Shieko Periodisation/ Training Style - Effect on Muscle Size

[Team JLA]

Hey guys just wondering if any of u got muscle size gain training with the sheiko style ? :wink:

for those of you who dont heres a good read.

http://www.tmuscle.com/free_online_arti ... werlifting

[SoaringSwine]

Well obviously it's first priority is to get you strong, but due to the sheer volume of it, (if you're eating enough) you're bound to put on muslce mass. I know many people who have .

And screw t-gaytion. This spreadsheet is where it's at.

http://rapidshare.com/files/179760276/S ... .08.25.xls

[Old Bull]

Dunno how many on here have done Shieko based training maybe one or two and he's just answered above. Its a PL based training programme, they are not designed to put on muscle well not that much anyway. But there is side effect and a few have gained.

[Team JLA]

Sweet as Just curious as I adopted the Westside Style about 6 months ago gain about 3 kg -5kg from it. Wondered whether the Shieko style had the same effect becuase of the volume.

Im starting it week after so i might try posting a log if possible ..

cheers guys

[Old Bull]

Sweet as Just curious as I adopted the Westside Style about 6 months ago gain about 3 kg -5kg from it. Wondered whether the Shieko style had the same effect becuase of the volume.

Im starting it week after so i might try posting a log if possible ..

cheers guys

Let us know how you got on

[Mr NZ]

Yeah I did the sheiko #29 plan for the month and saw some good gains, except bench, but the few people that I've helped through this program had not much of an improvement in the bench as I had experienced also.

Prior to strength program, I was doing a typical 3day split over a 5day training week (3days on, 1off, 2days on, 1off) cycle for two months, prior to that some type of endurance training etc.. but weight and strength had been stagnant for 5months, and a friend had reccommended I should try the sheiko training method to break through my plateau.

Body weight at begining was 80kg

Details below;

BEFORE:

Bench - 120kg

Squat - 130kg

Deadlift - 90kg

AFTER:

Bench - 120kg

Squat - 155kg

Deadlift - 130kg

FYI, the training only requires you to train for 3days of the week, and is totally different from anything ive ever done before, I was quite pleased with the gains in strength but obviously disappointed in my bench, through observation I could power up the weight through the concentric phase no probs, but the eccentric phase I struggled with big time, felt like my joints were going to rip out lol. Probably might need to do some band training, chains I dunno..

My body weight went up to 85kgs over the month, but my diet has always been shit (see-food-diet), so I did get good weight distribution over my body but unfortunately the tummy kept pace with everything else, I think also because my training frequency dropped from 5 to 3days I was'nt burning as much calories etc..

[Team JLA]

iv only been on this periodisation for 2 weeks now and i can already feel my 1rm going up for the squat and dead..havent been doing much bench to notice a difference as im focused more on the Overhead press . I gona be competing in the OZ-Strongman Dead n Log lift.

saying that i buggered my wrist doing power cleans on monday sux BIG TIME :cry:

[Team JLA]

Maybe you have rounded Shoulder MR. NZ ? so id suggest giving stretching the chest out often and focus more on ur posterior delts and back for now just to get posture right.

If u don't have rounded shoulders/tight chest ..My bad

[nate225]

One guy at our gym is doing Sheiko (reduced volume version) and is getting bull strong! He has also put a heap of quality weight on - was a surprise to all including himself.

Nate

[Team JLA]

im feeling that too. My T levels are sky rocketing..all my muscles feel constantly hard strong.. feels awesome and also benn HORny as an animal \:D/

[Mr NZ]

Maybe you have rounded Shoulder MR. NZ ? so id suggest giving stretching the chest out often and focus more on ur posterior delts and back for now just to get posture right.

If u don't have rounded shoulders/tight chest ..My bad

Oi lol yeah the past few months I've started to target posterior delts and back alot more, I don't have a noticable postural imbalance but I tend to round shoulders when I relax too much so stretching has become the norm between sets as of late, but your pretty much on the money lol

Im getting off my normal hypertrophy phase and starting endurance for the next 4-6weeks before I head back to sheiko styles but I think I should now make better gains when I do.

[Mr NZ]

Well obviously it's first priority is to get you strong, but due to the sheer volume of it, (if you're eating enough) you're bound to put on muslce mass. I know many people who have .

And screw t-gaytion. This spreadsheet is where it's at.

http://rapidshare.com/files/179760276/S ... .08.25.xls

Thanks for the link mate, didnt realise there were tons more lol awsome!