FORCED REPS: The SMARTEST Technique? (NEW Study)

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In this video, Dr Milo Wolf talks about a technique called forced reps, which allows you take your sets beyond failure. A new study has recently been published looking at this technique, is it the secret to unlocking new muscle growth?
References:
1. sportrxiv.org/...
2. journal.iusca....
3. pubmed.ncbi.nl...
4. pubmed.ncbi.nl...
5. sportrxiv.org/...
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"FORCED REPS: The SMARTEST Technique? (NEW Study)"
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[@RonMexico527]

Could you do a tier-list of home gym equipment items (rack, dumbbells, belt squat, nordic curl bench, etc.)?

[@Antoniombbsena]

ufff, All I ever wanted and didn't know

[@WolfCoaching]

This could be cool and helpful. If enough people want it, I’ll do it!

[@LastFart]

Rack , bench , dips and pull-ups station , adjustable dumbbells 🤷‍♂️ obvious

[@RonMexico527]

@@WolfCoaching Thanks! Btw, if you do this, please cover some cheap equipment everyone can get like gymnastic rings, weight vests, etc.

[@mtg1776]

Yes, please.

[@coreymcnulty5125]

Might be my new favorite page for the newest gym science

[@WolfCoaching]

Thank you boss 🙏🏻

[@coreymcnulty5125]

@@WolfCoaching Just recently got into the science side of things and really enjoy your content

[@loszeusgaming2604]

​@@coreymcnulty5125jeff nippard , mike isratel and this channel are my go to for learning any science behind exercise

[@son8I7]

fr

[@coreyceleste4323]

Just came back here to make this exact comment.

[@parcheezy1]

Since subbing to your channel, I've come to the conclusion that there has been an approximate 300% increase, in the word "colleague's" entering my ears. Keep up the good work.

[@xjet]

I've started training beyond failure and have noticed that for the first time in years, I'm getting DOMS. It will be interesting to see whether this produces any hypertrophy because, at 71 years of age, I think I've exhausted my potential for "gains" -- but I guess we'll find out. I'm not so sure about younger folk but I do know that the level of DOMS I'm getting means I've had to lower my training frequency but I'm trying intensity over volume as a strategy for a while.

[@Mitchellwhite35]

Respect for still going at that age, hopefully I’ll be the same

[@JosephGeorgeDeka]

I am getting older too and dropping volume helps so much. I was destroying my personal life going too far, would be gassed all day after high volume. Something magic happens for me with forced reps, my mood improves significantly for hours after.

[@xjet]

@@JosephGeorgeDeka Exercise produces endorphins. Endorphins stimulate the release of dopamine. Dopamine is the "feel good" chemical for your brain. As someone who was diagnosed with Parkinson's five years ago, I've found that exercise is the single biggest aid to dealing with this disease. If I'm forced to go for any more than a day or two without a reasonable level of exercise my symptoms become markedly worse.

[@contentkeeper8769]

High intensity, low volume > Low intensity, high volume. This is common sense.

[@Mitchellwhite35]

@@contentkeeper8769 not exactly considering volume is being shown over and over to be the main driving force for hypertrophy

[@TurdBoi666]

Lengthened partials are my life 🎶🎶

[@ping4k513]

is there a full song to this? link anyone?

[@RestLess-MinD]

@@ping4k513 kzbin.info/www/bejne/iYfGYY17ZpyFlaMsi=lzgqgnrBGznXJ012 It’s a banger!

[@StraitjacketFitness]

Ngl, it kinda slaps. It is indeed bussin'. No cap. FrFr.

[@Justissier]

In a recent video he said it isn't really worth it to train to failure on most sets but instead to train mostly to 1-2 RIR. Now it might be worth it to go beyond failure. Hopefully we can know what's really optimal soon!

[@CarlYota]

lol. And what do you think the difference would be in outcomes between what is “optimal” and what is damn near “optimal”? People get lost in the weeds with this stuff. As if tiny refinements like this would produce dozens of pounds more muscle over decades of training. Are you not gonna hit your genetic limit after a decade of good training? You think it has to be “optimal” ?

