Forced Reps vs. Drops Sets

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Question: Which is better for increasing strength , Drop Sets or Forced Reps? I have used both methods but would like to know your opinion.
Answer: For those of you who are not familiar with the terms, Forced Reps or Drop Sets:
Forced Reps are additional reps added to the end of a set using the aid of a good spotter. These are most effective if your spotter understands how to make you do as much work as possible. Too much assistance and the set becomes easier instead of more difficult. Too little assistance and the rep stalls requiring a complete rescue from the weight. When done properly, forced reps are extremely effective as a method of extending the set and increasing the workload to build more strength by taking the muscle or muscle groups being worked to failure. The crucial requirement is a partner who understands how to properly spot the reps by maintaining rep speed for three to four additional reps.
Drop Sets do not usually require a partner but they do require an understanding of how much weight to remove for the most effective set extension. For flushing the muscle during volume training, reps are typically 8 to 10 for both sets. The amount of weight to remove is ideally 27.5% but that is difficult to accomplish. We usually decrease the weight by 25% to 30%, somewhere in the range, whichever is most convenient to reach. For building mass by extending a set use a weight that is heavy enough to perform only 3 to 6 reps in good form. Any more than six reps and you need to use a heavier weight. After the first 3 to 6 reps decrease the weight by that 25%-30% and continue the set within 5 to 8 seconds performing another 3 to 6 reps.. The weight reduction and time frame are the critical points with this technique. Both parts of the sets should be heavy enough to only perform the 3 to 6 reps making your rep total between 6 and 12 reps. With continued persistence you can make strong changes in the amount of weight you can handle.
Both techniques are very effective but without a partner forced reps are impossible. Whenever you do have a partner Forced Reps are more effective than Drop Sets because you continue the set with the original weight and only a small amount of assistance. Both are great for building mass though.
God bless and keep training,
Daryl

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