Hello everyone,

I am on month 1, week 2, of the cheat and recover routine.  This is routine is freaking hardcore and definitely taking a toll on my cns. The 1st week I was so drained that I needed those 3 off days. On week 2 I said to myself this intensity is way too much for me so I skipped out on the cheat reps but I still felt that my cns could not recover. I sleep 8 hours but I feel that I need 10 to 12 hours to fully recover. With this being said I have a question. On week 1, I hit chest/tris/delts/abs 2x that week, monday and sunday. Which is a total of 64 sets per week.  Isn't this too much volume per week? I am a high volume type of guy and my genetics report corroborated my original thoughts on this. I hope I don't sound like I am complaining I just want to make sure I am doing this correctly becuase that intensity along with all the giant sets is no joke. No need for cardio doing this awesome craziness lol :) . Any feed back from ya'll will be greatly appreciated.

Thanks,

Henry

It takes time for the entire body to adapt to a new routine especially one that uses high volume. As long as you are eating and resting enough and listening to your body, you should notice your body eventually adapting to the added volume. If after 30-45 days you still are having issues, then you may need to cut the volume down a bit.

John

Wow, so it is 64 sets per week on large muscles groups. This will take a while to adapt because I am used to doing 32 sets (10-15reps) on large muscles groups per week. Thank you for your feedback

It took me a long time to adjust as well. I'd say the main thing is make sure you change your diet accordingly, because you are going to be burning A LOT of calories with Cheat & Recover, so you need to make sure you are eating A LOT as well.

The other thing you could do to work yourself into it is just run through the program as a beginner for the first month (even if you're not a beginner), just to work your way into the total volume a bit more slowly. So do an entire month without the cheats, and then introduce them and run the program with C&R after that.

How have you found if after the last week?

Hello Scott,

I just logged into my account since I last posted lol and I did not even realized that you had replied lol 😅  I am finally adapted to the new change after 3 months of training as a beginner. Now I can do the cheat and recover for month 1 . I had to increase my calories a lot more and sleep more as well. To answer your question I loved the program after the 1st week. I am hoping to grow everything but mainly my legs. They are stubborn as heck to grow.

Thanks,

Henry

@Hmen That's OK Henry!

Awesome that you loved the program and made the adjustments to your @mealplan and sleep. The workouts do take a lot out of you! Maybe while doing MONTH 1 (if you are still cycling through it?), you could add in the second day of leg training if your legs are really stubborn.

Maybe start with one day of Cheat & Recover, and then on the second day just train without the cheats until you work up the strength and endurance to do 2 Cheat & Recover workouts.