Hi Scott and everyone,

I would like your help on deciding on which program to choose.

I am skinny fat. Body fat 22-25%. Weight 71kg. Height 170

I think the diet with maintaining is the best.

For training. The past few months, I have trained for strength with no volume, the kinobody style. And I have took a rest for a month now.

I know it is not the way to go for now.

What do you suggest Scott? Go with cheat and recover with 2 weeks no cheat, or go with the push pull legs?

Thanks in advance.

Hey man.

Maybe go with PPL for starters so that you can utilize the HIIT circuits to help drop some fat while adding muscle. Sounds like you are a newbie still if you have only been training for a few months, so make sure you also set up your @mealplan so that you are in a surplus. If you are at maintenance, yes you can gain muscle as a newbie, but you won't be making the most of it. To make the most of it, put yourself in a surplus.

You can move onto Cheat & Recover a bit further down the line when you are a bit more experienced. But the volume in PPL will be a great starting point for adding some size and ideally dropping fat at the same time!

So you think I should go for a surplus and also use HIIT?

Would it matter that much to use hiit if I am in surplus?

Also, my muscle percentage is very very low. Would you suggest to go and do PPL 2 times a week and ignore the circuits? What about the 5-day split?

I know that muscle is very low, that is why I was thinking about the cheat and recover. Don't you recommend doing it at all in this stage?

So you think I should go for a surplus and also use HIIT?

Would it matter that much to use hiit if I am in surplus?

Also, my muscle percentage is very very low. Would you suggest to go and do PPL 2 times a week and ignore the circuits? What about the 5-day split?

I know that muscle is very low, that is why I was thinking about the cheat and recover. Don't you recommend doing it at all in this stage?

Yes I think so. The HIIT is to help with fat burning, and it's a good form of cardio to do where you shouldn't be worried much at all about muscle loss.

As a beginner I think more frequency of training will be best. It does depend on your genetic make-up though. If you are like me, then maybe training everything once a week with the 5 day split would be a good option.. but you might not know what you respond best to after training for just a few months.

I don't know much about the Kinobody training systems, but I'm guessing you had low frequency there with not many days in the gym? So trying something like the PPL with more frequency will give you an idea of how you respond to low vs high frequency.

PPL will also still give you good muscle growth (if done well with progressive overload and a surplus). Technically you could try Cheat & Recover, but it's not reall for newbies. It puts your body under a lot of stress and when it comes to the Cheat reps, you need to know what you are doing with your lifting. If you're confident, go for it. BUT, still start as a beginner - which means running through MONTH 1 WITHOUT the cheat reps first. https://muscularstrength.com/cheat-and-recover

Scotts PPL is a great program I used it for a while with great results. I would advise anybody to start there..it pushes you and the volume/frequency is just right. You will see nice results in your big lifts as well.

I decided to go with the ppl scott.

I will finish exams this week and i will be more free.

I was thinking about doing ppl skipping hit and focus on resistance training.

So maybe, push, pull, leg, rest, and repeat.

What do you think?

If you agree? Do you suggest keeping workout the same in both times, or do seperaye workout in the 2nd workout or just chabge arter 3 weeks.

Great choice man!

Well.. there is a calendar you can download if you want to follow the structure of the program I have laid out.. but it's not 100% necessary, and no, you don't have to do the HIIT circuits (although doing some kind of cardio or circuit training can be good while bulking to keep it as a lean bulk).

I'm not sure what you mean by 'keeping workout the same in both times'? If you're talking about the A & B workouts.. that's where the calendar comes in. Check the calendar and it will tell you when to do A workouts and when to do B workouts. https://muscularstrength.com/Push-Pull-Legs

Many people when they train the muscle 2 times a week they do different workouts.

So If I'll do push on monday and friday, then moday's workout is different from friday.

Do you suggest that? Like doing month 1 workout on monday and doing month 2 workout on friday. Or just keep it simple and progressive overload with the same workout?

Check the calendar my bro. You will do different workouts in MONTH 3 (alternating between A and B worrkouts). So for MONTH 1 & 2 you aim to progressively overload with the same workouts.

However, if you want to do different workouts starting during MONTH 1 and/or MONTH 2, just use the C routines as alternatives. So make the C workouts your second workouts.

Hope that helps!