Biceps curl cheat reps involve swinging the weight using momentum and shoulder flexion. Strict reps are performed with the body stationary, only bending the elbows. Subjects could flare their elbows and use their legs for cheat rep pushdowns, whereas strict reps required an upright torso with elbow flexion. All sets were performed to failure.
The study involved the following conditions:
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Four sets of 8-12 reps were performed per session.
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Weights scaled with progress to maintain the rep range throughout the study. The cheat reps group used heavier weights overall.
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Arm thickness was measured before and after the experiment using standardized techniques.
The study found no significant difference in muscle growth between cheat and strict reps with similar gains for the biceps, brachialis, and triceps. The researchers stated, “The use of external momentum neither helped nor hindered hypertrophy of the target muscles.”
These results suggest cheat reps can be as effective as strict reps, at least for untrained people. However, many caveats, like cheat technique variability, rep tempo, and resistance profiles, must be considered and are limited to a single, short-term study.
* Greater Tension: Using momentum allows for heavier training loads, which could help experienced lifters progress strength-wise.
* Reach Failure: Cheat reps enable reps to and beyond typical failure, potentially enhancing growth stimulus.
* Safety: Form variability with cheat reps could increase injury risk.
* Progress Tracking: It can be difficult to discern whether performance improvements are due to strength gains or cheat techniques.
While many argue beginners grow equally from any stimulus, research says otherwise. “Studies on untrained individuals are not useless,” HoH posits. To help expand on the research, exercise educator Jeff Nippard will be involved with a study on cheat reps using experienced lifters.
Q: Are cheat reps as effective as strict reps for untrained individuals?
A: Yes, the study found no significant difference in muscle growth between cheat and strict reps for untrained individuals.
Q: Can cheat reps be used for experienced lifters?
A: The study only involved untrained subjects, so it’s unclear how the results apply to experienced exercisers.
Q: What are the potential drawbacks of cheat reps?
A: Safety, form variability, and difficulty in tracking progress are potential drawbacks.
Q: Should strict technique always be the default?
A: Yes, it’s recommended to prioritize strict technique, but some degree of deviation and momentum creeps into sets is unlikely to harm gains.
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