When it comes to building strength and muscle, the journey is often filled with plateaus and challenges. That's where advanced training techniques like "Forced Reps" and "Hellcentric Reps" come into play. These techniques can push your limits and help you break through those stubborn barriers. In this blog post, we'll explore what forced reps and hellcentric reps are, when they are beneficial, and how to implement them into your workout routine.
Forced Reps: A Closer Look
Forced reps are a technique commonly used in weight training to push your muscles to the limit. The concept is simple: you perform as many repetitions as you can until you reach failure, and then a spotter steps in to assist you during both the eccentric (lowering) and concentric (lifting) phases of the exercise.
To execute forced reps, start by selecting an exercise and loading it with a weight that provides a challenge but is still within your manageable range. Execute the exercise until you reach the point of muscular failure, indicating that you can't complete another repetition unaided. At this crucial juncture, your trusty spotter steps in, providing essential assistance during both the eccentric (lowering) and concentric (lifting) phases, ensuring you get the most out of your workout.
Forced reps offer a range of benefits that can significantly enhance your workout routine. Firstly, they're a powerful tool for overcoming plateaus. They enable you to push past your limits with the support of a spotter, allowing you to target your muscles more effectively and stimulate muscle growth. Moreover, forced reps inject an extra layer of intensity into your workouts, making them more challenging and ultimately more effective in helping you achieve your fitness goals.
Hellcentric Reps: A Unique Twist
Hellcentric reps are a variation of forced reps that primarily focus on the eccentric phase of the movement. In a hellcentric rep, the spotter applies force during the lowering phase, and you, as the lifter, resist that force to control the weight on the way down. Then, the spotter assists you during the concentric phase.
Implementing hellcentric reps shares a resemblance with forced reps. Begin by selecting a challenging weight for your chosen exercise and then lift it as you would in a regular set. However, the key difference lies in the eccentric phase, where your spotter will apply force to the weight, and your mission is to resist that force and maintain control during the descent. The spotter's assistance comes into play during the concentric phase, aiding you in completing the repetition effectively. This method, emphasizing the eccentric phase, can help enhance muscle control and stimulate muscle growth through eccentric overload.
The benefits of incorporating Hellcentric Reps into your workout routine are twofold. Firstly, these reps provide a targeted eccentric overload, focusing on the lowering phase of the exercise, known for its capacity to induce muscle damage and subsequently trigger muscle growth. Secondly, Hellcentric Reps help enhance your muscle control and eccentric strength, allowing you to gain greater control over the weight's descent and ultimately increasing your overall strength and muscle-building potential.
To effectively integrate forced reps and hellcentric reps into your workout routine, consider the following tips:
Partner up: You'll need a reliable workout partner or spotter who understands the techniques and can provide assistance without compromising safety.
Choose appropriate exercises: Not all exercises are suitable for forced and hellcentric reps. Compound movements like bench presses, squats, and deadlifts are good options.
Adjust the load: The weight should be heavy enough to challenge you, but not so heavy that you can't perform the movements with proper form.
Prioritize safety: Communication with your spotter is crucial to ensure safety. Make sure they are ready to assist when needed.
Limit use: Forced reps and hellcentric reps are intense techniques. Avoid using them in every workout, as overuse can lead to overtraining and increased risk of injury.
Forced reps and hellcentric reps are advanced training techniques that can take your workouts to the next level by pushing your muscles to their limits. They are particularly beneficial for breaking through plateaus and adding variety to your training regimen. When implemented properly with the help of a trusted spotter, these techniques can contribute to muscle growth, strength gains, and improved overall performance in your fitness journey. Remember to use them wisely and in moderation to achieve the best results while minimizing the risk of injury.
Interested in implementing these techniques but are unsure of whether or not you're doing it right? Book a Personal Training ssession with one of our expert Coaches to learn the ropes on effectively using Forced Reps and Hellcentric Reps to break through plateaus and continue making gains.