Are cheat reps actually cheating?

January 28, 2025

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Welcome to The Ripped Report! Here’s what we have for you today:

  • Is red meat actually unhealthy? We dive into the latest research

  • 12 bodybuilding exercises you need in your routine

  • Are cheat reps actually cheating?

DIET

Friend or Foe? 

Credit: Giphy

Red meat — such as pork, beef, goat, veal, and lamb — is rich in protein and essential nutrients vital for muscle growth and hormone production. However, its impact on gut health remains a topic of debate, raising the question: Is red meat a friend or foe to your gut?

Nutrition coach Thomas DeLauer delves into this controversy, providing expert analysis and research-backed insights on the relationship between red meat and gut health. Interestingly, studies suggest that the potential harm linked to red meat is not due to the meat itself but rather to a compound it contains: N-Glycolylneuraminic acid (Neu5Gc).

A MESSAGE FROM RUNDOT

Participate in running research with RunDot and get two free months of run training

It is an annual research initiative that uses optimized run training to help runners reach their true potential.

Why should you join?

RunDot athletes improve their running abilities, on average, 3.2x more than non-users, and experience performance improvements in 30% less training time.

Qualified participants also receive 2 free months of run training.

Do you qualify?

You are a good fit if you check these boxes:

  • You train with a GPS-enabled device

  • You have not used RunDot or TriDot in the last 12 months

  • You are not a professional runner

  • You are enthusiastic and motivated to accomplish your running goals

Do you meet these criteria?

BODYBUILDING

Make It Simple, Stupid

Credit: Goami/Shutterstock

Bodybuilding allows you to be your own architect in your muscle-building process, from the coveted V taper and stretching T-shirt sleeves to a broader back and more muscular legs.

But what are the very best exercises for reshaping your physique? There is a lot of conflicting information out there about which moves absolutely need to be in your routine.

Well, to make it super simple, we’ve rounded up 12 exercises you absolutely have to do, whether you’re looking to compete on a bodybuilding stage or just want to look better for your first trip to the pool this summer. From dips and split squats to barbell rows and shrugs, we’re highlighting the best of the best.

EXERCISE SCIENCE

To Cheat, or Not To Cheat?

Credit: @firstwefeast/Giphy

While strict lifting techniques have always been recommended, many swear “cheat” techniques, which somehow break strict form, can offer muscle growth advantages. In 2024, a study measured muscle growth from cheat reps (i.e., leveraging momentum to complete reps) and strict-form reps. 

In the study, 25 untrained participants performed unilateral dumbbell curls and triceps pushdowns, using strict form with one arm and cheat technique with the other. The exercises were randomly assigned to either arm, and they trained twice weekly for eight weeks.

House of Hypertrophy (HoH) compared the study to the latest research on muscle growth techniques.

THE DROP SET

Lunsford’s Low-Carb Days

Credit: Derek Lunsford / Instagram