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sheiko #29

dom

By dom
in Powerlifting & strength

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dom Junior member

dom

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hey guys, already looking forward to starting this programme once the rugby season has finished, got it from http://www.elitefts.com/documents/Sheiko29.htm. was just wondering what to do, if anything on the days in between.

I've never really done anything like this before so will any assistance work be necessary for smaller muscle groups or can I just be doing some cardio to keep the fat down and fitness levels up?

thanks

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teamfatboy Veteran member

teamfatboy

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My 2c worth, I'd suggest cardio rather than worrying about things like forearms or calves or other smaller muscle groups.

In some ways, the assistance work on that template's built in - where there's no % of your 1RM, the point of the sets/reps is to flush out the muscles and re-hab, so aim to complete the prescribed sets and reps without stopping, with short rests but without popping a gasket.

For week 1, day 1, where the emphasis is on bench, use the flies for rehab, for instance

If your diet's good, then perhaps do mobility/ stretching and core work around cardio.

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power123 New member

power123

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thing with the program is to make the sets of 5 perfect so many youtubers dont even get the first rep right!!!! and get your balance ie upper and lower body balance even

wtf you obv know dick shit about sheiko 29!

mmmm a youtube star are we

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startinfromscratch Veteran member

startinfromscratch

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My 2c worth, I'd suggest cardio rather than worrying about things like forearms or calves or other smaller muscle groups.

In some ways, the assistance work on that template's built in - where there's no % of your 1RM, the point of the sets/reps is to flush out the muscles and re-hab, so aim to complete the prescribed sets and reps without stopping, with short rests but without popping a gasket.

For week 1, day 1, where the emphasis is on bench, use the flies for rehab, for instance

If your diet's good, then perhaps do mobility/ stretching and core work around cardio.

sheiko 29, or sheiko in general is a powerlifting program - most people agree that it has limited value for people who arent competing in powerlifting. TFB's advice is solid.

Having said that, the most important things to consider are:

* setting accurate 1rms - the whole program depends on it

* staying lightweight on restorative exercises (tfb covered it)

* complete the set & rep sceme as prescribed.

* dont do extra heavy sessions in addition to it, that defeats the point of doing a precise volume controlled program!

and if you do do it, follow it up with sheiko 32 (with a max adjust) so you have an 8-week run......

rep me phaggott

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teamfatboy Veteran member

teamfatboy

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Yep - as SFS says, Sheiko #29 isn't for muscle growth, it's for strength.

Use the site search engine and have a look at the journals of those who've tried it - quite common to see a 20kg gain in squats after four weeks.

SFS is spot-on: he hit all the key points for Sheiko that I'd missed out:

Don't over-estimate your 1RM, Sheiko will not work if you kid yourself into starting with a 150kg raw bench against your actual 1RM of 120.

Don't hang other stuff off the programme

Don't take short-cuts - stick to the reps x sets as prescribed.

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dom Junior member

dom

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cheers guys that helps quite a bit. i play rugby so you reckon this wouldnt be as much help as another programme? what other programmes would be useful? im looking for increased strength mainly but want size too!

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Wyldfyre Junior member

Wyldfyre

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cheers guys that helps quite a bit. i play rugby so you reckon this wouldnt be as much help as another programme? what other programmes would be useful? im looking for increased strength mainly but want size too!

You'll find if you're doing the right work in the kitchen as well as lifting well you'll get bigger as you get stronger. Just bear in mind that you can't do everything at once e.g. six pack abs, getting big AND strong and able to run fast etc.

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dom Junior member

dom

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cheers guys that helps quite a bit. i play rugby so you reckon this wouldnt be as much help as another programme? what other programmes would be useful? im looking for increased strength mainly but want size too!

You'll find if you're doing the right work in the kitchen as well as lifting well you'll get bigger as you get stronger. Just bear in mind that you can't do everything at once e.g. six pack abs, getting big AND strong and able to run fast etc.

yeah realise that abs are primarily due to bodyfat. does increased strength always equal increased muscle mass though? the way i see it, a strength programme will give me a good base to increase my size so will do a strength prog then move into a more hypertrophy based training after that. have looked at the westside for skinny bastards and will give that a go first.

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teamfatboy Veteran member

teamfatboy

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yeah realise that abs are primarily due to bodyfat. does increased strength always equal increased muscle mass though? the way i see it, a strength programme will give me a good base to increase my size so will do a strength prog then move into a more hypertrophy based training after that. have looked at the westside for skinny bastards and will give that a go first.

Nope, size isn't strong, only strong is strong.

But you're on the right track - a strength programme like a couple of round of Sheiko #29 is a good foundation for strength, then you could swap to hypertrophy, up in the 8-12 reps/set range.

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dom Junior member

dom

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Hey Dom, your reason for looking at a % based strength cycle, is it for Rugby next year or just to get strong.

OB1

bit of both really, want to get stronger to be able to keep progressing in the gym but havn't really done strength training before. rugby is my main sport though so would like a programme that will benefit that rather than one that is useful only in lifting if that makes sense.

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Old Bull Veteran member

Old Bull

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Hey Dom, your reason for looking at a % based strength cycle, is it for Rugby next year or just to get strong.

OB1

bit of both really, want to get stronger to be able to keep progressing in the gym but havn't really done strength training before. rugby is my main sport though so would like a programme that will benefit that rather than one that is useful only in lifting if that makes sense.

West side for skinny bastards is good for athletes

De Franco knows his stuff, built some Strong and Fast NFL players.

I would keep away from the PL programmes and have a programme that incorporates beside the big three, Power Cleans. The 5 x 5 advanced has a power clean component in it, which for rugby is essential. You want to be strong but also explosive.

Do some implement work on the other days to care of the Fat, Tyre's, Flips and Sledge Hammer, some Farmers and maybe stones.

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Dr Squat Senior member

Dr Squat

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531 ...check it out.

I agree that 5/3/1 is an excellent way for Rugby and League players to prepare in the off season. The programme is simple and progressive. There is a good balance between the big 3 lifts and accessory movements to help you improve weak points and get stronger.

OB makes a good point about the need for explosiveness. However IMO you need to build a solid strength base before worrying about explosiveness. I talk to guys regularly who want to do lots of gimmicky stuff without having done the hard work and built a decent base. Invariably they lose interest and fade away. If you are new to weight training or still a beginner, your focus should be simple. Build a solid strength base!

Personally I think the power clean is over hyped. The biggest issue I have is that it is usually poorly performed. Rubbish technique makes the movement a waste of time. Most guys I see do some sort of reverse curl. The result is that they stall on a relatively light weight and negate any benefits. If you can find a good coach who can teach you and monitor your technique then incorporate this in your programme. Otherwise IMO you are better of performing movements like the deadlift and squat explosively.

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dom Junior member

dom

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definitely a bit to think about, will look through them and i guess the decision will be what i feel like doing when the time comes after the season. regarding the explosiveness/ power, i have read somewhere that training for this is not essential or highly beneficial to those below an elite level of sport. i definitely need a stronger base to start with though, and these programmes look like theyll be a good way to start!

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