DEFINITION

Cheating reps refer to a technique of using momentum or “cheating” to complete additional reps of an exercise when muscles are fatigued. This allows for extra workload beyond muscular failure.

EXPLANATION

Cheating involves using momentum from the body to assist the prime movers in completing reps after reaching failure.
It facilitates several additional forced reps or partial reps beyond the point that strict form would allow.
This extended workload helps trigger new muscle growth. But cheating should only be used judiciously.
Common on exercises like barbell curls, lat pulldowns, and lateral raises.

EXAMPLES

Rocking the torso or swinging the arms to complete extra curls
Leaning back or heaving the torso to get extra pull-up reps
Using legs to thrust up the weight on dumbbell shoulder presses

RELATED TERMS

Time under tension – extended sets increase this driver of hypertrophy
Progressive overload – cheating enables greater overall volume
Forced reps – completed with assistance from a spotter

COMMON QUESTIONS

Won’t cheating cause injury? In moderation it is generally safe but don’t cheat to an excessive degree.
When should I cheat? Only near the end of a set when muscles are fatigued. Do not cheat all reps.

DO NOT CONFUSE WITH

Bad form – improper technique that can cause injury. Cheating is strategic near the end of a set.
Half reps – partial range of motion. Cheating allows full ROM with momentum.

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