Yeah, with a bit of knowledge, or just sitting down with a book for a few minutes its possible to create really cool sounding, perfectly in key (and not cheesy!) chord progressions.
However its not totally neccesary to know a lot of theory to be able to play in key. I was using modes and scales last year I didnt know existed until recently. Thus they were just a way of organising or co-ordinating my playing - bit more structure.
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