Doug Krussel, The Savant, here to explain that perfect form isn’t always the perfect approach to muscle training in the gym.
Ask yourself this simple question, “Have you ever seen a Mr. Olympia level athlete using perfect form?” The answer will be a resounding “NO!” Gaining muscle involves a combination of factors including exercise intensity, nutrition, rest, and form.
- Exercise Intensity
- Nutrition
- Rest
- Form
See our blog post on “Intriguing Ways to Build Muscle.” Traditional wisdom emphasizes perfect form to prevent injuries and ensure muscle engagement.
However, using slightly bad form, often referred to as "controlled cheating," can sometimes be beneficial in muscle building. This article explores why and how this approach can be effective.
Understanding Controlled Cheating
Controlled cheating refers to intentionally deviating from perfect form in a calculated manner to push muscles beyond their typical limits. It involves minor adjustments that allow for increased weight or reps, stimulating muscle growth through greater overload.
Benefits of Slightly Bad Form
Increased Muscle Overload
- Greater Weight: Using slightly bad form can help you lift heavier weights than you normally would. This increased load can promote muscle hypertrophy by pushing muscles to adapt to higher stress levels.
- Extended Reps: When fatigue sets in, slightly altering form can help complete additional reps, further engaging muscles and enhancing growth.
Targeting Stubborn Muscles
- Isolation of Specific Muscles: Controlled cheating can shift the focus onto specific muscle groups that might not be fully engaged with perfect form. This can help in targeting and developing stubborn muscles that are otherwise difficult to isolate.
Overcoming Plateaus
- Breaking Through Stagnation: Reaching a plateau is common in muscle building. Slight deviations in form can introduce a new stimulus, breaking the monotony and encouraging further growth.
Enhanced Muscle Activation
- Engaging Stabilizer Muscles: Slightly bad form can recruit additional stabilizer muscles, leading to a more comprehensive workout and balanced muscle development.
Mental and Physical Adaptation
- Building Mental Toughness: Pushing through with slightly bad form requires mental fortitude, which can translate into better overall performance and resilience in workouts.
- Adapting Physically: Muscles adapt to the new demands placed on them, leading to increased strength and endurance over time.
Risks and Considerations When Using Controlled Cheating
While controlled cheating can be beneficial, it must be approached with caution to avoid injury and ensure effectiveness.
Risk of Injury
- Joint and Tendon Stress: Incorrect form can place undue stress on joints and tendons, increasing the risk of injury. It is crucial to maintain control and avoid excessive deviation from proper form.
Maintaining Balance
- Controlled Execution: The key is to use controlled movements, ensuring that the slight deviation still engages the target muscles without compromising overall form and stability.
Listening to Your Body
- Avoiding Overuse: Incorporate controlled cheating sparingly to avoid overuse injuries and allow adequate recovery for muscle repair and growth.
Practical Applications for Building Muscle
Incorporating controlled cheating into your workout requires strategic planning and execution.
Progressive Overload
- Gradual Increase: Start with minor deviations and gradually increase the intensity to ensure safe and effective muscle overload.
Selective Exercises
- Compound Movements: Utilize controlled cheating primarily in compound movements where multiple muscle groups are engaged, allowing for a balanced distribution of stress.
Professional Guidance
- Trainer Supervision: Working with a fitness professional can help in executing controlled cheating safely and effectively, maximizing benefits while minimizing risks.
Breaking Through Plateaus
While traditional wisdom prioritizes perfect form, incorporating slightly bad form, or controlled cheating, can be an effective strategy for gaining muscle. By carefully increasing muscle overload, targeting stubborn muscles, overcoming plateaus, and enhancing overall muscle activation, controlled cheating can lead to significant muscle growth. However, it is essential to approach this technique with caution, balancing the benefits with the potential risks to ensure a safe and effective workout regimen.
"Using slightly bad form has allowed me to break through my own plateaus and achieve new levels of muscle growth," says Doug Krussel. "It's all about controlled cheating and understanding your body's limits."
To further understand the nuanced balance between form and function in muscle building, let's explore some real-world examples and success stories from seasoned athletes and bodybuilders.
Let's review what I've discussed!
- Controlled Cheating: Intentional, slight deviations from perfect form.
- Benefits: Increased muscle overload, targeted muscle engagement, plateau breakthrough, enhanced activation, mental toughness.
- Risks: Injury potential, need for balance, listening to body.
- Practical Tips: Gradual progression, focus on compound movements, professional supervision.
By understanding and applying controlled cheating judiciously, you can unlock new avenues for muscle growth and strength development.
~ The Savant
FAQs about Controlled Cheating for Improved Muscle Building
What is controlled cheating in weightlifting?
Controlled cheating refers to the intentional use of slightly bad form to push muscles beyond their typical limits, helping to increase weight or reps and stimulate muscle growth.
Is using slightly bad form safe for gaining muscle?
When done correctly and sparingly, using slightly bad form can be safe and beneficial for muscle gain. It is important to maintain control and avoid excessive deviations to prevent injury.
Can controlled cheating help break through muscle-building plateaus?
Yes, controlled cheating can introduce new stimuli to muscles, helping to overcome plateaus and encouraging further growth.
Which exercises are best for using slightly bad form?
Controlled cheating is most effective in compound movements where multiple muscle groups are engaged, such as squats, deadlifts, and bench presses.
Should I use controlled cheating in every workout?
No, controlled cheating should be used sparingly and strategically to avoid overuse injuries and ensure adequate recovery.
Can I incorporate controlled cheating without a trainer?
While it is possible, working with a fitness professional is recommended to ensure controlled cheating is executed safely and effectively.