In strength training, a fascinating and somewhat controversial technique is “cheating reps.” It challenges traditional notions of strict form and precision, inviting you to embrace a concept often called “training dirty.” But what does it mean to incorporate these methods into your workout routine, and why might you consider bending the rules?
What does it mean to train dirty?
Training dirty means you start a workout aware that some reps might not follow perfect form. Cheating an exercise means your technique has some mistakes.
Strict form training, on the other hand, emphasizes precision and control in every movement. This approach demands adherence to the perfect execution of exercises, ensuring the targeted muscles are fully engaged while minimizing the involvement of secondary muscles. It requires constant attention to technique, making it an excellent method for beginners learning the fundamentals and for experienced lifters aiming to perfect their form.
What are cheating repetitions (cheat reps)?
Cheating repetitions, commonly known as cheat reps (or exercise cheating), occur when you intentionally loosen your form during an exercise to lift a weight that’s heavier than what your strict form would allow. You can push past the usual limits by using momentum or engaging additional muscle groups, lifting more weight than usual. While these reps enable heavier lifts, they distribute the workload across multiple muscles, making it an advanced technique for experienced lifters looking to break through training plateaus.
Examples of cheating reps
Below, you’ll find typical examples of cheat reps in weight training that many lifters use to push their limits.
- Using body momentum during bicep curls by swinging the torso to lift the weight instead of isolating the bicep.
- Hiking the hips during a deadlift to gain leverage and complete the lift with more assistance from the lower back.
- Creating a mini-jump during shoulder presses to aid in lifting the weights through the sticking point.
- Leaning back or arching the back excessively on a seated row to use additional muscles and complete a heavy set.
- Lifting the feet off the floor during a bench press for additional push from the hips and legs.
- Jerking the weights during a lateral raise using a quick push-off to get past the most challenging part of the lift.
- Dipping the knees slightly during a standing overhead press to help press the bar overhead.
- Allowing wrists to drop during barbell curls to use forearm muscles to finish the rep.
Intentional vs. Unintentional Cheat Reps
Intentional cheat reps involve deliberately using momentum or other techniques to lift beyond your standard capacity, aiming to push through muscular fatigue and stimulate further growth. This requires understanding your form and limits to ensure safety and effectiveness.
On the other hand, unintentional cheat reps occur when form is compromised unconsciously due to fatigue, lack of focus, or insufficient training experience. This can pose a risk of injury as the proper technique isn’t being applied with awareness or intent.
Ultimately, the distinction lies in control and purpose. With intentional cheat reps, you maintain some level of control and use them as a strategic tool. Unintentional reps signal a lack of technique or overestimating one’s abilities, which can hinder progress and increase injury risk.
Pros and cons of exercise cheating
Pros of Exercise Cheating
- Break Through Plateaus: Cheat reps can help push through sticking points by allowing you to lift heavier weights beyond your standard capacity.
- Increased Intensity: Incorporating cheat reps can elevate the intensity of your workout, encouraging further muscle recruitment and growth.
- Extended Sets: When muscle fatigue sets in, a slight cheat can extend the set, ensuring the muscles reach more profound levels of exhaustion.
- Adaptation Variety: Using cheat reps periodically exposes your muscles to varied stress points, promoting greater adaptability and resilience.
Cons of Exercise Cheating
- Risk of Injury: If done excessively, poor technique and improper form during cheat reps can lead to strains, sprains, or even serious injuries.
- Compromised Form: Over-relying on cheat reps may lead to developing bad habits, neglecting the importance of good form and targeting incorrect muscle groups.
- Less Effective Muscle Targeting: Using momentum or secondary muscles might reduce the load on the intended muscle, making the exercise less effective.
- Unsuitable for Beginners: Without a solid foundation, novices may misuse cheat reps, resulting in ineffective workouts or potential harm.
- Potential for Overtraining: Extending sets with cheat reps too frequently may lead to overtraining and hinder recovery.
The Best Cheat Exercises
Not all exercises are ideal for applying cheat reps. Understanding which movements can benefit from this advanced technique and which should be avoided is essential.
Barbell Curls for Biceps
Barbell curls are a staple for biceps training, and cheat reps can add an extra punch. The movement naturally allows a little body momentum, especially when lifting heavier weights to stimulate muscle growth.
- Why It’s Good for Cheating: The biceps can handle some form nuances without compromise, making them suitable for cheat reps when you aim to push beyond standard limits.
- How to Cheat: As you reach the sticking point during a barbell curl, incorporate slight hip or back thrusts to power the bar through. To maintain safety, do not overexaggerate the movement.
Seated Rows for Back
Seated rows build a broad and robust back. Using cheat reps here can involve slight variations to engage more muscles in your mid and upper back.
- Why It’s Good for Cheating: The back is a large muscle group that can leverage cheat reps to break through progress plateaus, as increased tension aids in muscle hypertrophy.
- How to Cheat: During the pulling phase, slightly sway your torso back as the weight approaches your body. This will allow you to complete extra reps or work through failure.
Standing Overhead Press for Shoulders
The standing overhead press is excellent for developing shoulder strength, and cheat reps can help overload the deltoids effectively when managed correctly.
