Cheating reps, bodybuilding, strength training
In the method of falsified motion, the actual range of motion is modified to produce an additional pulse. In order to avoid damage to the musculoskeletal system a correct and controlled falsification of the movement is a basic requirement.
If the movement due to fatigue is technically no longer technically feasible, this method can be used to delay the termination of exercise by the athlete modifying the movement to an extent that an additional impulse to handle the repetition is possible. The biceps curl therefore tilts the upper body back to overcome the weight. This feature is often uncontrolled and unconsciously implemented in beginner training. The risk of injury is particularly high and damage to the musculoskeletal system and joints are often the consequences.
As with most methods in bodybuilding, the muscle of 5 to 6 repetitions is maximally tired with the method of cheatings. This is followed by 2-4 repetitions with technical modification, so that further repetitions are still possible. The example of the bench press this is done with lifting the buttocks. Since this method may cause risks in the technical design under fatigue conditions, no more than 4 sets per exercise are recommended. In addition, this method should only be included in the training plan as a supplement.
The inclusion of additional muscles in the movement can delay the termination of the movement. This increases the load and the stimulus to build muscle is increased.
This method works at the maximum of the movement executions. Especially with exercises while standing by the falsification of the movement, the spine is excessively stressed. If the movement is not carried out correctly, damage to the musculoskeletal system is a frequent consequence. Especially when deadlift injuries occur frequently. Therefore, even with years of experience in bodybuilding, this method should rarely be used.
For more information, see our topic: Bodybuilding Injury