporate compound exercises into your routine. Compound exercises such as squats, deadlifts, and bench presses are great for targeting multiple muscle groups and will help to increase your overall strength.
Forced reps are an effective training technique for building bigger and better biceps. They can help to increase the intensity of your workouts, break through plateaus, and build strength and muscular endurance. When doing forced reps, make sure to have a spotter present and limit them to once or twice per week. Additionally, follow the other tips mentioned above for faster bicep growth. With dedication and hard work, you’ll be able to unlock your potential and achieve the results you’re after.
