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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ThatCB17
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Is it okay to do this PPL 6 days a week?(PPL-PPL-Rest etc...)
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 😁

dannsaari
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which program should i start with i wanna gain muscle and get stronger

Scott_Herman  Edit  Delete  Close

@dannsaari if you're relatively new to training, this Cheat & Recover program is probably bit advanced for you right now. If muscle and strength are your goals, PPL would be a good place to start! https://muscularstrength.com/Push-Pull-Legs

Bautista
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Hey Scott i was wondering if it is okay to do cardio on my rest days.??
Scott_Herman  Edit  Delete  Close

@bautista yeah man that's definitely OK! In fact it's a great idea!

Steveopotter1980
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Hi Scott, Its obviously me as no one else seems to be asking this question but how often would you recommend we go to the gym to do this C
Scott_Herman  Edit  Delete  Close

@steveopotter1980 no problem! The tabs can be hard to see sometimes haha. You can increase the frequency as you progress through the months too. Hope you're enjoying the program!

Steveopotter1980  Edit  Delete  Close
@steveopotter1980 Ignore this question. I've just found the tabs on the calendar. Every other day it is! Thanks
Sacred_Wolf1
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Where are months 2 and 3? I only see 3 videos for month 1 (Push and Abs | Pull and Abs | Legs and Neck) Are you supposed to do only those three videos for 3 months?

Scott_Herman  Edit  Delete  Close

@sacred_wolf1 yes it's just these 3 routines. Did you see the calendar? Also, don't forget you can switch some of the exercises with their alternatives to keep making progress if you stop seeing progress with, or get bored with, the main exercises.

bluesbelt
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For me, the "Download 12 week calendar" link just gives an Excel spreadsheet that has the above 3 paragraphs of text. Is there another file that contains a day-by-day schedule for the cheat and recover program?

Scott_Herman  Edit  Delete  Close

@bluesbelt you're welcome bro! Now you know where everything is so you can get started with the program!

bluesbelt  Edit  Delete  Close

@scott_herman yep it's all there, thanks for pointing that out!

Scott_Herman  Edit  Delete  Close

@bluesbelt you should see 4 tabs at the bottom left hand corner of the Excel sheet - one says 'INTRODUCTION' and then there's also MONTH 1, MONTH 2 and MONTH 3.

Kaipo
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I am a novice lifter. I would like to make some serious GAINZ... My weight is 145 and i would like to be around 185. What is the best program for me? I am in a calorie surplus
Scott_Herman  Edit  Delete  Close

@kaipo either PPL or Full Body would be best to start with for you! Cheat & Recover is for more advanced trainers. I'm releasing a preview of the Full Body program this weekend and the full program on January 1st. So you can either wait for that, or go ahead and start PPL now and move onto Full Body afterwards!