Cheat Gainer: Understanding, Benefits, Risks, and Proper Application

How to do cheat gainer?

The "cheat gainer" refers to the strategic application of controlled body momentum (or "cheating") in resistance exercises, primarily to lift heavier loads or extend sets beyond strict muscular failure, with the aim of stimulating greater muscle hypertrophy (gains).

What is "Cheating" in Exercise?

In the realm of resistance training, "cheating" typically refers to the deliberate use of momentum or other muscle groups to assist in lifting a weight, rather than relying solely on the target muscle group's concentric contraction. While often associated with poor form and injury risk, when applied strategically and with intent, it can be a valuable advanced technique. The goal of a "cheat gainer" is not to make an exercise easier, but to overload the target muscles in a way that strict form might not allow, or to push past a sticking point.

The Rationale Behind "Cheat Gainers": Why Use Momentum?

The strategic use of momentum in certain exercises offers several potential benefits for muscle hypertrophy:

• Overload Principle: By allowing you to lift slightly heavier weights than you could with strict form, cheating can provide a greater mechanical tension stimulus, which is crucial for muscle growth.
• Breaking Plateaus: When you've stalled on a certain weight with strict form, a controlled cheat can help you progress by exposing your muscles to heavier loads, even if only for part of the range of motion.
• Extending Sets: After reaching muscular failure with strict reps, a few "cheat" reps can extend the set, increasing time under tension and metabolic stress, both contributors to hypertrophy.
• Targeting Specific Strength Curves: Many exercises have a "sticking point" where the muscle is weakest. Cheating can help you power through this point, allowing the muscle to be fully loaded in its stronger ranges.
• Eccentric Overload: The most valuable part of a cheat rep is often the controlled negative (eccentric) phase, where the muscle is forced to resist a heavier load than it could concentrically lift, leading to greater muscle damage and subsequent growth.

Common Exercises Where "Cheating" is Applied (The "Cheat Gainer" Examples)

While the principle can be applied to various movements, the most common and arguably safest applications are in exercises where the primary movement is vertical and the risk of spinal shear is minimized.

Barbell Cheat Curl

The cheat curl is perhaps the most classic example of a "cheat gainer" technique, popular for targeting the biceps.

• Muscles Targeted: Primarily biceps brachii, with assistance from brachialis, brachioradialis, and anterior deltoids.
• Execution:
  1. Starting Position: Stand upright, holding a barbell with an underhand grip, hands shoulder-width apart. The barbell should rest against your thighs. Maintain a slight bend in your knees and a braced core.
  2. Initiating the Lift (The "Cheat"): With a slight lean back and a subtle hip drive (a controlled "body English"), initiate the upward movement of the barbell. This momentum helps you get the weight moving past the initial sticking point.
  3. Concentric Phase: Once the momentum has initiated the lift, focus on powerfully contracting your biceps to continue curling the weight upwards towards your chest. The goal is to make the biceps do as much work as possible after the initial "kick."
  4. Peak Contraction: Squeeze your biceps at the top of the movement.
  5. Eccentric Phase (Crucial): This is where the real gains happen. Slowly and deliberately lower the barbell back to the starting position, resisting the weight throughout the entire descent (2-4 seconds). Do not let the weight simply drop.
  6. Repetition: Immediately transition into the next rep, using the same controlled momentum to initiate.
• When to Use: Typically employed at the end of a set when strict form can no longer complete a full repetition, or as the first few reps with a heavier weight to get the muscles accustomed to the load before transitioning to stricter reps (though this is less common).

Barbell Cheat Row

The cheat row, often performed with a barbell or T-bar, allows for greater overload of the back muscles.

• Muscles Targeted: Latissimus dorsi, rhomboids, trapezius (middle and lower), posterior deltoids, biceps.
• Execution:
  1. Starting Position: Stand with feet shoulder-width apart, hinge at your hips, maintaining a straight back and a slight bend in your knees. Grab the barbell with an overhand or mixed grip, hands slightly wider than shoulder-width apart. Let the weight hang directly below your chest. Your torso should be angled between 45 degrees and parallel to the floor, depending on the desired back emphasis.
  2. Initiating the Lift (The "Cheat"): From the hinged position, use a slight upward thrust from your hips and legs (a controlled "pop") to help initiate the pull of the barbell upwards.
  3. Concentric Phase: Once the momentum has initiated the lift, powerfully pull the barbell towards your lower chest/upper abdomen, squeezing your shoulder blades together. Focus on pulling with your elbows, thinking about driving them towards the ceiling.
  4. Peak Contraction: Contract your back muscles hard at the top of the movement.
  5. Eccentric Phase (Crucial): Control the descent of the barbell back to the starting position, resisting the weight throughout the entire range of motion. Avoid letting the weight crash down.
  6. Repetition: Transition smoothly into the next rep, resetting your body position slightly if needed for the next "pop."
• When to Use: Ideal for breaking through plateaus on heavy rows, or for adding a few extra reps at the end of a set to enhance volume and intensity.