- Why It’s Good for Cheating: Shoulder muscles often need new stimuli, and incorporating body movement can help activate them beyond traditional methods.
- How to Cheat: Utilize a mild knee dip or leg drive to assist in lifting the bar past the initial sticking point. Keep control to prevent any injury risk to your lower back. Once the weight is overhead, slowly lower the weight using a 4-6-second eccentric.
Dumbbell Shrugs
Regarding cheat reps, dumbbell shrugs are an excellent choice for incorporating this technique. They are a great way to target your traps and shoulders, but also a movement where a little cheating can help enhance muscle growth without significant risk. Here’s why dumbbell shrugs make for effective cheat reps:
- Why It’s Good for Cheating: Dumbbell shrugs are ideal for cheat reps because they primarily target the trapezius muscles, and a slight body sway can help lift heavier weights than you could with strict form. Additionally, using momentum in shrugs can enhance muscle fatigue, encouraging muscle growth by engaging more muscle fibers.
- How to Cheat: The key lies in incorporating a slight momentum to bypass the sticking point where your muscles might typically falter. Begin by slightly bending your knees and hinging at the hips, which helps create a smooth rhythm. As you initiate the lift, use a quick upward motion with your legs to build momentum, allowing you to lift heavier weights or achieve extra reps. This initial push provides the momentum needed to shorten the lift path, enabling engagement of the traps more effectively.
The Worst Exercises for Cheating
Bench Press
The bench press is an exercise where cheating can compromise safety and effectiveness. When you bounce the bar off your chest to gain momentum, you reduce tension on the pectoral muscles and put unnecessary stress on the sternum. This improper technique increases the risk of injury and diminishes muscle gains.
Concentration Curls
Concentration curls are designed to target the biceps with strict form. Cheating on this exercise by involving other muscle groups or using swinging motions shifts the focus away from the biceps, undermining its purpose. It also reduces the stimulus needed for effective muscle growth.
Lateral Raises
Lateral raises require precise execution to isolate the shoulders effectively. Using cheat reps, such as swaying the body or excessively engaging other muscles, can lead to poor shoulder activation and potential strain, especially on the rotator cuff, increasing injury risk.
Leg Press
Cheating on the leg press, often by limiting the range of motion or using abrupt thrusts, compromises proper form and loading of the leg muscles, particularly the quadriceps and glutes. This negates the muscle-building potential and places undue stress on the knee joints, increasing the chance of injury.
How to Integrate the Cheat Reps into Training?
Incorporating cheat reps into your strength training routine requires a strategic approach. First and foremost, understand that cheat reps should complement your existing workout plan, not replace good form or foundational exercises. Start by choosing isolation movements, which tend to be more forgiving when using cheat reps. This allows you to focus on form and control while gently incorporating the additional momentum that cheat reps involve.
Consider integrating cheat reps towards the end of your workout session or set. This timing ensures that you first build strength and endurance with strict form. It’s a particularly beneficial strategy when your muscles have been pre-exhausted. Here’s a simple approach: Use cheat reps for the last couple of repetitions of your final set, transforming those remaining movements into an opportunity for growth.
How often should cheat reps find a place in your routine? For optimal results, introduce cheat reps one to two times per week, focusing on different muscle groups. This approach avoids over-reliance and ensures sufficient recovery time. Think of cheat reps as a tool for breaking through plateaus rather than a weekly staple.
Effectiveness of Cheat Reps for Muscle Hypertrophy
One study so far directly investigated the effectiveness of cheat reps on muscle growth compared to traditional strict reps.
The study, involving 25 healthy, untrained individuals between 18 and 40, explored how using momentum in resistance training impacts upper body muscle development. The focus was on determining if utilizing ‘cheat reps’, which involve assistance from additional muscles, influences muscle growth differently than a strict technique.
Researchers found that using momentum during resistance training didn’t improve or hinder the hypertrophy of target muscles. Although cheat reps involved lifting a greater weight, the muscle gains were comparable to those achieved with strict form repetitions. They also noted that future research should focus on momentum usage among more experienced lifters and closer examine the potential for increased injury risks.
Are Cheat Reps Beginners Friendly?
The short answer is no. To effectively incorporate cheat reps, you need to be a serious lifter with noticeable muscle gains. You should have a solid understanding of your body and the ability to perform the exercise flawlessly before attempting cheat reps. Mastering the basics is crucial before venturing into cheat techniques.
Closing thoughts about cheat reps
While often controversial, cheat reps offer a unique approach to overcoming plateaus in strength training and muscle hypertrophy.
You can enhance your workout regime by understanding their strategic use and pairing them with proper form and regular exercises. It’s crucial to weigh the benefits against potential drawbacks and carefully approach cheating techniques. Advanced lifters with experience and knowledge often benefit the most from incorporating cheat reps into their programs.
Ultimately, the effectiveness of cheat reps depends on how you integrate them into your training and your specific fitness goals. When used judiciously and with proper consideration, they can be a powerful tool in your workout arsenal. Remember, the key is balance and mindful application.
