Two
heads are better than one. And four hands are better than two.
That’s the logic behind forced repetitions. You are used to
working out hard on your own. With the right training partner
you can do even more. Mentally you can psych each other up to
reach new heights of size and strength. Physically you keep each
other safe as you lift heavier weights.
Simple spotting is more for safety
than anything else. Probably the best partner training strategy
is forced repetitions. This technique is based on the principle
that when you lift weights, the final few repetitions are the
most beneficial because you must summon all your energy to pump
those already tired muscles. While one guy lifts the weights,
the partner places his hands in position to help him crank out
one or two more reps he couldn’t have completed on his own. If
you’ve got a trainer or workout buddy you can count on, try
these forced repetition exercises a few times a month. Don’t
overdo it or you’ll over train and burn out.
Barbell squats are perhaps the best
overall weight training exercise for all muscle groups of the
body, especially lower body, glutes, quads and hamstrings. Grasp
a barbell across your upper back with feet shoulder width apart.
Lower until your thighs are almost parallel to the floor, pause,
then rise to starting position. At the end of a set of about 10
reps, have your partner stand behind you with his hands around
your torso as he helps you to do two more reps.
When performing heavy barbell bench
presses it is always advisable to have a spotter. To perform
forced reps, lie face up on the bench, grasp a barbell with arms
bent at 90 degree angles. Press it overhead, pause, and then
return it to starting position. At the end of the set have your
partner stand over you as he helps you raise and lower the bar
for a couple more reps.
Partial barbell curls will build those
biceps peaks. Grasp an EZ curl bar with arms bent at 90 degree
angles. Curl it up until biceps meet forearms, pause, then lower
to starting position. As you conclude the set have your partner
face you and help you raise and lower the bar for those last two
decisive reps.
Triceps skull crushers sound evil. They
are. Lie face up on a bench grasp an EZ curl bar at arms length
over the chest. Lower it to just above the forehead, pause,
then, return to starting position. At the end of your set have
your partner help you to squeeze out those two extra reps that
will have those triceps burning for sure.
Pull ups are great for widening the
upper back to achieve the “V” shape torso that is so attractive
on any guy. Grasp a secure overhead bar and pull yourself up so
that your chin is even with your hands, pause, then lower in a
controlled manner. At the end of the set have your partner grasp
your feet and ankles to help you do one or two forced
repetitions.
Forced repetitions can be implemented
into any weight training regime and used with any exercise. Just
be sure that you have a reliable, attentive partner. Don’t do
forced repetitions more than a couple of times every month. That
way you’ll get the increased size and strength you want without
the perils of overtraining.
TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND OWNER OF
PUMP’N INC GYM AT 1271 NE 9TH AVENUE FORT LAUDERDALE, FL
33304, www.pumpnincgym.com.
Two
heads are better than one. And four hands are better than two.
That’s the logic behind forced repetitions. You are used to
working out hard on your own. With the right training partner
you can do even more. Mentally you can psych each other up to
reach new heights of size and strength. Physically you keep each
other safe as you lift heavier weights.