Cheat Reps vs Strict Reps (NEW Study)

Summary

This video explores a groundbreaking study comparing cheat reps and strict reps for muscle hypertrophy. 25 untrained individuals trained using both techniques for 8 weeks, with results showing no significant difference in muscle growth between the two methods. While cheat reps allow for heavier weights, concerns around safety and tracking progress remain. The video emphasizes that more research is needed, especially for trained individuals, before definitive conclusions can be drawn. It also discusses the importance of strict technique for progress assurance, but acknowledges that some deviation may still be effective for muscle growth.

Takeaways

• 😀 A study compared cheat reps vs. strict reps for muscle hypertrophy using 25 untrained individuals over 8 weeks.
• 😀 Cheat reps involve using external momentum to lift the weight, while strict reps focus on controlled movements without swinging.
• 😀 Both cheat and strict reps produced similar hypertrophy results in the biceps and triceps, as measured by muscle thickness at different regions.
• 😀 The use of external momentum did not hinder muscle growth in the target muscles, dispelling the belief that cheating reduces muscle activation.
• 😀 Cheat reps allow individuals to lift heavier weights, but there is uncertainty about whether this translates to real progress due to cheating.
• 😀 The study design, where participants trained both conditions (cheat and strict), helped minimize confounding variables like genetics and nutrition.
• 😀 Although cheat reps may not show direct injury risk in this study, the long-term safety and impact on progression still require further research.
• 😀 Strict reps are beneficial for tracking progression confidently, as lifting heavier loads with strict technique is an indication of real strength gains.
• 😀 While cheat reps might offer an alternative approach, the study cautions that more research is needed to explore their benefits fully, especially in trained individuals.
• 😀 This research suggests that cheat reps may not be inherently detrimental, but strict technique is still recommended as the default for hypertrophy training.
• 😀 The Alpha Progression app offers personalized training programs that can help users track their progress, optimize workouts, and provide recommendations for progressive overload.

Q & A

What was the main focus of the study discussed in the video?

The main focus of the study was to compare the effects of cheat reps versus strict reps on muscle hypertrophy in untrained individuals.

How were cheat reps and strict reps defined in the study?

Cheat reps involved using external momentum to assist with the lift, such as swinging the weight or using leg drive. Strict reps were performed with a stationary body and controlled movements, with the focus on flexing the target muscle until failure.

What did the study find about the effects of cheat reps on muscle hypertrophy?

The study found that muscle hypertrophy in the target muscles (biceps and triceps) was similar for both cheat reps and strict reps, suggesting that using external momentum neither helped nor hindered muscle growth.

Why did the researcher mention that the study used untrained individuals?

The researcher mentioned this because findings on untrained individuals may not directly extend to trained individuals, but studies on untrained individuals are still valuable for understanding general muscle growth patterns.

Were there any concerns about safety when using cheat reps?

While there was no direct evidence suggesting cheat reps increased injury risk, the study did not specifically address safety, and the possibility of injury with longer use of cheat reps remains unanswered.

How did the cheat rep condition affect progression compared to strict reps?

Participants in the cheat rep condition lifted heavier weights, but both conditions showed progression over the 8-week study period. However, it was harder to track how much of the progression was due to cheating.

What is the potential advantage of using cheat reps, according to some proponents?

Proponents of cheat reps argue that they allow for more total reps beyond normal failure, which may help push past plateaus and ultimately lead to greater overall muscle growth, even if the exact mechanism is not fully understood.

What does the researcher say about training muscles at longer lengths in this study?

The researcher notes that although cheating during bicep curls might increase tension at longer muscle lengths, this study was not designed to examine whether training at longer lengths specifically benefits hypertrophy.

How does this study contribute to the overall understanding of training methods?

This study adds to the body of evidence showing that both cheat reps and strict reps can produce similar hypertrophy outcomes, though it also highlights the need for further research on different training variables and safety concerns.

What is the main takeaway regarding strict vs. cheat reps?

The main takeaway is that, for muscle hypertrophy, cheat reps and strict reps appear to be equally effective, though strict reps may still be the preferred method for many due to better tracking of progress and safety concerns.