In the world of fitness and bodybuilding, we are constantly searching for new methods to increase training effectiveness. One technique that has been controversial for years is „cheat reps” – repetitions performed using additional body momentum. Does this method really work, or is it just a myth? Recent research sheds new light on this issue.

The Study

A team of scientists from CUNY Lehman College, led by Dr. Brad J. Schoenfeld, conducted an 8-week study comparing the effects of training with strict form versus the cheat reps technique. The study involved 30 young adults who performed arm exercises – dumbbell bicep curls and tricep pushdowns1.

Methodology

Participants were divided into two groups, each performing exercises on one arm with strict technique and on the other using cheat reps. Training took place twice a week for eight weeks. Scientists measured muscle thickness before and after the intervention using ultrasonography1.

Results

Muscle mass gain: Both techniques yielded comparable results. The average increase in biceps muscle thickness was 5.8% for strict form and 8.0% for cheat reps1.

Training volume: The group using cheat reps performed almost twice the training volume compared to the group training strictly1.

Safety: No injuries related to the cheat reps technique were reported during the study1.

Conclusions

The study suggests that moderate use of cheat reps may be a safe and effective alternative to strict form, especially for advanced athletes. Despite increased training volume, muscle mass gains were comparable in both groups, suggesting that cheat reps are neither better nor worse than traditional technique1.

Practical Implications

1. For beginners: It is recommended to focus on learning proper technique and strict form when performing exercises.
2. For advanced athletes: Cheat reps can be a useful tool to increase training volume and break through plateaus.
3. Safety: It is crucial to maintain moderation and control when performing cheat reps to avoid injury.
4. Individualization: Each athlete should experiment and observe how their body responds to different training techniques.

Summary

Dr. Schoenfeld’s study sheds new light on the controversial cheat reps technique. While the results suggest it may be a safe and effective training method, further research is needed to fully understand its long-term impact on muscle development and joint health1.

Remember, there are no universal solutions in strength training. What works for one person may not be optimal for another. The key to success is experimenting, listening to your body, and consulting with experienced trainers.

Magnesium is a mineral whose role in the human body cannot be overestimated. It is involved in over 300 enzymatic reactions, supports energy production, regulates glucose levels, and plays a vital role in both muscular and nervous system health. This essential nutrient is crucial for muscle contraction, relaxation, and overall stability of cellular membranes. Its importance is particularly evident for physically active individuals, athletes, and those dealing with neuromuscular diseases, as magnesium plays a pivotal role in muscle performance and recovery.

In an article published by a research team from the University of Campania „Luigi Vanvitelli,” the influence of magnesium on muscle health and conditions such as muscular dystrophy was thoroughly explored. The authors indicated that magnesium deficiency can lead to metabolic disturbances in muscles, increasing their vulnerability to injury and inflammation. When magnesium levels are insufficient, it disrupts energy metabolism and impairs the muscle’s ability to function properly, which can lead to chronic fatigue, cramps, and muscle spasms. Moreover, preclinical studies have shown that magnesium supplementation supports muscle regeneration, enhances muscle strength, and reduces fatigue after exercise. These findings are particularly relevant for individuals who engage in high-intensity physical activities, as adequate magnesium levels help prevent overtraining and promote quicker recovery.

In conditions like muscular dystrophy, magnesium can play a crucial role in slowing down muscle degeneration by regulating oxidative stress and improving mitochondrial function. The mitochondria are known as the powerhouses of cells, and their efficient function is necessary for muscle endurance and performance. Magnesium’s role in mitochondrial health makes it an important component in preserving muscle tissue and reducing the adverse effects of chronic muscle diseases. By maintaining mitochondrial integrity, magnesium can contribute to reducing oxidative damage and enhancing cellular repair processes, which is essential for slowing the progression of degenerative muscle diseases.

Despite the positive outcomes observed in studies, it is essential to emphasize that magnesium supplementation brings the most benefits to individuals who are deficient in this mineral. Excess magnesium can be just as harmful as its deficiency, leading to adverse symptoms such as nausea, diarrhea, and in severe cases, cardiac issues. Therefore, it’s important to conduct appropriate blood tests to determine whether supplementation is necessary. Personalized recommendations by healthcare professionals are key to ensuring that magnesium intake is both safe and effective, particularly for individuals with specific health conditions or dietary needs.

