Cheat Sets in the Gym: Understanding the Technique, Benefits, Risks, and Proper Execution

What is cheat set in gym?

A "cheat set" in the gym refers to an advanced training technique where an individual intentionally uses slight momentum or engages secondary muscle groups to complete additional repetitions beyond the point of strict muscular failure, primarily to extend a set and increase the total training stimulus.

Understanding the "Cheat" in Cheat Sets

In the context of resistance training, "cheating" typically implies deviating from strict exercise form. However, in a cheat set, this deviation is deliberate and strategic. The goal is not to make an exercise easier from the outset, but rather to push past the absolute limit of the target muscle when performing an exercise with perfect, isolated form. Once the primary muscle can no longer move the weight concentrically (on the lifting phase) with strict technique, a small amount of body English, momentum, or assistance from synergistic muscles is employed to eke out a few more repetitions.

The Biomechanics and Physiology Behind Cheating

When performing an exercise with strict form, the primary mover muscles are isolated as much as possible, and the force is generated through controlled contraction. Upon reaching muscular failure for these primary movers, the body's ability to produce the necessary force diminishes. A cheat set leverages the following biomechanical and physiological principles:

• Momentum Generation: By incorporating a slight swing or body lean, the lifter generates momentum, which temporarily reduces the perceived load on the primary muscle, allowing it to complete the concentric phase.
• Accessory Muscle Recruitment: Muscles that typically assist in a movement (synergists) are recruited more heavily to help the fatigued primary muscle. For instance, during a bicep curl, the anterior deltoids and erector spinae might contribute more significantly.
• Extending Time Under Tension (TUT): By forcing out additional reps, even with compromised form, the target muscle remains under tension for a longer duration, potentially stimulating further adaptation.
• Eccentric Overload: Often, even if the concentric (lifting) phase is "cheated," the eccentric (lowering) phase can still be controlled. The eccentric phase is known to induce greater muscle damage and subsequent hypertrophy.

When and Why to Employ Cheat Sets (Potential Benefits)

When used judiciously by experienced lifters, cheat sets can offer several benefits:

• Overcoming Plateaus: By exposing muscles to a greater training stimulus, cheat sets can help break through strength or muscle growth plateaus.
• Increasing Training Volume and Intensity: They allow for more total work to be done within a set, pushing the muscle beyond its typical failure point.
• Enhanced Muscle Fiber Recruitment: Pushing muscles to their absolute limit can help recruit a broader spectrum of muscle fibers, including high-threshold fast-twitch fibers that are often harder to activate.
• Mental Toughness: Successfully completing a cheat set requires significant mental fortitude, pushing past discomfort and perceived limits.
• Targeting Different Portions of the Strength Curve: The initial momentum can help overcome sticking points in an exercise's range of motion.

How to Properly Execute a Cheat Set (Technique & Guidelines)

Cheat sets are an advanced technique and should be applied strategically, not indiscriminately.

• Master Strict Form First: Before attempting a cheat set, you must be able to perform the exercise with perfect, strict form for the intended rep range.
• Initiate After Failure: Only begin to "cheat" after you have reached absolute muscular failure with strict form. Do not start a set with compromised technique.
• Controlled Momentum: The "cheat" should be minimal and controlled, just enough to get the weight moving. Avoid wild swinging or excessive body English, which turns the exercise into a different movement entirely and increases injury risk.
• Focus on the Target Muscle: Even with momentum, the conscious effort should remain on the primary muscle group. Feel it working, especially during the eccentric phase.
• Strategic Exercise Selection: Cheat sets are best suited for isolation exercises or movements where a small amount of body English can assist without major spinal or joint compromise.
  • Good Candidates: Bicep curls, lateral raises, hammer curls, machine rows, tricep pushdowns (with caution).
  • Poor Candidates (Avoid): Squats, deadlifts, overhead presses, bench presses, good mornings – exercises where spinal stability and joint integrity are paramount.
• Limited Reps: Typically, only 1-3 extra repetitions are performed using the cheating technique. Going for too many can negate the benefits and increase risk.
• Prioritize the Eccentric: Always try to control the lowering (eccentric) phase of the lift, even if the concentric phase was cheated.

Risks and Considerations: When Cheating Goes Wrong

While beneficial for some, cheat sets carry significant risks if not executed correctly or by the appropriate individuals:

• Increased Risk of Injury: The primary concern is injury due to poor form, excessive load, and compromised joint positions. The lower back, shoulders, and elbows are particularly vulnerable.
• Reduced Muscle Activation of Primary Mover: If cheating is introduced too early or is too excessive, the target muscle may not receive sufficient stimulus, and other muscles (or momentum) take over too much of the work.
• Reinforcing Poor Motor Patterns: Consistently using poor form, even intentionally, can ingrain bad habits that are hard to unlearn and can lead to chronic issues.
• Not for Beginners: Individuals new to resistance training lack the proprioception, muscle awareness, and foundational strength to safely or effectively implement cheat sets. They should focus on mastering strict form.
• Specific Exercises to Avoid Cheating On: As mentioned, compound lifts that involve heavy loads and complex movement patterns (e.g., squats, deadlifts, overhead presses) should never be performed with cheating, as the injury risk to the spine and major joints is prohibitively high.

Who Should Consider Cheat Sets?

Cheat sets are an advanced technique best reserved for:

• Experienced Lifters: Individuals with several years of consistent training experience, who have developed strong mind-muscle connection and excellent body awareness.
• Those Past Plateaus: Lifters who have stalled in their progress despite consistent training and program adjustments.
• Individuals with Specific Goals: Bodybuilders or strength athletes looking to maximize hypertrophy or push limits in a controlled manner.

Conclusion: A Tool, Not a Crutch

A cheat set is a sophisticated tool in an experienced lifter's arsenal, designed to strategically extend time under tension and overcome plateaus by pushing beyond momentary muscular failure. It is not an excuse for sloppy form, nor is it a technique for beginners. When applied intelligently, with an understanding of biomechanics and a strict adherence to safety guidelines, cheat sets can be an effective way to intensify training and stimulate further adaptation. However, misuse can easily lead to injury, making it crucial to weigh the potential benefits against the inherent risks.