The key to effective forced-rep training is having a spotter who knows what he is doing. The objective is to get two to four forced reps at the end of a set -- not 8-10. For that reason, the spotter shouldn't be helping too much and taking on most of the work. He should make you work hard throughout each and every forced rep, providing just enough assistance to get you past your sticking point. That said, the spotter shouldn't be making you work so hard that the reps each take five seconds on the concentric portion.

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