Am I advanced enough for sheiko?

[ExplorerSPL]

I wanted to run sheiko 37(im used to high volume so im going to skip 29) to get my big 3 numbers as I havent done any PL training in almost a year.Im 5"11 168 B/s/d are 275/315/435. Been doing a 6 day split and it has done wonders for my looks but my squat/dead havent budged since february, so its time for another PL routine.

Ive done madcows and smolov jr for bench and squat so far(ran at same time, got 25 lbs on bench and 40 on squat).

[andom]

I wanted to run sheiko 37(im used to high volume so im going to skip 29) to get my big 3 numbers as I havent done any PL training in almost a year.Im 5"11 168 B/s/d are 275/315/435. Been doing a 6 day split and it has done wonders for my looks but my squat/dead havent budged since february, so its time for another PL routine.

Ive done madcows and smolov jr for bench and squat so far(ran at same time, got 25 lbs on bench and 40 on squat).

You could run it.

[WorldDomnit]

Sheiko sounds good for you then, run #29 anyways, it brings very good gains. Then go to 37 after

[Liftamulti]

I suppose, I'd run #29 though.

[untranslated]

Sheiko sounds good for you then, run #29 anyways, it brings very good gains. Then go to 37 after

I also say run #29 first. If it feels very easy then one week later go to #37. Whats the rush ? Is it for a specific comp ? Run #29 first anyway. And ANYONE can run sheiko, i have two total rookies using it at the moment. The program is designed on % of maxes. Also its progressive so you can use it from day 1 when your 15years old with a 40kg max bench till when your 40years old benching 200kg even up into masters 2. Its really a complete program, im guna start using it when im at the level of CMS cuz 3 days training dont work for me ;]. 4 Days all the way please.

[Tyler_Durdin]

do you keep all gains after running sheiko?

MY lifts dropped off after smolov jr

[Liftamulti]

do you keep all gains after running sheiko?

MY lifts dropped off after smolov jr

If you keep high volume.

[samsont]

do you keep all gains after running sheiko?

MY lifts dropped off after smolov jr

why would you lose gains? you must be doing something wrong

[Torrtrefireto]

do you keep all gains after running sheiko?

MY lifts dropped off after smolov jr

Sheiko is not a system like Smolov. Smolov is a peaking cycle, Sheiko is a training methodology that you run indefinitely. You won't ever lose your gains because you (potentially) won't ever stop running it.

[Archheretic]

For me sheiko definitely seems to be a overreach program, maybe I just got bad restitution or something?

[ExplorerSPL]

For me sheiko definitely seems to be a overreach program, maybe I just got bad restitution or something?

Probably need more rest/food, I did a bunch of research and people run it year round apparently. We will see how it goes though I average about 4-5 hours of sleep a day.

[BigSnacks]

How long does a typical Sheiko workout run? I was looking at the spreadsheets and the number of sets and was wondering if it was possible to squeeze that much work into a 40 minute session (that's all I have before I have to drive an hour home to pick up my daughter).

[Torrtrefireto]

How long does a typical Sheiko workout run? I was looking at the spreadsheets and the number of sets and was wondering if it was possible to squeeze that much work into a 40 minute session (that's all I have before I have to drive an hour home to pick up my daughter).

Almost certainly zero chance brah, sorry.

I know some people need 2 hours a session every session. I don't think thats quite needed but 40 minutes every session wouldn't be possible.

[untranslated]

2 Hours is a realistic time yeah, If u can finish it in under 1 hour u must be pumping some crazy roids. But i havnt lost anything after my smolov jr though. Maybe your deload was too long or youve been slacking in general afterwards. Anyway good luck

[BigSnacks]

Almost certainly zero chance brah, sorry.

I know some people need 2 hours a session every session. I don't think thats quite needed but 40 minutes every session wouldn't be possible.

I figured as much... Thanks, though.

[dtaps24]

If you think that there is a threshold level to run a specifiic program that you need to ask random people on the interweb about you shouldn't run the program because:

a) You have done no research and
b) you are probably trying something more advanced than necessary

Also Sheiko was desinged primarilly for genetically gifted enhanced lifters.

[John Prophet]

Also Sheiko was desinged primarilly for genetically gifted enhanced lifters.

out of curiousity do you have any basis for that statement?

[Torrtrefireto]

out of curiousity do you have any basis for that statement?

Tapsey just hates Sheiko

[John Prophet]

i guess all us mediocre people who made great gains on sheiko are genetically elite

[dtaps24]

i guess all us mediocre people who made great gains on sheiko are genetically elite

Yes if you are making something other than newbish gains while on Sheiko you are probably genetically gifted. Congrats to all of those of you who have enjoyed such success. I am assuming your total has gone from above average to elite through Uncle Boris's programming.

If you don't think that the lifters that Boris Sheiko specifically coached/coaches are or were enhanced we are going to have to agree to disagree. The only one I currently know of is Belyaev who I think we can agree is genetically in the top .0000001% and has been suspended for AAS.

