A spotter applies pressure to
add resistance. Example: During
the first half of a set of pulldowns,
someone presses down on the
bar to make the reps slightly
harder. Reason: Early reps are
essentially preliminaries for
the final ones, and you usually
perform them on cruise control.
Adding resistance and then
removing it as you tire makes
the first reps nearly as difficult
as the last, boosting intensity.
118
FLEX | JANUARY ’18
SLOW REPS
Go slow and deliberate on both
the positive and the negative
halves of reps. Example: When
doing hack squats, take five
seconds to steadily go down and
five seconds to steadily rise back
up. Reason: This greatly increases
the time under tension, stimulating
growth. Advice: As a set of slow
reps progresses and you
approach failure, you can speed
up the reps to make them easier.
REVERSE
FORCED REPS