Rest day reading .. Are ‘cheating’ reps really that bad?
When it comes to performing exercise, there is so much contradiction it’s hard to muddle through. From forced reps to partial reps to ‘cheat’ reps – everyone has an opinion and everyone loves to tell you who’s wrong! Here‘s an article from Elite FTS and here, one from T-nation discussing this issue. Neither of which I hasten to add, advocate for a moment ‘cheating’ as a beginner or even an intermediate lifter in some cases, but only when you reach advanced level’s of strength and/or size and are looking to break through into new territory. I personally cannot stress enough the importance of form and believe it should be something you strive to improve all the time and focus on every single session, but let’s not forget there are benefits that can be had from ‘cheating’. After all what is a negative rep if it’s not cheating at the start and benefiting from the overload on the negative phase to come back stronger next session?
Recently I posted a video of my overhead press and commented that there was too much layback. However, this enabled me to lockout at least the last two reps of my set. If I was being really harsh probably the last three! Where these last few reps beneficial? Potential injury aside, I think so. Although I stand by the fact I need to tighten up my form (to reduce that injury potential), those last reps would have provided a stimulus for my muscles/CNS and I will be stronger for it when I re-visit the bar. To reduce injury potential I would have been better turning the last rep into a push press and perhaps I’ll try that next time!
Of course, if you are a competing athlete or weightlifter, then cheating or not locking out a lift whilst competing is an absolute ‘no-go’, and I am in no way condoning the use of ‘cheat’ reps for these types of goals. However my goal is not one of competition, but of size and strength. In the journey to getting ‘Hench’ I feel that the occasional ‘cheat’ or partial rep may well be beneficial in certain exercises, as a finisher for otherwise fatigued muscles or to force some extra growth. But this is just my opinion, I would suggest you make your own decision! If for anything else you could increase DOMS and could then potentially reduce your performance in the next session!