One interesting aspect explored by researchers was the combination of magnesium supplementation with physical therapies such as low-frequency vibration. It was found that such a combination can improve muscle mass and prevent muscle degeneration in older adults as well as in patients with neuromuscular diseases. Low-frequency vibration therapy has been shown to stimulate muscle growth and improve circulation, while magnesium supports the biochemical pathways that are involved in muscle repair and regeneration. The synergy between magnesium and these physical therapies provides a promising approach for enhancing muscle health, especially in populations at risk for muscle wasting and reduced mobility. This integrated approach highlights the potential of combining nutritional and physical interventions to optimize muscle function and prevent decline.

Furthermore, the importance of dietary sources of magnesium should not be overlooked. Foods rich in magnesium, such as leafy green vegetables, nuts, seeds, legumes, and whole grains, provide a natural way to maintain optimal levels of this mineral. For athletes and individuals with high magnesium demands, incorporating these foods into their daily diet can be an effective strategy to support muscle health. Magnesium from dietary sources also tends to be better absorbed and utilized by the body compared to synthetic supplements. Additionally, it provides other essential nutrients that work synergistically to enhance overall health. Proper hydration, combined with magnesium intake, also plays an important role in muscle function, as dehydration can exacerbate muscle cramps and impair performance.

In summary, magnesium is an essential component for muscle health. It supports regeneration, enhances endurance, and counteracts inflammation. For physically active individuals and those suffering from chronic muscle diseases, maintaining an adequate level of magnesium through diet or supplementation can significantly improve quality of life and muscle function. Magnesium’s role extends beyond simple muscle contraction—it is integral to energy production, reducing oxidative stress, and aiding in cellular repair, which makes it a key factor in overall muscular health and performance.

Should you consider adding magnesium to your diet? Consult with a healthcare professional to evaluate your specific needs and understand the potential benefits of magnesium supplementation in your context. A balanced approach, incorporating both dietary sources and, if necessary, supplementation, can help maintain optimal magnesium levels and support long-term muscular health and well-being.

On November 2, 2024, the European Strength Quad Championships took place in Dessau-Roßlau, Germany, gathering the best athletes from across the continent. Among them was Bartłomiej Orchowski, a Polish competitor and coach, whose impressive performance provided the audience with numerous emotional and memorable moments. Right from the beginning, Orchowski established himself as one of the favorites, competing against incredibly strong opponents, with his toughest competitor being Raul from France.

The competition began with the Muscle Up category, where Bartłomiej set a clear goal. He completed his first attempt with 37.5 kg effortlessly and then moved on to 42.5 kg in his second attempt, which he executed just as smoothly. In the third attempt, he decided on 45 kg, successfully lifting it and setting a new world record. The atmosphere in the arena was electric, and the audience cheered his accomplishment with loud applause. With Muscle Ups completed, Bartłomiej took the lead and was well on his way toward the championship title.

In the next category, Pull Up, Orchowski aimed to maintain his lead. He completed his first attempt with 90 kg confidently and showcased full control and technique on his second attempt with 95 kg. For his third attempt, he went for 100 kg. Unfortunately, the judges ruled this attempt unsuccessful, marking a challenging moment that dropped him to second place in the standings.

The following category, the Dip, brought unforgettable excitement. Bartłomiej started with 145 kg, then raised the weight to 152.5 kg, and for his third attempt, he opted for an impressive 160 kg. He managed to execute this attempt, setting yet another world record. The hall erupted in cheers as Bartłomiej reclaimed the lead, earning admiration from both the audience and the judges.

The final category, the squat, was a decisive showdown between Orchowski and Raul from France. Bartłomiej began with 210 kg, then increased the weight to 220 kg, which he completed successfully. In his third attempt, he tried to lift 227.5 kg but was unable to finish it. Raul, with a chance to overtake the lead, initially chose 235 kg but missed the attempt. He then raised the stakes to 240 kg in his final attempt, successfully completing it to secure the victory.

