Strict Form or Cheating?

When it comes to lifting heavy weight, sometimes a forced rep is better than no rep at all. A lot of gym rats swear by the slow-and-controlled method of lifting weights and maybe that logic has its place (especially if you're just starting out). But the truth is, the longer you lift and (presumably) the stronger you get, the techniques you employ in the gym to push or pull those heavy plates will have to evolve as well.

In other words, the strategy you used to left 250-300 lbs is not the same as the strategy you probably used when you were just starting out. As you lift heavier weight, you need to start thinking more about body positioning and which muscles are actually being used. And it won't be the first time that you shrug and jerk in order to get that darn weight over your head or off your chest.

Like I said, sometimes a forced rep is better than no rep at all.

Joe Weider - the father of modern bodybuilding refers to forced reps as "cheating" and if that's true than in this case a little cheating is actually a good thing. Because when you cheat or force a rep you doing whatever you need to do in order to move the weight and thus handle the maximum workload. In fact, unlike the slow-and-easy method, forced reps challenge the muscles and stimulate muscle growth. And as we all know from reading Gar's many columns on the subject. Challenging the muscles is what it's all about. Especially when muscle growth is the end result.

So what'll it be - forced or cheating? Strict form or whatever-it-takes? The answer to this all-important question depends on you and what level you are at in terms of working out. I would also add that over the course of your workout you should strive for good form. It's only towards the end of your workout - when your lifting your heaviest - that you can justify cheating.

Consider the following when performing these major muscle builders:

Bench Press
A slight bounce off the chest to help rebound the weight up on the way up in addition to not fully locking out the elbows at the end of the movement will pay big dividends as you go up in weight. This tends to allow for more weight to be lifted and also provide maximum muscle stimulation.

Curls
A little swing at the start and even a slight back arch at the half way mark can help get past the sticky point in the middle of the exercise. Again, not a bad strategy when lifting the big weight.

Lat Pull Downs
Arching your back will help you move more weight and actually help you fully contract your lats.

Remember, if you're a beginner you should focus on good form. By using moderate to light weight you ensure that you can focus more on HOW your lifting rather than HOW MUCH you're lifting. Conversely, the more experience you gain in the gym (I'm talking years, not months) the more you are in tune with your body and your muscles and you know when to cheat a bit to eek out those reps.

Both cheating and strict form has its place in the gym. Which method you decide to use depends on your experience and muscle-building goals.