[@LucidStrike]

Tbf, he said he's NOT all in on forced reps but thinks they suit SOME ME use-cases.

[@SlayingSonido]

Just be smart about it. Save a rep for compound, very taxing exercise. Go beyond failure on isolation exercises.

[@troua2001]

@@CarlYota cause a 40% increase is not tiny nor having 40% less muscle growth is near optimal

[@troua2001]

@@LucidStrike excluding safety what are the other cases for not using forced reps? (assuming it really is 40% more growth)

[@SeuOu]

I'm a big fan of lengthened forced reps. I think the best argument against using them is the spike in overall fatigue from going to failure and beyond...however, in my experience a large part of that is the sheer grind to finish the ROM when failure sets in. So, what I do is when I feel that final grind start, I stop the ROM there instead of grinding into it. This forces me more and more into the lengthened partial range, but I think avoiding that grind alleviates a large portion of overall fatigue. Works for me, anyway.

[@juhel5531]

Same. Except I cheat the concentric and milk the eccentric, failing there.

[@MalefiicusSTR]

This felt premature. I was hoping there was enough new info to better support past failure training, this kinda feels a bit flimsy because of a lack of that, but I can't imagine how hard it is to find a new way to say mostly the same stuff everyday, so I get it.

[@bigbushybeard]

I tried the superset/pre-exhaustion method (a la Mike Mentzer method) just last week with dumbbell fly right before barbell press and it was the first time I've ever felt soreness in my inner pecs. I'm sold on the concept and will be using it moving forward.

[@kevinsmith3782]

Yes more information on drop sets and pre exhaust.

[@dust_to_dust]

I'd love a video expounding on the worth of lack thereof of pre-exhausting. I believe, from this data and such before it, that drop sets should be incorporated into my routine. Not convinced on pre-exhaust.

[@duhotatoday3277]

In my limited experience, pre-exhaust is very good for beginners struggling with hitting the targeted muscle on compound exercises. Something like a set of pullovers with few reps in reserve followed by a set of pulldowns or pull-ups or chest flyes before bench press. And it's amazing at that, but I wouldn't say there're any special benefits for hypertrophy. It's also potentially very useful for gear users to mitigate some risk of injury.

[@finesigil]

Milo - would love to see a vid on rest pause / clusters work. Believe this is really the final frontier / key to gains especially for advanced trainees. Superior to drop sets, and can be tweaked to even do 1-2 or 3 reps in reserve, take 5-15 breaths, another set. Or do various of 5 reps/4 reps3 reps etc in rest pause. Combined with lengthened partial exercises, this is probably the ultimate path to gainsville. The only thing to modulate would be the split => i.e. if training every other day in a full body style, it may be too intense to do a compound movement rest pause for upper body and also one for lower body.

[@ArchStanton340]

I've switched to doing lengthened partials instead of full ROM because of your chanel. Well see how it all goes.

[@axlvanaudenhove6564]

He never advocated to do exclusively lengthened partials. He said to do them for x amount or sets or use them as a mechanical dropset to push beyond failure. Lengthened biased full rom is a more certain optimal way to train. But feel free to experiment ofc. Could be better.

[@WolfCoaching]

Let me know how it goes! Best of luck 🙏🏻

[@rafael_ellanios2708]

Myo reps mach sets is the best way to go for muscle growth ever!

[@contentkeeper8769]

So rest pause. Aka training past failure. Mike Mentzer proved right once again.

[@rafael_ellanios2708]

@@contentkeeper8769 but he did 1 set I speak for 10+ sets

[@shanksisnoteventhatstrongbruh]

i can see value of force reps the way Dorian Yates used to do them with his Blood & Guts training style (once you've reached absolute concentric failure use forced "concentrics" to get you to the starting point of a full range eccentric and control the weight all the way through the eccentric motion and if possible to do lengthened partials after that then do them until you've reached total muscular failure).

