Anyone here hear of the Sheiko program, from Boris Sheiko a Russion strength coach?
What are your thoughts on it if you've tried it?
I've heard of it but don't know much about it. I'd like to hear more on it, though...
Age: 24 Height: 5'9" Weight: 185
Gym PRs: 365/240/440=1045
People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate
The never-ending pursuit of becoming Strong(er) - My Westside journal
they have a main page on sheiko on elitefts.com. I'm trying again now. did it about 3 months after starting my last serious bulk. I got stronger, but then again, I was barely back into the game. I'm on day 2. I like how I lift heavy, but don't max out. It seems to keep my motivated. I wonder if I'm going to build muscle on this, because some seem to think that this program lends to overraining. I don't know since many lifts stop at 75% of max....
sheiko is a really proven program but personally I'm not a huge fan of it. I've just seen to many guys get burnt out doing it with all the volume
Sheiko training involves alot of volume at loads less than the 1 rep max. There is actually a template you can download online that outlines the sets and reps. All you have to do is plug in the numbers and the excel sheet will calculate the big 3 lifts. I guess the big advantage is the constant repeated movements. You get alot of practice on the big three. I have been on other sites and people say that once you become acustom to the routine, its ok. The hard part is doing the initial 4 weeks. you have to have a solid GPP base before you start to help with the extra volume.
I can tell my GPP is being worked. It's a workout to finish within 2 hours. I also do like the practice I'm getting on the big three.
I want to do this for one month, and if all goes well, I'll try it for another 4 week phase, moving on to another sheiko routine.
you're right about volume. Definately keeps me on my toes...but since there is a pre-made template, I know the exact numbers I want to shoot for each day, instead of doing things on feel.
im curious as to what kind of person you'd recommend this program to myself..seems interesting but high volume is a KILLER of my strength.
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my gym owner is on it. I'll let you know in a while what he thinks of it
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
My journal: http://www.wannabebigforums.com/showthread.php?t=85034
"Fk you and the Prowler you rode in on"
You should try to get in touch with Eric Talmant over on EFS. I think he trains using Sheiko's program(s).
Raising from the dead....
I currently am doing Sheiko # 29, and will take a week off for my cross country move and use it as a deload. Then I will do Sheiko #37, which is basically the same thing as 29 with more volume. These are Eric Talmant's general recommendations for Sheiko Beginners over on EliteFTS. After I complete #37, i will re-test my 1RM's and will let you guys know. I decided to use slightly lower weights than I've worked with. These are the inputs I used:
Full Depth Olympic Squat (decided to do these instead of PL style squats)-300
Bench-275 (actual 300)
Deadlift-485 (actual 500)
My thoughts: This style of training is a lot different than what I'm used to. I really like working out with sub maximal weights for lots of volume. For one, I rarely use a training partner, and since im only using 70-80% of my 1RM, i really dont need a spot. Also, I can feel it whipping my body or GPP into shape.
A lot of people rag on sheiko for being too much volume, and that you need to be on steroids to finish each 2 hr workout or whatever.... I can see how the more advanced routines in the spreadsheet can be very demanding and taxing, but I'm specifically talking about the beginner ones. I finish my workouts in about 1.5hrs, and I really dont feel the volume oriented fatigue accumulating yet. I'm starting week 3 today of 29. Maybe week 4 will kill me.
For anyone interested, here's a spreadsheet with all the routines that are floating around
And here's one of many threads over on T-Nation with great reviews of this routine
Last edited by Cmanuel; 04-12-2009 at 10:35 AM.
I have used sheiko on and off for about a year now. Various routines 27, 28,29, 37 etc. All are similiar some have you training 3 days a week, while others add a 4th day. The %'s range between 55% to 85%, seldom do you go as high as 90%. The volume ranges between 20 and 30 sets. Very little accessory work is done. SOme days you will bench, performing as many as 10 sets increasing in weight, then squat 8-10 sets, then back to benches for another 6-8 sets. You do very little accessory work because its not needed at this point, and the volume is so high you just run out of gas. My experiance is that the more i did sheiko the faster i would burn out. SO if i did an 8 week cycle, then took a week off I would be lucky to get through 4 more weeks of it.
It does three things for the powerlifter (in my opinion).
1. the volume conditions you for a full meet. I performed very well in meets following a comp phase.
2. it makes you strong on the 3 lifts. ONce your done doing 5 sets of 3 with 80% benching 6 sets of 2 ith 85% is tough enough to build strength without just falling over.
3. It helps with your form.
go to the bmf forum and I believe there is a sheiko thread and you can check out all the templates.
Based on your guy's input I could see this working very well for a lot of intermediate/beginner lifters for a few cycles here and there, though I'm willing to bet only a select few can do it long term - sort of like 20 rep squats.
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.
They did not burn out in just one year
We have many other templates that work *much, much better* than the original recommendations of #29, #37, etc.
Dave and I have worked with close to 250 athletes now from all around the world, and we have a pretty good handle on what works and what doesn't.
I am happy to help with whatever questions you guys might have.
I always trust any material from EliteFTS, so I took the recommendations as the page said. Also, the fact that people have been getting great results from 29/37 from sites like T-nation helped me decide to try it.
Are there templates out there that tend to work better for a Raw lifter?? I'm 23/ all natural raw lifter, wanting to spend about a year and really focus on getting my three lifts up to respectable levels.
Thanks for your help!
Last edited by Kray-z; 04-15-2009 at 12:25 PM.
Appreciate it. You guys are the best over at EFS
I am curious Too.
Eric, care to chime in on our questions?
Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5
Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/
Not strong yet, but getting there.