You can only build muscle tissue if you can generate stronger muscle contractions, so this requires an emphasis on finding ways to increase exercise intensity. This should not be confused with exercise duration as maximum training intensity will actually shorten the time required to achieve maximum muscle growth. In a previous article I outlined the ways in which you can intensify your training. Here we will focus on the role that forced repetitions have to play in intensifying the training effect.
When you reach the point of muscular failure it is impossible to manage one more complete repetition of any exercise, at least not without losing the correct form or technique. But there, one way in which you can increase the intensity even further and that is by completing one or more forced repetitions with the help of an experienced training partner.
The best way to achieve this is to keep the same weight on the bar and have your training partner do no more than is necessary to allow you to complete up to three extra repetitions with good lifting form.
Beginning bodybuilders should avoid forced reps until they have learned good lifting techniques and have prepared their muscles for the stress involved in a special approach. Intermediate lifters should consider adding forced reps for one exercise in the pre-exhaust sequence. Advanced bodybuilders can use forced reps based on their own needs and judgments.