In the world of fitness and bodybuilding, we are constantly searching for new methods to increase training effectiveness. One technique that has been controversial for years is „cheat reps” – repetitions performed using additional body momentum. Does this method really work, or is it just a myth? Recent research sheds new light on this issue.

The Study

A team of scientists from CUNY Lehman College, led by Dr. Brad J. Schoenfeld, conducted an 8-week study comparing the effects of training with strict form versus the cheat reps technique. The study involved 30 young adults who performed arm exercises – dumbbell bicep curls and tricep pushdowns1.

Methodology

Participants were divided into two groups, each performing exercises on one arm with strict technique and on the other using cheat reps. Training took place twice a week for eight weeks. Scientists measured muscle thickness before and after the intervention using ultrasonography1.

Results

Muscle mass gain: Both techniques yielded comparable results. The average increase in biceps muscle thickness was 5.8% for strict form and 8.0% for cheat reps1.

Training volume: The group using cheat reps performed almost twice the training volume compared to the group training strictly1.

Safety: No injuries related to the cheat reps technique were reported during the study1.

Conclusions

The study suggests that moderate use of cheat reps may be a safe and effective alternative to strict form, especially for advanced athletes. Despite increased training volume, muscle mass gains were comparable in both groups, suggesting that cheat reps are neither better nor worse than traditional technique1.

Practical Implications

1. For beginners: It is recommended to focus on learning proper technique and strict form when performing exercises.
2. For advanced athletes: Cheat reps can be a useful tool to increase training volume and break through plateaus.
3. Safety: It is crucial to maintain moderation and control when performing cheat reps to avoid injury.
4. Individualization: Each athlete should experiment and observe how their body responds to different training techniques.

Summary

Dr. Schoenfeld’s study sheds new light on the controversial cheat reps technique. While the results suggest it may be a safe and effective training method, further research is needed to fully understand its long-term impact on muscle development and joint health1.

Remember, there are no universal solutions in strength training. What works for one person may not be optimal for another. The key to success is experimenting, listening to your body, and consulting with experienced trainers.