[dtaps24]

Tapsey just hates Sheiko

Don't hate it, think it can work and would be fun, am realistic about it.

[Doollas]

I think it would be awesome for a newer or weaker person. You get so much damn practice with the lifts it's impossible to not gain strength as long as you go for perfect form on every rep, assuming good diet and rest.

When I ran it a summer or two ago workouts ran 1.5+ hours, and averaged 2 if I had to guess. I was on a low carb diet and which made it hell but I still gained some strength once I dropped the volume and got some extra rest.

[John Prophet]

If you don't think that the lifters that Boris Sheiko specifically coached/coaches are or were enhanced we are going to have to agree to disagree.

thats a whole different argument. Who said anything about who was being coached personally by sheiko? You said sheiko was DESIGNED for genetically enhanced-elite people.

Thats why there are BEGINNER sheiko programs. Belyeav isnt doing the sheiko 3 day per week BEGINNER program.

In any case though, I disagree that its only for genetically elite people. One starts on the beginner program and goes from there. A persons recovery ability grows just like anything else. Plenty of average gym rats have went thru the sheiko beginner program without loss of life or limb.

If a person reaches super elite status then yes, they are definitely above average genetically etc....but whats that got to do with what program they run?

[John Prophet]

I think it would be awesome for a newer or weaker person. You get so much damn practice with the lifts it's impossible to not gain strength

exactly, seems ideal for people needing to learn the lifts.

[dtaps24]

thats a whole different argument. Who said anything about who was being coached personally by sheiko? You said sheiko was DESIGNED for genetically enhanced-elite people.

Thats why there are BEGINNER sheiko programs. Belyeav isnt doing the sheiko 3 day per week BEGINNER program.

In any case though, I disagree that its only for genetically elite people. One starts on the beginner program and goes from there. A persons recovery ability grows just like anything else. Plenty of average gym rats have went thru the sheiko beginner program without loss of life or limb.

If a person reaches super elite status then yes, they are definitely above average genetically etc....but whats that got to do with what program they run?

I don't disagree with any of your concepts so we may be ships in the night here, my theory behind why Sheiko was originally designed for genetically gifted supplementally enhanced lifters is because to my understanding most of the template/cycles (if not all) were designed at a time when the USSR was utilizing genetic screening and their athletes were enhanced thus it seems logical that their top powerlifting coach would take this into account when programming, it is purely speculation based on circumstantial evidence, I wouldn't take it in front of a jury but I would put money on it.

Now I'm not saying that the basic principles of Sheiko can't and won't translate for a beginner/intermediate lifter who is not enhanced because practice makes perfect, accumulated fatigue is certainly a valid methodology, etc. Acutally, quite the opposite seeing as my intent was to point out that if you think there is a threshhold # you must hit before running a program you have not done sufficient research on the program. For instance, if the same question was posed as: Am I advanced enough for Starting Strength, the TM, 5/3/1, etc. I would have said the same thing. Admittedly perhaps I should've made two separate posts soas to differentiate, so that's on me.

[John Prophet]

I think its all relative. You are correct in that sheiko is mainly derived from soviet era olympic weightlifting theory. But to me some of the concepts are just universallly applicable.

for instance "3 heavy weeks then an easier week" works for everyone IMO. The "waving" of the volume and intensity seem universally good to me also.


there is a reverse point also. a "beginner" program might be too advanced for a guy who has been lifting for a long time. For example (like an idiot) I took 3 years off. When I came back I started on a 3x5 bench program. It worked great...for a few months. Then it just ran me into the ground because I was essentially straining and going to failure too much.

So a guy who has been lifting for a while and knows how to push himself and focus with good form etc....he is going to get more out of every set than a beginner. Im pretty sure that if I benched 5x5 3x per week that id burn out in no time flat. My triceps ache just thinking about it. But I can do my own sheiko style bench 3x per week and squat 2x per week and not die because im not going to the edge of failure every set etc.

sheiko is high volume but not constantly heavy weight and no reps to failure or even near failure.

[untranslated]

Bitching about genetics is a cop out dude. Or are you saying that me and 3 other guys i randomly decided to lift with are freaks of nature. GTFO.

[Heavy_Beats]

Besides Russian superwoman, have any other woman run Sheiko.

[Tyler_Durdin]

why would you lose gains? you must be doing something wrong

I gained strength but it dropped off one I went back to a basic linear program

I was also cutting (lol)

Sheiko is not a system like Smolov. Smolov is a peaking cycle, Sheiko is a training methodology that you run indefinitely. You won't ever lose your gains because you (potentially) won't ever stop running it.

is there an e-book or something I can read about sheiko?

I want to learn everything I can about it

[John Prophet]

there is a whole forum for it http://bmfsports.proboards.com/index.cgi?board=sheiko


also on this forum you can search under my name for these terms:

deloading
sheiko
concentrated loading
russian
overreaching
overtraining
peaking

I have done dozens of extremely length posts on this stuff