The event in Dessau-Roßlau proved to be a thrilling spectacle, with the battle for the European championship title going down to the very last second. Despite ultimately taking second place, Orchowski demonstrated incredible form and determination, setting two world records and showing the highest level of athleticism. His achievements and outstanding dedication earned him the respect and admiration of the crowd, and he announced that he remains committed to continuing his pursuit of future titles.

On June 29, 2024, the European Championship powerlifting qualifiers were held in Maribor, Slovenia, bringing together the best athletes from all Balkan countries.

This was an opportunity to witness world-class athletes and see who would represent their countries at the upcoming European Championships in Germany.

Among them was the founder and trainer of our Academy – Bartłomiej Orchowski.

Powerlifting consists of four categories: Muscle up, Pull up, Weighted Squat, and Dip. This discipline requires not only tremendous strength but also endurance, technique, focus, and strategic planning skills.

Powerlifting competitions are also divided into weight categories. Bartłomiej competed in the -80kg category, which is the most contested. From the very start, the atmosphere in this category was tense. The first category was Muscle Up. Bartłomiej completed a Muscle Up with 37.5 kg in the first attempt, then 42.5 kg in the second, and 46 kg in the third. The final third attempt of 46 kg set a new world record.

The next category was Pull Up. Orchowski began with 90 kg in the first attempt, then 95 kg, and finally 101 kg in the last attempt, setting a new world record in the Pull Up category for the -80 kg weight class. All three attempts were successful, also known as REP.

The next round was Dips (push-ups on parallel bars). Bartłomiej started this category with 140 kg, which he completed successfully. He then moved on to 150 kg, which was also accepted by the judges. In the last third attempt, he chose a weight of 156 kg, but the judges decided not to approve the lift.

The final category was squats. In cooperation with his trainer, Orchowski chose a weight of 210 kg, which he completed successfully. He then increased to 215 kg, also completing the attempt. The last chosen weight was 217.5 kg, but unfortunately, this attempt was not approved by the judges, also known as NO REP.

After all the competitions concluded, the judging committee calculated and announced the results. Bartłomiej achieved a total of 512 kg, which secured him first place in the -80 kg weight category and a spot in the European Championships. Among the competitors was also a Mexican citizen – Elder Paredes – a 22-year-old athlete who proved to be exceptionally strong in squats.

Throughout Europe, qualifying competitions for the European Championships were held, including the one in Maribor. Only the top 10 athletes from all these competitions qualified for the European Championships. Bartłomiej not only qualified for the Championships but also achieved the highest score among all competitors in all the qualifying events, finishing the qualifiers in first place.

November 3, 2024, in Leipzig, promises to be an exciting fight for the title of the best in Europe.

A few basics. You can find the full version in the ebook „How to Train with a Busy Schedule” available in our store. We encourage you to purchase it!

Let’s start with the basic question.

Why is it worth training, even with a busy schedule? Regular physical activity has many health benefits, both physical and mental, and its absence increases the risk of non-communicable diseases and other unwanted health effects. I would like to present the most compelling argument to my thesis – according to WHO data, inactive individuals have a 20% to 30% higher risk of death compared to active individuals. These numbers are thought-provoking. The benefits of regular physical activity are numerous, including:

• Improved physical fitness
• Improved cardiometabolic health
• Improved bone health
• Improved cognitive performance
• Improved mental health
• Reduced body fat
• Reduced risk of gestational hypertension and gestational diabetes in pregnant women, postpartum complications

According to WHO, to prevent the negative effects of a sedentary lifestyle, we should devote a minimum of 150-300 minutes of physical activity per week, depending on the age group. Even the smallest amount of physical activity is better than none. Our bodies are made to move and develop our muscular system. Any form of training/activity is good, regardless of age or gender.

In this article, I want to encourage you to engage in physical activity as frequently as possible, even with minimal available time. In today’s world and with the availability of various forms of activity that the world offers, I am convinced that everyone can find something suitable for themselves. The key is to place physical activity high on your list of priorities in your mind. Note down upcoming events and find space to perform the activity. Organizing your day in a calendar, but mainly in your head, will help set aside time for a well-deserved workout. It is worth emphasizing that the schedule should be feasible. Do not plan anything beyond what is realistically possible to complete.

