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newbie question about cheat reps... watch

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    • Thread Starter
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    they are apparently supposed to make you gain (alongside normal reps) more mass over weeks than just doing ordinary reps sets over months.

    Is this true?

    thanks.
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    No

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    Firstly, if you're a beginner, leave them alone. Not necessary and too intense at your stage.

    As for whether they're any good, it all depends on your training style. They're considered an "intensity technique" and intensity of effort and volume need to be balanced. If you did 1-2 sets to failure (following any warm-up/ramp-up sets as needed) and then once you hit failure on the final set, you carried on the set with cheats, you could certainly benefit. Anyone who's familiar with me in these fitness forums will know I'm a big fan of Dorian Yates' training philosophies and his whole thing is one set to all-out failure, coupled with an intensity technique/set extender such as cheat curls, drop sets, rest-pause, partial reps, forced negatives or forced reps.
    If you were considering following another program with average volume and wanted to throw in cheat reps and so on as extra, forget it -more is not better.

    Make sure when you do your cheat reps that you perform the negative portion (lowering the weight) slowly (3-4 seconds lowering the weight back to the starting point). The whole point in them is to perform the extra negative reps once the point of positive failure has been reached, as while your positive strength is depleted, there will still be negative strength left, so the idea is to then deplete that to cause true exhaustion of strength and force an adaptive response. That's why only 1 set to failure (providing it IS 100% effort to absolute muscular failure) is needed prior.
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