Should You Cheat On Your Exercises?

We’ve all heard the same advice when it comes to exercise: use proper form, maintain a full range of motion, and move at a controlled pace. This is because many gym-goers tend to use too much inertia, yanking the weights, and engaging minimal muscle effort. However, while this type of "complete cheating" is harmful, there are situations where strategic cheating can actually benefit your workout.

Strict verses Cheat Reps

Why You Should NOT Cheat (Completely)

Complete cheating in exercises typically involves using excessive inertia and poor biomechanical positions. Such improper movements, done under weight resistance, can lead to long-term injuries to joints, ligaments, tendons, and even muscle ruptures.

For this reason, it’s crucial to focus on proper exercise execution. This includes maintaining good form, using a full range of motion, and keeping constant muscle tension throughout your set. Always aim for clean, controlled movements to avoid injury.

Can Strategic Cheating Help Your Workout?

Contrary to popular advice that suggests stopping just shy of failure, bodybuilders like Arnold Schwarzenegger used to push themselves past failure. This mindset led to the development of various weight training techniques designed to increase intensity during heavy sets.

One such technique is strategic "cheating."

Strategic cheating involves using inertial forces to squeeze out a few extra repetitions after you’ve reached failure. This is done after you've performed the exercise correctly and are unable to continue without assistance. Think of it as forced repetitions—similar to how a spotter helps you get a few extra reps when you can't do any more on your own.

Which Exercises Can You Safely Cheat On?

While cheating can be useful, it’s important to choose your exercises wisely. Not all movements can be safely "cheated" without risking injury. Some exercises simply don’t lend themselves to this technique. However, there are a few compound exercises where you can strategically cheat without compromising your safety.

Here are the best exercises where you can safely use the cheating technique:

1. Bicep Curls

Whether you’re using dumbbells, barbells, or performing hammer curls, leaning slightly forward and using some inertial force can help you squeeze out a few more reps. Arnold Schwarzenegger himself famously used this technique to build one of the best bicep peaks in bodybuilding history.

2. Lateral & Front Raises

For lateral and front raises, the dumbbells are in a similar position to bicep curls. By slightly leaning forward, you can use the cheating technique to perform a few extra reps on the concentric part of the movement. If you're aiming for 3D deltoids that really pop, this technique can be a game changer.

3. Hanging Leg Raises

After reaching failure on strict hanging leg raises, you can increase the range of motion by swinging slightly more to help you squeeze out a couple more reps. This technique can push your abdominal muscles beyond their limit, promoting further strength and muscle growth.

Conclusion: Should You Cheat on Your Exercises?

While complete cheating can be detrimental to your workout and lead to injuries, strategic cheating can actually enhance your progress when done correctly. It’s important to know when and how to implement this technique, focusing on the right exercises that allow for controlled use of inertia.

For best results, always ensure you maintain proper form, and use the "cheat" technique only after reaching failure with good technique. This will allow you to push your limits safely and effectively.

To learn more about exercise techniques and avoid common workout mistakes, check out our Ultimate Guide to Proper Exercise Form and How to Maximise Your Muscle Gains.