Physical activity can include:

• A series of sit-ups and push-ups done in a 5-minute break during computer work
• Fast walking/bicycling during a commute to or from work instead of driving a car
• A walk with family in a nearby park
• Mobility exercises during evening reading
• Strength training at the gym during a lunch break or before/after work
• A morning visit to the swimming pool

More is not always better, remember that. It is essential to find balance, as extremes are never good. For instance, if a day and evening are particularly busy, a good solution might be to complete the activity in the morning. It’s also useful to have backup options. Every life profession has its rhythm, but it is also evident that each individual experiences a series of unique events. It’s also worth mentioning the Pomodoro method here. One Pomodoro is 25 minutes of work. We prioritize tasks and divide them into 25-minute Pomodoros. During this time, we turn off all distractions and only focus on our task. Afterward, we have a 5-minute break. We have different kinds of timers that can help measure time and ensure everything is done in the given timeframe.

Example day plan for an entrepreneur:

Job specifics: Flexible working hours but unpredictable schedule, many meetings.

07:00: Wake up and morning routine:

Include a 20-minute HIIT interval workout in your morning routine.

08:30: Work:

Start working using the Pomodoro method. During breaks, it’s worth stepping away from the desk and taking a walk or doing some exercises like push-ups.

12:00: Meetings and Lunch:

One idea for incorporating activity is to have outdoor business meetings, ideally while walking.

17:00: End of work or a window between client meetings:

Time for a workout at the Academy.

18:30: Free time:

Evening phone calls can be conducted during light cardio on a treadmill or a brisk walk outdoors.

The key to setting goals is prioritizing a particular aspect and understanding that training in a busy life is not just a moment to relax, where you can chat with a trainer or friends, but rather an integral part of life, like maintaining hygiene, hairstyle, or teeth. It should be accepted as an essential component of life that takes care of our health. In the scientific literature, we can find many ways to help organize duties. I discuss these methods in detail in my ebook, „How to Train with a Busy Schedule?”

On June 29, 2024, the European Championship powerlifting qualifiers were held in Maribor, Slovenia, bringing together the best athletes from all Balkan countries.

This was an opportunity to witness world-class athletes and see who would represent their countries at the upcoming European Championships in Germany.

Among them was the founder and trainer of our Academy – Bartłomiej Orchowski.

Powerlifting consists of four categories: Muscle up, Pull up, Weighted Squat, and Dip. This discipline requires not only tremendous strength but also endurance, technique, focus, and strategic planning skills.

Powerlifting competitions are also divided into weight categories. Bartłomiej competed in the -80kg category, which is the most contested. From the very start, the atmosphere in this category was tense. The first category was Muscle Up. Bartłomiej completed a Muscle Up with 37.5 kg in the first attempt, then 42.5 kg in the second, and 46 kg in the third. The final third attempt of 46 kg set a new world record.

The next category was Pull Up. Orchowski began with 90 kg in the first attempt, then 95 kg, and finally 101 kg in the last attempt, setting a new world record in the Pull Up category for the -80 kg weight class. All three attempts were successful, also known as REP.

The next round was Dips (push-ups on parallel bars). Bartłomiej started this category with 140 kg, which he completed successfully. He then moved on to 150 kg, which was also accepted by the judges. In the last third attempt, he chose a weight of 156 kg, but the judges decided not to approve the lift.

The final category was squats. In cooperation with his trainer, Orchowski chose a weight of 210 kg, which he completed successfully. He then increased to 215 kg, also completing the attempt. The last chosen weight was 217.5 kg, but unfortunately, this attempt was not approved by the judges, also known as NO REP.

After all the competitions concluded, the judging committee calculated and announced the results. Bartłomiej achieved a total of 512 kg, which secured him first place in the -80 kg weight category and a spot in the European Championships. Among the competitors was also a Mexican citizen – Elder Paredes – a 22-year-old athlete who proved to be exceptionally strong in squats.

Throughout Europe, qualifying competitions for the European Championships were held, including the one in Maribor. Only the top 10 athletes from all these competitions qualified for the European Championships. Bartłomiej not only qualified for the Championships but also achieved the highest score among all competitors in all the qualifying events, finishing the qualifiers in first place.

November 3, 2024, in Leipzig, promises to be an exciting fight for the title of the best in Europe.