[@CD-PK-991]

Great video, as always! This channel is truly underrated for both the quality of the content and the editing. The only thing, milo, is the constant changing of cameras. Although it's a good idea, at the moment it's too much... it will make me vomit...

[@romanszajko8434]

I would love to see a comparison of doing lengthened partials only vs. lengthened partials after failing at full ROM. Would love to see this with exercises that have: - shortened biased resistance curve - midrange biased resistance curve (such as incline curls) - lengthened biased resistance curve Hope one day you will make such video. If you already have, I missed it. Sorry.

[@izflower1042]

I’m curious too

[@chrisslackrussell7484]

Milo, do you recommend we go to failure on every set and then lengthened partial to failure or just failure and lengthened partial failure on the 3rd set (of 3 sets) for a particular exercise? Thanks! Keep up the great work

[@BenG-rd5wg]

Could you please make a video about how to troubleshoot a lack of progress and make a tier list of possible interventions?

[@home-grownphysiquesbylesowen64]

Hi Milo the one-legged calf raise you could use assisted forced reps using the non-working leg followed by negative reps using the non-working leg to assist followed by a 10-second calf stretch to finish off the set I have used this method successfully myself give it a try I'm sure you will enjoy it stay safe and healthy

[@DrDoktor60]

I am severely time limited and combine dropsets and supersets into an hour of training. Increase my PR by 5-10% every week. Can’t be all bad. I do tweak my training and follow many of your suggested exercises.

[@nehemiahjuan950]

Lol no you don't

[@etimezz]

i started lengthen partial super-setting every exercise about a month ago because of you and my doms and gainzzz are way up. definitely recommend! i think it is especially helpful for individuals like myself who only have the time and recovery resources for a more minimally effective program (thank you dr. pak).

[@joojotin]

cap

[@thunderkat5282]

Whyyyyyyyy do these classic techniques always eventually gain merit in studies but are dogged until then?!?!?! I also think some studies did look at this but they’re old. I could be mistaken

[@nikknucleus4341]

Also, I think doing forced reps in any case...is a great way to ascertain actual failure, rather than trying to estimate how many reps, if any...you had left "in reserve"

[@loszeusgaming2604]

Can you share science or your opinions behind cold water shower or hot water shower post workouts ???

[@stiernovas225]

Hello, what about some isometheic contraction studies for strength and hypertrophy for calisthenics althletes?🙈🤤 Love your content❤

[@chriswilson1968]

Stimulate, don't annihilate. Most sets should be within 1-3 reps of failure. Mixing in some sets to failure is fine too. But past a certain point the exhaustion your muscles will feel won't provide enough extra growth to justify it. Just exercise close to failure and you will get the best of both worlds. Growth and speedy recovery. If you want to make the first or last set of your exercise to failure that's totally cool but you shouldn't be killing yourself to always get to failure or beyond it's just not optimal.

[@Artproject9087]

I don't think training to failure is that bad on fatigue, I mean yes for big compounds is not necessary but other than that I do all my set to failure and the fatigue is minimal

[@Artproject9087]

And for very high volume it's not that bad either to train to failure, we got guys like Geoffrey verity Schofield who do high volume and high intensity and it's working well on him. And of course we need to build up to that

[@chriswilson1968]

@Artproject9087 I mean for isolation exercises on muscles that recover faster its not so bad sure but who's got time to be in the gym for hours doing that many different movements. Most people are doing the big compounds and maybe just a select few isos. The data shows that optimal muscle growth and recovery comes from within 1-3 of failure.

[@chriswilson1968]

@Artproject9087 There's always gonna be exceptions. For most people tho in general it's best to just stick to 1-3 RIR to maximize your time in the gym.

