Yes, cheaters can prosper too!
Cheating is natural and cheating works. No, not examination cheating. If you’re a guy and in a relationship, we don’t mean the she’ll-neverfind-out cheating either. We’re talking about Gym Cheating that can actually help you build the body you want.
Cheating is natural and cheating works. No, not examination cheating. If you’re a guy and in a relationship, we don’t mean the she’ll-neverfind-out cheating either. We’re talking about Gym Cheating that can actually help you build the body you want.
Your trainer has always advised you to lift lighter weights to perfect your form. Yet, when you look around, you see the guys who’re lifting really heavy weights, getting the results they want. Men’s Health fitness writer Scott Quill has put together the following Cheat Sheet for four classic gym moves. The good news: it won’t get you dumped!
The good news: it won’t get you dumped!
1. The bench press
The typical cheat: Bouncing a heavy barbell off your chest to help lift it back to the starting position. Why it’s dumb: ‘Coz it could crush your rib cage and kill you. Cheat right: Put a rolled-up towel down the middle of your upper body, with one end at the centre of your chest. Aim for this end of the towel on each rep.
Your benefit: You’ll learn to lift faster under control.
2. The squat
The typical cheat: Doing the “lazy man’s squat”, that is, reversing the movement before your thighs are parallel to the floor.
Why it’s dumb: It increases your risk of knee injury.
Cheat right: Use the “quarter squat” to supersize lagging quadriceps. Choose a weight that’s 20 per cent heavier than one you normally use for a full squat, and lower your body six inches until your knees are bent at a 60 degrees angle. Pause, then return to the starting position.
Your benefit: You can use heavier weights on your quads while limiting the involvement of your hamstrings and calves.
3. The lat pulldown
The typical cheat: Leaning back while pulling the bar down, using body weight and momentum to move the weight.
Why it’s dumb: It reduces the focus on the target muscle—the latissimus dorsi.
Cheat right: Do the “incline pulldown”. Grab the lat-pulldown bar with a shoulder width, overhand grip and lean back at your hips until your torso is at a 45-degree angle from the floor. Without moving your upper body, pull the bar down to the tops of your shoulders.
Your benefit: It works the often neglected upper-body and reardeltoid muscles.
4. The hanging knee raise
The typical cheat: Raising your kness to the chest without curling your torso, which is crucial to working your abdominal muscles.
Why it’s dumb: It makes the focus of your exercise your hip flexors, not your abs.
Cheat right: Perform an “incline reverse crunch” instead. Lie on a slant board with your hips lower than your head, knees slightly bent. Grab the board’s handles and pull your hips upward and inward, keeping your knees at the same angle.
Your benefit: If you’re not strong enough to do the hanging knee raise with perfect form, the slantboard variation is the best way without cheating your abs.
— Jamal Shaikh is Editor, Men’s Health. You may write in to him at jamal.shaikh@intoday.com Caveat: The physical exercises described in Treadmill are not recommendations. Readers should exercise caution and consult a physician before attempting to follow any of these.
Your trainer has always advised you to lift lighter weights to perfect your form. Yet, when you look around, you see the guys who’re lifting really heavy weights, getting the results they want. Men’s Health fitness writer Scott Quill has put together the following Cheat Sheet for four classic gym moves. The good news: it won’t get you dumped!
The good news: it won’t get you dumped!
The typical cheat: Bouncing a heavy barbell off your chest to help lift it back to the starting position. Why it’s dumb: ‘Coz it could crush your rib cage and kill you. Cheat right: Put a rolled-up towel down the middle of your upper body, with one end at the centre of your chest. Aim for this end of the towel on each rep.
Your benefit: You’ll learn to lift faster under control.
2. The squat
The typical cheat: Doing the “lazy man’s squat”, that is, reversing the movement before your thighs are parallel to the floor.
Why it’s dumb: It increases your risk of knee injury.
Your benefit: You can use heavier weights on your quads while limiting the involvement of your hamstrings and calves.
3. The lat pulldown
The typical cheat: Leaning back while pulling the bar down, using body weight and momentum to move the weight.
Why it’s dumb: It reduces the focus on the target muscle—the latissimus dorsi.
Cheat right: Do the “incline pulldown”. Grab the lat-pulldown bar with a shoulder width, overhand grip and lean back at your hips until your torso is at a 45-degree angle from the floor. Without moving your upper body, pull the bar down to the tops of your shoulders.
Your benefit: It works the often neglected upper-body and reardeltoid muscles.
The typical cheat: Raising your kness to the chest without curling your torso, which is crucial to working your abdominal muscles.
Why it’s dumb: It makes the focus of your exercise your hip flexors, not your abs.
Cheat right: Perform an “incline reverse crunch” instead. Lie on a slant board with your hips lower than your head, knees slightly bent. Grab the board’s handles and pull your hips upward and inward, keeping your knees at the same angle.
Your benefit: If you’re not strong enough to do the hanging knee raise with perfect form, the slantboard variation is the best way without cheating your abs.
— Jamal Shaikh is Editor, Men’s Health. You may write in to him at jamal.shaikh@intoday.com Caveat: The physical exercises described in Treadmill are not recommendations. Readers should exercise caution and consult a physician before attempting to follow any of these.
