sheiko.... SHEIKO!... cheeko!

[Dr Squat]

Bro I could be off the mark again... But I can't really see any point in a non competitive powerlifter doing a Sheiko cycle? Even a bench only cycle. In my view powerbuilders and bodybuilders should focus on the incline bench rather than the flat bench.

[startinfromscratch]

Bro I could be off the mark again... But I can't really see any point in a non competitive powerlifter doing a Sheiko cycle? Even a bench only cycle. In my view powerbuilders and bodybuilders should focus on the incline bench rather than the flat bench.

why not bro? its all in the name of getting stronger. if he wants to put some pounds on his bench and hes never tried it, whats 8 weeks to give it a try? he might suprise himself with cheeko lol

of course if he has bro-form im not suggesting sheiko!

[Dr Squat]

Bro I could be off the mark again... But I can't really see any point in a non competitive powerlifter doing a Sheiko cycle? Even a bench only cycle. In my view powerbuilders and bodybuilders should focus on the incline bench rather than the flat bench.

why not bro? its all in the name of getting stronger. if he wants to put some pounds on his bench and hes never tried it, whats 8 weeks to give it a try? he might suprise himself with cheeko lol

of course if he has bro-form im not suggesting sheiko!

Didn't mean to sound negative. I guess I'm going back to Matt P's thinking. There are better ways for an inexperienced lifter to get stronger. I have no doubt he would get stronger if he did an 8 week cycle, even with bro form lol. The real question is would he get stronger doing Sheiko or by doing something else. I think the latter.

We've all seen the guy at the gym who is stuck on 97.5kg on the bench for weeks and can't hit 100kg. What does he do each week? He loads the bar up to 100kg and tries yet again. When he misses he shakes his head in disappointment. For f*ck sake, some of these guys have masters degrees but they are so gym dumb.

Not saying that TWL is stuck on 97.5kg or is gym dumb. But I am pretty sure he doesn't have a Masters degree. :wink:

[tomsammce]

thatwaslight.... are u srs or trolling? lol

[thatwaslight]

Srs bro I'm Gunna start eating pies and start skeeeko LOL powerbuilder for life. And doc I have a masters in broscience!

[ThePman]

This is the problem I see in sheiko ( excuse my ignorance ) is that everything is so preprogrammed that if an individual needs to work on technical or other aspects of lifting then there is no room on the template for this? and that this can lead to a lifter being reliant on a program to fix their problems rather than being able to adapt the program around their body

This is more a problem of the doing, rather than the Sheiko.

In his book, Sheiko makes it very clear that the templates are just examples, and ultimately a coach and athlete must design a program for that athlete.

The strict adherence to the program isn't a Sheiko thing -- he's big on being able to alter a workout if the lifter isn't feeling so great. Not only that, but his lifters are using a larger plan broken into specific training cycles with preparatory and competitive cycles -- these guys aren't just repeating the #29 for months at a time, they're going through a specific plan, targeted to their needs, which handles both the volume & skill development along with the intensity and peaking elements. Big difference from cutting and pasting the example templates.

Sheiko's methodology was never meant to be applied as a Strict Program without that larger context, but without having that deeper understanding of his methods (the book's in Russian and most people won't see anything but a really really bad Google translation) it's hard to realize that.

[mike27]

ive got the sheiko flu now after doing #29 and #37

had some great strength gains!! and in only 9-10wks once u add on 1-2 wks between cycles to re-test 1RM's

squat up to 165kg now and dead 200kg

yet to test bench, ill do that monday

definatly a full on programme, well #37 hit me hard! :twisted:

ill be back on sheiko 29 in 1-2months for another round

[Old Bull]

Bro I could be off the mark again... But I can't really see any point in a non competitive powerlifter doing a Sheiko cycle? Even a bench only cycle. In my view powerbuilders and bodybuilders should focus on the incline bench rather than the flat bench.

On the Mark Doc, Sheiko is for competetive powerlifters, PBs and BBs would not get much gain (size wise and possibly strength) from a Sheiko programme unless they hacked and deciphered some of the off season Muscle and Strength programmes.

It is boring and monotonous just like competitve Swimming, Rowing or Olympic Weigtlifting it is what it is. Results on the Platform is what concerns most of us.

This is more a problem of the doing, rather than the Sheiko.

In his book, Sheiko makes it very clear that the templates are just examples, and ultimately a coach and athlete must design a program for that athlete.

The strict adherence to the program isn't a Sheiko thing -- he's big on being able to alter a workout if the lifter isn't feeling so great. Not only that, but his lifters are using a larger plan broken into specific training cycles with preparatory and competitive cycles -- these guys aren't just repeating the #29 for months at a time, they're going through a specific plan, targeted to their needs, which handles both the volume & skill development along with the intensity and peaking elements. Big difference from cutting and pasting the example templates.

Sheiko's methodology was never meant to be applied as a Strict Program without that larger context, but without having that deeper understanding of his methods (the book's in Russian and most people won't see anything but a really really bad Google translation) it's hard to realize that.

Boris said do not be a Robot, we are now using Boards Chains Bands, and our equipped cycles a 8-10 weeks. The better PL programme would have all 3 components Shekio, WSB, MM.

[Tonka]

Boris said do not be a Robot, we are now using Boards Chains Bands, and our equipped cycles a 8-10 weeks. The better PL programme would have all 3 components Shekio, WSB, MM.

This is true, ROBOT vs Broken ass is a common mistake made by the many who underestimate Sheiko (esp original volume). Its finding what works that takes time and completing one cycle (even 2) on any methodology would not be a enough in order to trully gauge what benefits have been gained. This is even more difficult to assess once you start getting close to your potential strength where gains become very small increments over years as opposed to newbies who make large increases initially as their bodies are adapting to the new workloads.

Boards, boxes, chains and bands etc are excellent training tools to add to any strength template. Knowing how to cycle them in and out takes time as there are loading and deloading phases required (especially with the bands...these kick butts!! - no homo). The same can be said for equipment as well and like the bands...require loading and deloading phases to allow the body to recover before competition day.

On a different thought, an off season for PL'ers is something that can be easily overlooked. My coach is a firm believer in allowing my body to recover from the loadings of the season peaking cycles by doing something similar to what has been made quite popular on this site by the Doc yet its been around for years and years...Powerbuilding. A powerbuilding cycle where volume and intensity is moderated by rep and sets is excellent for off season recovery. Its really a maintenance cycle where the main compound movements are still done but lots of additional assist work is added. The body will respond to these types of cycles very well after doing months on end of Sheiko/WSB/MM/531 etc etc.