New Research Says Cheat Reps Build as Much Muscle as Strict Reps
We have long been told that in order to maximise our muscle building efforts, all reps must be completed strict and with good form. And it is also a good idea in order to ensure we use full range of motion in our training. While this is all backed by science, the seasoned lifters in your local gym (and Schwarzenegger himself) may beg to differ.
Now, a new study has compared strict reps vs cheat reps and their effect on building muscle. While the study is the first of its kind, and should be taken with a pinch of salt, it could mean cheat reps are here to stay.
The Study
The study preprint which can be found on Sportrxiv investigated the effect of using momentum during resistance training on upper body muscle growth. The aim was to assess whether using 'cheat reps', which involve momentum from supporting muscles, affects muscle growth compared to strict technique.
The Methods
In the study, researchers used the following methods:
Inclusion of 25 healthy untrained participants aged 18-40.
A within study design with one limb performing strict reps and the other limb performing cheat reps.
Twice a week for 8 weeks participants completed 4 sets of 8-12 reps to failure, under supervision.
Exercises included bicep curls and tricep pushdowns.
Strict reps required isolated movement, while cheat reps allowed momentum to assist lifts.
Volume load (sets × reps × weight) was recorded.
Muscle thickness was assessed using ultrasound and arm circumference was measured with a 3D scanner.
The Results
The findings of the research included:
Both strict and cheat reps resulted in similar increases in muscle thickness and arm circumference. Cheat reps achieved significantly greater volume load, almost double that of strict reps. Participants reported initial soreness and faster heart rates during cheat reps but they adapted over time. No injuries were recorded during the study.
The Conclusion
The researchers concluded that the use of momentum during resistance training did not enhance, or negatively affect hypertrophy of the target muscles. Despite cheat reps involving greater volume load, muscle gain was similar to strict reps. They also mentioned that future research should explore momentum use with more experienced lifters and the potential for increased injury risk needs further study.
What Does This Mean for Us?
According to researcher Dr Patroklos Androulakis Korakakis in an Instagram post, 'This is the first study to ever directly explore the concept of cheat reps and should be interpreted with caution. It is NOT the end-all-be-all of technique studies but an important first step.'
He continued to explain that the study has a few limitations that must be taken into account. For example, the study used only untrained participants and single-joint exercises. As well as this, he mentioned that the execution of cheat reps varied slightly between participants, which could have influenced the results. Finally, he noted that 8 weeks may not be long enough to reflect the long term effects of cheat reps on muscle growth or injury risk.
The findings of the study challenge the idea that strict technique is absolutely essential for muscle growth. This suggests that we can achieve similar muscle growth even when using momentum in our sets here and there, as the heavier loads in cheat reps could offset the use of other muscle groups. However, we should still prioritise full range of motion and good technique to get the best hypertrophy results and avoid injury. As the researchers note, more studies are needed at this point before we start cheating all our reps.
You can check out our cheat curl guide here to get the most out of your bicep training.
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