[@Artproject9087]

@@chriswilson1968 well depends on the split if it's about how long we workout, I spent around 1 hour and below even though I did moderate volume because I superset opposing muscle group

[@kwerby3285]

Have we finally gone full circle from forced reps in the Golden Era to “forced reps are junk volume” in the science era, to make forced reps great again? 😂

[@prod.bygygahurts304]

I do shit loads of “myo reps” on calves and arms and shoulders and i have always felt like it has done me great. Awesome video doc wolf

[@Bapiten-hy3lk]

Myo reps are forced

[@unbabunga229]

All I know is doing forced reps, pause rest reps, negatives, iso holds, after failure. Just creates adds so much volume and intensity and fatigue that it’s hard to match with normal sets. It also develops mental fortitude, and will make the gym experience more fun. Ive been doing squats with forced reps, and forced eccentrics 😅 and my squat strength (and therefore hypertrophy) has broken through a year long plateau

[@nikknucleus4341]

I'd obviously like to find out which provides better results; pre-exhaust or drop sets.

[@Yopo-yn8ig]

Why are you doing full range of motion on the dumbel fly? Isn’t partial better and at the top there isn’t resistant

[@pongsakornonnim1845]

This is a great sign to push the last set of each muscle to or pass failure. But my gym bros seem to do this on every set. I am curious does a performance reduction caused by taking sets to failure lead to less gain or not.

[@gokukakarot1855]

For the algorithm

[@xerikl]

The idea behind forced reps is to push past failure to do a couple more eccentric. You're always much stronger on the eccentric and can usually do a few eccentric reps even after failure. Apparently the eccentric is better for hypertrophy

[@timandersen3498]

It'd be awesome if you made a video about how pre exhusting a muscle actually work and if there's any merit to it. I've haven't be able to figure out the reasoning for pre exhausting.. Like, does pre exhausting a muscle overload the muscle being pre exhausted, like let's say for example, pre exhausting the rear delts before doing seated rows, and thereby making the rear delts a limiting factor, which causes more hypertrophy for the rear delts? Or would you pre exhaust the rear delts to make sure the other muscle groups are being more stimulated and have to work harder because the rear delts can't contribute as much?

[@orcale52]

GVS got it right yet again

[@djnasa3nassir775]

This guys is very informative I’ll definitely subscribe and This guy looks like a movie villain He’s the villain of the Gym KZbin space 😂😂😂😂

[@Doctharkun]

Mmmm Superset triceps/ biceps on cable with drop sets....sounds like a nice cooking recipe

[@richardbass3325]

Very useful vid thank you

[@mizakzee]

What were the volumes in the new study with lengthened supersets? In the first study you mention the number of sets. What about this new one? Does one lengthened superset get the growth of 2 regular sets? Did you control for number of reps close to failure? Or the number of difficult reps? If a lengthened superset gives Jack 3 extra reps and Bill 10 extra reps do they both gain the same amount of muscle?

[@Jayvee4635]

Practically every person I see in the gym does forced reps, by having their spotters lift the weight with them even on stack weights. So basically, two people are lifting the same weight.

[@RealTNF]

That study design doesn’t really make sense based on the current literature. We already have studies confirming that the calves grow better from lengthened work vs full ROM. So by comparing a group that continues “past failure” with the additional lengthened work really just had one group doing work in an ROM we already know to be more effective. A better design would have been to have both groups train in the lengthened position and then have an assist when they could no longer perform lengthened reps. It would still be limited of course, but a much better design to try and prove the point.

[@thunderkat5282]

Failure training is a unique stimulus and different than volume training. But how do you differentiate them in a study where they both contribute to hypertrophy?

[@baturn0108]

Dude. I love your material and I follow all of your stuff, but I really wish you would fix the lighting in your videos. Your videos are so dark it is weird to look at and disconcerting. Look at the lighting that your colleagues use like Dr. Mike. He is well lit lit.

[@dr.mikemccalister6552]

Off the top of my head (I’ll look into it more for a source) but fatigue is a predictor for injury, at least in sport. But is that predictor still solid when it comes to resistance training vs sport? Definitely debatable.

[@duncandrake1676]

Find this stuff works really well for shortened bias stuff. Like going till the weight doesn't move on pushdowns and dumbbell lateral raises. Do you think one set on a shortened bias movement done with forced reps is about equivalent to a lengthened bias movement to failure? I feel like they would be but it would be interesting to hear your opinion

[@danielkanewske8473]

These results seem analogous to some of your recommendations regarding lengthened partial training, specifically, performing additional lengthened partials once full rom is no longer achievable.

