Breaking Perfect Form for Progression

[2020Wellness]

Advanced Training Concept

Breaking Perfect Form for Progression

Have you mastered an exercise's form and put in your time with it, but can't seem to break past a certain level no matter how hard you try? Are you obsessed with keeping your form absolutely perfect in that exercise? Could that be holding you back?

In my opinion and experience, you have to find the balance between great form as a foundation, but also being able to push yourself safely and get to new levels with a little bit of form breakdown. It's also just a natural thing to do, all things considered.

As an example, say you can't break a curling plateau because you're trying to be super strict and have zero torso rocking. But if you want your biceps to get used to a weight that is a little heavier, and the only way to get there is through a little rocking, then you have to use that to your advantage. Remember, and this is important, it's not using rocking as a foundation, it's using it as a tool. There is a big difference there.

While perfect form is always something to shoot for, the advanced lifter will understand that it isn't always ideal and even purposeful form breakdown has it's place in the long list of effective training principles.

Do you use this concept in your own training?

[WolfRose7]

I loosely use the 80/20 role for technique and progression

[HeMB]

I really believe it's a thing, for example, you do cheat rows with heavy weight which helps to increase the load on strict rows.

Although I cannot see how it could by applicable to bench press, for instance..?

[Millz12323]

There have been times in my training where I had to grind out progression with somewhat lousy form and times where I didn't need to be sloppy.

I think both types of training have their place but you need to know that risk of injury is probably going to be higher if you're getting kind of sloppy

[nemLifts]

Cheat curls were incorporated into the program I'm using specifically for the reasons you mentioned above. I find that many exercises have there own methods for "cheating" that can actually benefit you in the longer term due to handling more weight that usual - like using momentum or a reduced ROM. Safety is always priority though.

[2020Wellness]

I really believe it's a thing, for example, you do cheat rows with heavy weight which helps to increase the load on strict rows.

Although I cannot see how it could by applicable to bench press, for instance..?

Right. Some exercises are harder to find outside momentum during than others. For bench press, if you had a spotter, they could help you just a bit and then you'd take the negative portion on your own. This would be getting you under more weight than you're capable of on your own.

[Millz12323]

Although I cannot see how it could by applicable to bench press, for instance..?

Lifting your butt way off the bench making it more of a decline to get those last few reps in.

[BenMcLeodNZ]

That's not an advanced technique, it's basic and obvious.

[etet1919]

Advanced Training Concept

Breaking Perfect Form for Progression

Have you mastered an exercise's form and put in your time with it, but can't seem to break past a certain level no matter how hard you try? Are you obsessed with keeping your form absolutely perfect in that exercise? Could that be holding you back?

In my opinion and experience, you have to find the balance between great form as a foundation, but also being able to push yourself safely and get to new levels with a little bit of form breakdown. It's also just a natural thing to do, all things considered.

As an example, say you can't break a curling plateau because you're trying to be super strict and have zero torso rocking. But if you want your biceps to get used to a weight that is a little heavier, and the only way to get there is through a little rocking, then you have to use that to your advantage. Remember, and this is important, it's not using rocking as a foundation, it's using it as a tool. There is a big difference there.

While perfect form is always something to shoot for, the advanced lifter will understand that it isn't always ideal and even purposeful form breakdown has it's place in the long list of effective training principles.

Do you use this concept in your own training?

I wouldn't do this with BB squats, walking lunges, benching, deadlifts (watch your back), preacher curls, military press, strict OV standing BB press, DB rows. I'm an experienced lifter, so I know what I can slightly tweak to get the job done. Beginners who have no athletic experience/body awareness shouldn't even think about using "body english" to get the last few reps in, IMHO.

But yes, if you're an advanced lifter powering through something difficult and heavy, you don't have MMC on the brain

[2020Wellness]

Cheat curls were incorporated into the program I'm using specifically for the reasons you mentioned above. I find that many exercises have there own methods for "cheating" that can actually benefit you in the longer term due to handling more weight that usual - like using momentum or a reduced ROM. Safety is always priority though.

Well said, and you're correct about exercises having their own methods of cheating that lead to further progress in the end. If the method checks out and the user isn't in over their head in terms of experience level, it's a great tool for them in the gym.

[HeMB]

That's not an advanced technique, it's basic and obvious.

I think he meant that only advanced lifters should employ such technique, beginners should steer away from it.



FWIW,



It's at least entertaining to watch. Also Rubbish claims they help his deadlift like crazy.

Though you have to have a very strong core and be injury-free for cheating. My crippled lower back could not handle that lmao.

[MrCarrot]

Yeah, I do this with things like OHP and bicep curls. My view is, if I get to 8 reps and can only do 2 more reps by cheating, I'd prefer to cheat and get 2 more reps rather than stop. The same way that you would squeeze out two more reps on the bench press with a spotter's help, rather than stop. However I only do it on excercises where you can cheat in a safe manner. I would't try and cheat on a squat or leg press lol

[2020Wellness]

Yeah, I do this with things like OHP and bicep curls. My view is, if I get to 8 reps and can only do 2 more reps by cheating, I'd prefer to cheat and get 2 more reps rather than stop. The same way that you would squeeze out two more reps on the bench press with a spotter's help, rather than stop. However I only do it on excercises where you can cheat in a safe manner. I would't try and cheat on a squat or leg press lol

I agree on there being some exercises this isn't a good idea for.