The Risks and Drawbacks of "Cheating"

While beneficial when used correctly, "cheating" carries inherent risks if misused:

• Increased Injury Risk: Uncontrolled momentum, especially with heavy weights, can place excessive stress on joints, tendons, and ligaments (e.g., lower back in rows, elbows and shoulders in curls).
• Reduced Muscle Tension: If too much momentum is used, the target muscle may not be adequately challenged, defeating the purpose of the technique. This often leads to "ego lifting" where the focus is on moving weight, not stimulating muscle.
• Poor Form Reinforcement: Consistently relying on cheating can ingrain poor movement patterns, making it harder to perform exercises with strict, controlled form when necessary.
• Spinal Compression/Shear: Exercises like cheat rows or curls with excessive back extension can put undue stress on the lumbar spine.

Who Should (and Shouldn't) Use "Cheat Gainers"?

• Should Use (with Caution):
  • Experienced Lifters: Individuals with a solid foundation in exercise technique, excellent body awareness, and a strong mind-muscle connection.
  • Those Aiming for Hypertrophy: When used as an advanced technique to break plateaus or extend sets.
• Should NOT Use:
  • Beginners: Novices should prioritize mastering strict form to build a strong foundation and avoid injury.
  • Individuals with Pre-existing Injuries: Especially those affecting the lower back, shoulders, or elbows.
  • Those Focused on Strength (1RM): While it can help move heavier weight, it doesn't directly translate to raw strength in a strict lift.
  • Anyone Lacking Control: If you cannot control the eccentric phase of the lift, you are using too much weight or too much momentum.

Proper Application and Safety Guidelines

To maximize the benefits and minimize the risks of "cheat gainers":

• Prioritize Strict Form First: Always ensure you can perform an exercise with excellent strict form before attempting to "cheat." Cheating is an advanced technique, not a substitute for proper mechanics.
• Controlled Negative (Eccentric): This is paramount. The controlled lowering phase is arguably the most effective part of a cheat rep for muscle growth and injury prevention. Aim for a 2-4 second eccentric.
• Strategic Use: Don't cheat every set or every exercise. Use it sparingly, perhaps for the last 1-2 reps of a heavy set, or as a dedicated "overload" set.
• Minimal Momentum: The "cheat" should be just enough to get the weight moving or through a sticking point. It should not be an uncontrolled swing. Think of it as a slight "assist," not a complete reliance on momentum.
• Warm-up Adequately: Ensure your muscles and joints are thoroughly warmed up before attempting cheat reps with heavy weight.
• Listen to Your Body: If you feel sharp pain, stop immediately. Discomfort is part of training; pain is a warning sign.
• Spotter/Safety: When attempting heavier loads, consider using a spotter for safety, especially if you are pushing close to failure.

Alternatives to "Cheating" for Overload

Before resorting to "cheating," consider other effective and often safer methods for progressive overload and hypertrophy:

• Drop Sets: Immediately reducing the weight after reaching failure to continue the set.
• Partial Reps: Performing reps over a limited range of motion where the muscle is strongest, usually at the end of a set.
• Forced Reps: A spotter assists you in completing 1-2 extra reps after you've reached concentric failure.
• Rest-Pause: Taking short rest periods (10-20 seconds) between mini-sets with the same weight.
• Increased Time Under Tension: Slowing down the tempo of your reps, especially the eccentric phase.

Conclusion

The "cheat gainer" technique, when understood and applied correctly, can be a potent tool in an experienced lifter's arsenal for stimulating muscle growth and breaking through plateaus. It is not an excuse for sloppy form but a calculated strategy to extend the capabilities of your muscles. Remember, the goal is always to maximize muscle activation and minimize injury risk. Prioritize control, understand the "why," and integrate this technique judiciously for optimal, sustainable gains.