What are Cheat Reps, and is It Okay to do Them?

Hello Ziddis! The hot topic these days in the corners of the gym is cheat reps. Have you heard of them yet? Some swear by them and others say it could be building indiscipline and injuries. But what exactly they are and should you consider adding them to your gym workout routine? Let us understand them better.

What Are Cheat Reps?

Cheat reps involve using momentum or slight deviations from perfect form to complete an extra rep or push past muscle fatigue. They are often used at the end of a set when strict form becomes difficult. It helps extend a workout and maximise muscle engagement.

Imagine this, you are doing bicep curls and your arms are struggling to complete the reps. You might accelerate your motion to give your movement a slight body swing and voila you get the weight back up. This concept is the pure physics of a pendulum motion. You load your muscles beyond the normal range with a strict form.

Intentional vs. Unintentional Cheat Reps

Let us see what that means:

Intentional Cheat Reps

Intentional Cheat Reps are controlled and deliberate movements that are used as a tool to push muscles beyond failure. Experienced lifters may use them strategically to

• Increase time under tension to help set the momentum.
• Push past the limit to complete the reps.
• Target strength and growth of muscles.

Unintentional Cheat Reps

Unintentional Cheat Reps are simply poor form. This happens when you are tired and instead of focusing on proper mechanics you unknowingly and unintentionally set into a bad posture, extra momentum, slouched shoulders or using other muscles to help move the weight and complete the reps. There is no good side to this and it can cause issues like:

• Increased chances of injury
• Strain on joints and ligaments
• Reduced target muscle activation
• A bad posture and bad habits of training with poor form

Benefits of Cheat Reps

When done correctly, there are tonnes of benefits of cheat reps. They can offer some really cool benefits like:

• Overload the muscles beyond fatigue.
• Push a little further
• Greater muscle breakdown and more muscle growth
• Help build strength
• Build resilience and mental toughness
• Help you train beyond failure
• Better hormonal response by boosting testosterone and growth hormone
• Increases muscle-building potential

Read Also: How Many Sets & Reps Should You Do?

How to do in the Right Way?

As we have read till now, cheat reps can be useful if done strategically but where we draw the line is that they should not replace proper training. If you rely on them too much you could risk bad form and injuries. Here is how to do it the right way:

• Limit just the last few reps of a set.
• Exercises like squats and deadlifts require strict form so do not try cheat reps in them.
• Use it in exercises like curls, lateral raises or rows.
• Do not use its in all your workouts save them for the times when you want to truly push past your limit.
• Focus on proper progression.
• Keep a check on your form and posture.

Takeaway

Cheat reps are not everyone’s cup of tea and one should refrain from them if one hasn’t mastered the form first. When done correctly they can give you the right push, pump and gratification. But if mistaken for an easy way out, you would put yourself at risk of injuries. To help your body push through more, make sure you are energized before hitting those dumbbells. Have a scoop of peanut butter for lasting energy or grab a protein bar to fuel yourself for the workout.

Sources:

https://thepfc.club/blogs/news/strict-vs-cheat-repetitions-which-is-better-for-building-muscle?srsltid=AfmBOoqBu827afimGF9mQAQ4L0EF79S3NgLQbrjwkTCbNBKG21_eUsqx