Cheat and Recover

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THIS PROGRAM WILL HELP YOU UNLOCK YOUR TRUE POTENTIAL AND PACK ON MORE MUSCLE NATURALLY THAN YOU EVER THOUGHT POSSIBLE!

CHEAT & RECOVER takes OVERLOADING for MUSCLE GROWTH to a WHOLE NEW LEVEL! It's a well-known fact that you're 40% stronger during the eccentric (or negative) portion of any exercise and my cheat & recover technique takes full advantage of the negative on every rep of every set! But if you're a BEGINNER, start the program by skipping all the CHEAT REPS during MONTH 1. Your body isn't ready for that level of intensity yet and the last thing you need is an injury. However, once MONTH 1 is complete, REPEAT MONTH 1, but now train as the program intended with both the CHEAT & RECOVER reps on every exercise! Remember that this program was designed to help spark MORE MUSCLE GROWTH & STRENGTH once you've reached a plateau and need to BUST THROUGH IT!

If you're an ADVANCED LIFTER, I suggest STILL starting with MONTH 1. This style of training is VERY demanding on the body and central nervous system and you will need time to adjust to the EXTREME OVERLOADING this program calls for.

Once the 12 WEEKS ARE OVER you're going to continue with the MONTH 3 workout calendar, however you are going to need a DELOAD WEEK. This means that once you finish MONTH 3, you're going to still perform the same workouts in the same order for the week, but you're going to drastically reduce your weights on every lift by 50 - 60% and SKIP THE CHEAT REPS. The point of the deload week is to give your body the recovery it needs to get stronger, but still have the ability to train and keep things moving. Then, as soon as the DELOAD WEEK IS OVER, you can choose to CONTINUE to train with the MONTH 3 SCHEDULE for another FOUR WEEKS before you need to DELOAD AGAIN. Continue this process for as long as you are using this program and seeing continuous gains!

Train hard and remember if you ever have any questions you can always comment on the workouts or post in the FORUMS!

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micahnorgaard
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Where can I find the video where you explain your cheat
Scott_Herman  Edit  Delete  Close

@micahnorgaard I actually never uploaded that video ๐Ÿ˜ฌ But I think I explain it pretty thoroughly in the routines themselves. Let me know if you have any questions about it!

micahnorgaard
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Hi, Scott! I'm looking to start cheat
Dewdude07
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I want to do this but I want to try a 4 day split . Can you maybe suggest a way to break it up to 4 or 5 days ?
Scott_Herman  Edit  Delete  Close

@dewdude07 as a 4 day split, you could mix the routines together a little bit and make it an upper / lower split. Or for 5 days, you could do these 3 workouts, then do modified upper and lower workouts the other 2 days. Another option for 4 days would be to do these 3 workouts, but leave out the arm movements from the push & pull workouts and then make the 4th day a dedicated arm day ๐Ÿ˜

zthunder256
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Can i do this 3 or 4 times a week? I can't go to gym 6 days in a week.
Scott_Herman  Edit  Delete  Close

@zthunder256 you can do it just 3 days per week, as it is in the first month of the program ๐Ÿ˜Š

Lovely
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Can I make payment via debit card
Scott_Herman  Edit  Delete  Close
@lovely you sure can! Just enter the card information when you upgrade in โ€œmy accountโ€
Briza
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Hello. Is this program suitable for women? I am very interested. Also if I pay for this program , will I be able to contact you directly via email when I have questions about the program or if I'm unsure about something?
Scott_Herman  Edit  Delete  Close

@briza yes this is suitable for women! It's suitable for anyone ๐Ÿ˜Š And you will be able to post questions here, on the routines themselves, or in the @forums!

ThatCB17
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Is it okay to do this PPL 6 days a week?(PPL-PPL-Rest etc...)
Scott_Herman  Edit  Delete  Close

@thatcb17 if you've never done Cheat & Recover training before, I'd suggest you just start with doing each workout once per week, because it's super taxing on your body. Even as an advanced lifter, when I started doing it I was only training 3 days per week for a while.

ThatCB17  Edit  Delete  Close
I just saw your calendar on this program so let me rephrase, is it okay to start with my 1st month with 6 days a week? (PPL-PPL-REST etc...)
MUHMMADALSAADIFIT
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SCOOT maybe you are seeing my question is stupid but I'm always struggling with calculating my macros the website saying my bmr at rest is 1736.28 and bmr in motion2691.23  so 1736.28 + 2691.23  = 4427  4427 divides by 2 equals 2214 this is for maintaining weight you said I need to be in surplus to gain some weight 250 - 500 cal but if I didn't add anything still the carbs a lot my macros is 170 for protein 51 fat the means 1139   the 1139 - 2214 = 1075 the leftover are carbs 1075 divides by 4 = 268 but this is for maintain you said I need to manipulate the carbs in rest days or works days and make the protein and the fat the same so if I add 250 to 2214 it will be 2464 the means 331 carb and that is a lots i will gain weight somewhat should I do scoot  my age is 17 height 5'9 I'm using push pull legs month 1  146 pounds im a skinny fat who want to lean gain thank you in advance 

Scott_Herman  Edit  Delete  Close

@muhmmadalsaadifit I'd actually suggest you eat more like 3000 calories, so that you're eating 250 - 500 calories above your BMR in motion. Especially because you're 17. You will be needing a lot of food to maximize your growth! But all of those extra calories don't have to come from carbs. You can double your fat for example and eat closer to 100g of fat instead of 50. But even so, if you need to go up to 300g carbs, that's not too much at all. What numbers do you get when you use the calculator on the @mealplan page?

porscham
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Question on cheater reps - if focusing on the eccentric should the tempo generally be slower than whatever tempo you're using for regular reps? I've been trying to do the eccentric portion about 2x slower (when I can handle it, lol).


Scott_Herman  Edit  Delete  Close

@porscham if you can, yes. A 2 - 3 second eccentric would be good!

Luke9898
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Just finished 3 months of push pull legs and my flat barbell Bench went from 95kg to 120kg. Great programme. Just going to start cheat and recover . But i was just wondering I want to start cutting (I'm about 20% body fat) looking to get down to like 13% for July time . What's sort of calorie deficit would you recommend and what sort of macros would you suggest . I weight about 80 kg Thanks again Luke
Scott_Herman  Edit  Delete  Close

@luke9898 awesome progress on your bench press man! You should be in a 250 - 500 calorie deficit for fat loss. You can use the @mealplan calculator to get some starting numbers for your cut and then you can post in the @forums if you need some help adjusting them ๐Ÿ˜