Your cheat sheet on how to do well with a freer exercise technique.
A scammer will never succeed, as the cliché says.
As you know, anyone who used a cheat sheet or peeped at a textbook when passing an exam is a cheater and this is discouraging. Bad scammers don’t do well. Good people do it – if they know when and how to do it, and if they only do it occasionally.
In this article, we offer a cheat sheet for doing exercises using cheating. By relaxing your exercise technique only to continue your work approach beyond the strict form of any movement, you can increase the intensity of your workouts and improve their effectiveness.
Most exercises should not be cheated, and most reps should not, but if you study this lesson plan, you will learn how to use this valuable technique to make it easier for you to thrive in bodybuilding.
Cheating, in relation to exercises, refers to the free form of their implementation, i.e. violation of correct technique. There are two reasons to weaken the technique of an exercise: to make the approach easier (wrong reason) or to make the approach harder (right reason). To complicate matters, the line between the two is often too blurry.
Bodybuilders start cheating too early when performing a set, or use additional strength impulse when doing an exercise where poor technique simply increases the likelihood of injury.
First, cheating is a technique for increasing the intensity of training. Therefore, it should only be used after reaching complete muscle failure on the last repetition of an exercise performed with flawless technique.
It is only at this point – but never before – that you release the technique to engage the accessory muscles and do a few more extra reps.
Thus, cheat replays function like forced replays, with the key difference being that you can do them yourself without the help of a training partner.
Secondly, most exercises cannot be cheated. The safest way to apply this method is to add extra movement to your legs and lower back. Therefore, it is best used in exercises for the shoulders, biceps and triceps.
You can also add some extra lower back movement at the end of the bent over rows with a barbell or dumbbells and the vertical row on the block, but do not overdo it. Regarding the chest, abdominals and legs, each exercise for these body parts must be performed with rigorous technique.
Bouncing the bar off the chest during the bench press, or bouncing the back of the thigh off the calves in the lower squat are two examples of improper cheating that only increase the likelihood of muscle tearing and stretching.
Used after muscle failure
The main function of cheating should be to go beyond muscle failure in an exercise that has previously been performed with rigorous technique and full range of motion.
A looser form of movement allows you to do it yourself and without pauses to reduce weight, as in a drop set.
A useful stream of confidence comes from weight control from doing a few extra reps. If you’ve done seven hard reps and three cheat reps, think of it as a 10 reps set.
Then, in future workouts, aim to do all 10 reps with the correct technique, improving your form of movement on those same three cheat reps, and adding cheat reps after just 10 strict reps. When you can do 12 perfect reps, increase the weight.
Transfer of tension to other muscles
The essence of cheating is to release tension from the target muscle and transfer it to other muscles. This becomes a disadvantage if you start cheating too quickly in the set or too energetically and bring too much tension to other muscle groups. Make sure you reach failure before releasing tension on the target muscle.
Risk of injury
Cheating will greatly increase the likelihood of injury if you do it wrong. Don’t use too much of it. Wear a weightlifting belt for exercises such as the standing press, barbell curls, and vertical barbell rows if you intend to break the technique and give the movement extra strength at the expense of other muscles.
Now that we have established a rule that you should only cheat to increase the set time beyond the correct technique for performing each work rep, we will break it. There is another way that follows the same principle, but includes cheat-only approaches.
Pre-fatigue the muscles by doing exercises with strict, correct technique for all repetitions and then do several sets of the same exercise using the additional impulse.
For example, for biceps, you can do Scott Bench curls and seated dumbbell curls for 4 sets of 10-12 strict reps in each exercise. Then finish your biceps workout by doing 4 sets of 6-8 reps with the biceps curl, but all sets and reps are cheating.
And since you’ve already loaded the biceps with eight rigorous sets before the final four barbell cheat sets, most of the barbell curl load will still focus on your previously fatigued biceps.
Cheat Shoulder Workout
Deltoid workouts are done using standing exercises that allow you to use small assisted knees and back movements to lift weights to do extra reps.
Chest lifting and overhead presses can be new exercises for you. Take the barbell with a double overhead grip or lock grip. The brushes are slightly wider than shoulder width apart. Neck at mid-thigh. The back is straight, the body is slightly tilted forward.
With a powerful jerk, begin lifting the barbell, straining your hips, knees and calves. Lift your shoulders up at the same time. At the end of the movement, the bar should rest on the front of the clenched shoulders and lightly touch the neck. Hands are relaxed. Lower the barbell back to the starting position.
- Barbell Curls and Overhead Press – 4 sets of 12-6 reps
- Standing Barbell Press – 2 sets of 8-12 reps
- Standing Side Dumbbell Raises – 4 sets of 8-10 reps
- Standing Vertical Row (Broach) – 2 sets of 10-12 reps
- Standing bent over with dumbbells – 4 sets of 10-12 reps.