[@flow1188]

Change in Rom would lead to lenghten Partials at the end # Well done, you took my comment

[@yallyall4386]

Hi, Renaissance Periodization recently published a video about taking a month off from training. I would love to hear your thoughts about that!

[@Shmuel_Aqui]

Are you aware of any research on lengthened partial training in hip hinge movements like the RDL, good morning, hip thrusts or ATG squats and the effect on hemorrhoid management? Asking for a friend.

[@simonharris3797]

Is this suggesting that we need to look at failure as failure of the lengthened partial rather than full ROM?

[@nygeek6471]

<a href="#" class="seekto" data-time="199">3:19</a> was the pre exhaust set only before the 1st leg press set or for all 3 leg press sets?

[@omygodihaveadog]

'chage in technique'

[@WolfCoaching]

Lift the most, grow the most 😎☝️

[@shahidally]

please please make a short or a video with the lengthened partials song please

[@StraitjacketFitness]

.)•(..}•{..]•[../•\..)•(..}•{..]•[../•\. Just some more comments and a Like for the algo. *************** Stay shredded, brahs (and brahettes). *************** We're all gonna make it. *************** Peace.

[@StraitjacketFitness]

🎉🎉

[@StraitjacketFitness]

🎉🎉

[@nolanmarion69]

Love u

[@Shareezy]

I want the entire lengthened partials track for my gym playlist, where can I get that

[@sabadmuhammed9769]

Ay wolf,it it better to do concentric fast??

[@cliffkelly7613]

time to “chage” the spell checker.

[@TheRedJohnn]

More stress on a muscle leads to more growth? Damn these scientists are REALLY stepping up their game..

[@romanszajko8434]

On shortened biased movements (such as spider curl, DB lateral raises, DB reverse flys) I love doing lengthened partials after failure (so forced reps). I think on these movements going to failure is just not enough. But on an exercises with a lengthened biased resistance curve.. I never tried it. Is it even possible to do lengthened partials after failure on these? Probably not. But other form of forced reps can be used.. but I guess if the exercise has lengthens biased resistance curve than it’s not necessary and doesn’t give you a whole tone of extra gains.

[@booopwappp1323]

Has there ever been a study on weighted stretching vs full rom done for the same time?

[@Battker]

was that 'lengthened partials' jingle done by mr. weebl? It sounded like him

[@sigmamale-i1o]

Heavy vs light weight with burn more calories when volume load is same.

[@Jk-zv6tz]

So would Myo reps right?

[@Thorsten21]

I will like this video and then after 2 hours come back and unlike it, giving it a lengthened partial like....for science!

[@evoo8214]

I'd love to see a fatigue-equated study, lol

[@starfeel6127]

He called you Professor Pencil neck

[@KnGlock]

Nice

[@BlackSpice]

Triceps

[@h1ghb1rd]

CLICKBAIT TITLES: The SMARTEST video title? (NEW Study)

[@erwinr9328]

Tbh i'm so done with the whole "new studies indicate" weight lifting is not that difficult perhaps if you're on stage you need every 0.1% not the regular joe's

[@antonhelsgaun]

That's fair. I think a lot of people are here because it's entertaining

[@StevefromCincinnati]

Belt squat can do with a functional trainer ...

[@Marky_Mark__]

Why not combine all 3 techniques to create lengthened super dropsets!

[@papaspaulding]

In todays edition of "Maybe The Bros Were Right"

[@jdanielortega]

It's not a phase mom, it's a lifestyle.

[@wazzup105]

Too bad all the studies just show that somehow an extra set leads to more growth.. we knew that. What is interesting in the real world is that how much time you can save doing some of these techniques. Anyhow, more studies are needed as are more videos :-) (also.. how do myo-reps stack up?)

[@samuelmeisterw]

Hello

[@HeyWattsUpCycling]

is this guy the other guy? or is the other guy this guy? cant tell this guy and that guy apart when they are on the RP show.

