Generally you hear the term cheating and it brings bad images to one's mind. However when it comes to strength training, the cheat principle can mean the different between cutting an exercise short or pushing it a rep or two beyond to further stimulate muscular hypertrophy.
When we perform strength training exercises, we stimulate muscle fiber thru it contracting (lifting portion of the exercise or concentric phase) and relaxing (lowering portion of the exercise or eccentric phase). Without going into too much detail, the muscles create a waste product through the energy system called lactic acid. This lactic acid buildup is that "burning sensation" you feel in the particular muscle you are working. As you perform multiple reps and sets for the particular muscle ie. standing biceps curl, the muscle glycogen and blood glucose levels become depleted as well as the biceps producing lactic acid and other waste products.. The biceps become "pumped up" because it draws blood into the muscle to bring fuel, nutrients and oxygen to allow the muscle to work efficiently. Enter the cheating... Once the muscle becomes fatigued, you generally can't perform any more reps in the set for that exercise with good form. So, you generally set the weight down and rest the muscle for a few seconds to a minute. The cheat reps are a rep or two at the end of the set that allow the muscle to be stimulated and challenged beyond where you would normally set the weight down. This principle works effectively when you don't have a workout partner to assist with a couple of "Forced Reps" at the end of a set. I will cover Forced Reps in another blog in the future. Cheat reps are basically allowing your form to "suffer" a LITTLE BIT in order to squeeze out an extra rep at the end of a set of biceps curls, triceps press or any other exercise. For instance, when doing a barbell curl, you have finished 10 reps. Your muscles are burning and you are ready to finish the set. In order to complete one or two extra reps, you swing the weight up or may lean into the weight a bit. This causes the muscle to be stimulated more further than if you had completed the set when muscular fatigue set in. You will incorporate stabilizer muscles to assist in the extra rep or two. In the case of the barbell curl, you call upon the deltoids, traps, erector spinae, and a host of minor muscles (Basically use shoulders, lower and upper back to assist.) The key point to remember when doing cheat reps is to not let your form suffer to much or you risk injury. Cheat reps are to be used sparingly. If you find yourself swinging or bouncing the weight from the first few reps, your form is just plain bad and the only thing you're going to get out of the exercise is blown out joints, muscle or tendon tear and miss time off from training to allow your injury to heal! However, when done properly, cheating can be a good thing! *Contact a CERTIFIED personal trainer for further demonstration and instruction before trying cheat reps. Always refer to your physician before beginning this or any other fitness program.
0 Comments
Your comment will be posted after it is approved.
Leave a Reply. |
Josh McCabeAs a Personal Trainer, I am here to help you live the healthiest life style possible! This includes eating habits, workouts and just living well! Ask questions, share ideas and cheer one another on! Categories |
Photo used under Creative Commons from Mr. Vincent Freeman