[@lukeharris2622]

✝️💪

[@Johnpdf]

no the calves grew better due to the lengthened position and them having leverage in that position

[@danielhopper9581]

Chage

[@seban-jackedweeb5513]

(Edit: I'm a retard not realizing Dr. Milo is just screwing around between relative and absolute increases 🤦‍♂️) Okay, I don't know if I misses something and I'm just that dumb, but how much growth does lengthed versus shortened training really cause? Dr. Wolf keeps showing, like, massive growth improvements from lengthed training, like 30 or even 70% more growth, from studies...yet, at the same time, him and other experts say it's probably just 5-15% more growth? Did I miss something?

[@CW-ty4ty]

Yeah, it is kind of confusing. My guess was that there was that much of an increase for thwt study. However, over the course of lifetime gains is only a 5 to 15 percent increase. Thst level of increased hypertrophy will slow down drastically but that's a lot of additional gains if you want to milk every drop of potential lean mass over your lifetime.

[@VedranKlemens]

So essentially, it's a Sam Sulek kind of training

[@ghostbc5214]

Full circle

[@floydroid772]

GVS was always right

[@thunderkat5282]

Well, now we know it’s not because of lengthened partials. 😂

[@floydroid772]

Honestquestion, why should we trust the science based guys when there are zero or few studies on so many popular methods? Science based just seems incredibly limited at this point

[@CD-PK-991]

Good point, but it still makes sense to follow the few we have rather than going completely blind or just using experience. Experience + studies (or the other way around)= the best we can do right now. In the future we will be all scientists gods with MASSIVE GAINS!

[@Sol-01]

What are these so called 'so many popular methods' you are talking about? In all my years of study and training, can't say I have come across 'popular methods' of xyz

[@tms229]

Are you Armenian?

[@mtg1776]

I'm pretty sure Wolf's natural accent is a nasal Jersey whine. My gut is never wrong. Except after atomic wing night, when it's very wrong.

[@dannypacini9820]

Is this meant to be a hate comment? Unsure

[@dannypacini9820]

If so it's stupid and stop pressing like on your own comment

[@mtg1776]

@@dannypacini9820 Seriously? Safe space, much? No. I was teasing. Oh. Are you from Jersey? I'm sorry. That you're from Jersey, I mean.

[@amj864]

bro, second camera is cringe just do the front camera.

[@franekborowiec9648]

333rd like. halfway to hell

[@dcuccia]

For science!

[@thomashaskins3709]

Science is a LIAR sometimes!

[@ozzy6162]

Nope to forced reps - let's NOT give phone & app users an excuse to take even longer on a piece of gym equipment.

[@The_Patbey]

I agree. We should all just agree to go back to doing 0 sets, so that phone users don't have an excuse to use gym equipment at all anymore. Perfect logic.

[@armandom28]

Boring

[@p7reston777]

Naw This is exciting !

[@contentkeeper8769]

Everyone of this guy’s claims: “Appeal to ignorance” (Latin: argumentum ad ignorantiam). This fallacy occurs when someone denies a claim or argument simply because there is no evidence to support it, rather than considering the possibility that the evidence might not be available or that the claim could still be valid despite the lack of current evidence. It essentially relies on the absence of evidence as a reason to reject a claim.

[@TurdBoi666]

@@contentkeeper8769 uh because that's the scientific method. A flying spaghetti monster could be a literal god controlling us too, or tooth fairy could be real too. Or last thursdayism could be real too. But unless there is evidence, talking about them is a waste of time. You are a dwarf Lilliput btw 🫵😂😂😂😂

[@jonnyoneplate]

More bullshit from the Scrawny Scientist

[@contentkeeper8769]

Nerd with twigs for arms discovers training hard:

[@TurdBoi666]

@@contentkeeper8769 he's 6'2" tall. His arms are huge for that height lmao. You're just a Lilliput dwarf creature 😂😂😂😂😂😂🫵💀💀💀💀

[@kristinaback]

For a natural he has good development