Sheiko routine - would like suggestions for replacing squat and DL

[Goranga]

Hi everyone

I'm planning on starting a beginner's Sheiko Routine in a few week's time. I've noticed that the program is based on the bech, squat and deadlift. Now, my main concern is improving my bench RM and I find the squat and deadlift to be extremely exhausting for the entire body (I'm a sissy - I know). Therefore, I've been searching for alternative exercises that will hit the same, primary, musclegroup without causing too much fatigue on the overall body.

Here's what I thought would do the trick: replace the squat with Leg ext. and leg curl and replace the deadlift with hyperextension. Any opinions?

[SoaringSwine]

I feel I would be doing you a disservice if I told you anything but... MAN UP AND SQUAT!

[LessThanLuke]

I feel I would be doing you a disservice if I told you any but... MAN UP AND SQUAT!

And deadlift.

[GregNuthurst]

This thread belongs in the misc!

As mentioned, squats and deads are pretty handy replacement exercises.

[markyg]

I feel I would be doing you a disservice if I told you any but... MAN UP AND SQUAT!

This

[db2000]

Any opinions?

Harden up

[Wintermule]

Hi everyone

I'm planning on starting a beginner's Sheiko Routine in a few week's time. I've noticed that the program is based on the bech, squat and deadlift. Now, my main concern is improving my bench RM and I find the squat and deadlift to be extremely exhausting for the entire body (I'm a sissy - I know). Therefore, I've been searching for alternative exercises that will hit the same, primary, musclegroup without causing too much fatigue on the overall body.

Here's what I thought would do the trick: replace the squat with Leg ext. and leg curl and replace the deadlift with hyperextension. Any opinions?

What the ****. How about you slap yourself in the face a few times. That's what I've started doing before I do my compounds since my bench and squat are pissing me off.

Why not just bench and curl?

[Goranga]

What the ****. How about you slap yourself in the face a few times. That's what I've started doing before I do my compounds since my bench and squat are pissing me off.

Why not just bench and curl?

I don't know man... I work out alone and with the squat and deadlift I've injured myself so many times due to fatigue leading to poor technique. I want to improve my bench first...

Let's put it this way: will excluding the squat and deadlift hamper my bench results?

[markyg]

I don't know man... I work out alone and with the squat and deadlift I've injured myself so many times due to fatigue leading to poor technique. I want to improve my bench first...

Let's put it this way: will excluding the squat and deadlift hamper my bench results?

Hey I work out alone as well. Just take the weights slow and build up slow. If possible get videos of your form and post them for critique. Most people here will offer good advice.

Good luck

[Torrtrefireto]

the whole purpose of sheiko is saying "nothing will make you better at X besides doing X" so by sheiko purposes if all you want to do is improve your bench, just bench

[Blarnee_92]

Let's put it this way: will excluding the squat and deadlift hamper my bench results?

No, if you want to get a higher bench than sticking to this program would be your best bet. But seriously dude man the fuk up.

[Shanecutler51]

No, if you want to get a higher bench than sticking to this program would be your best bet. But seriously dude man the fuk up.

actually it will hamper his bench results in the long run. Doing heavy leg movements like squat increases the amount of GH your body releases which in turn causes your bench press to rise faster, also stronger legs mean a bigger bench regardless. Try benching with no leg drive or your feet in the air and then try with a solid foundation and a good amount of leg drive (keep your ass on the bench). To sum up what I'm saying, just squat man.

[Goranga]

actually it will hamper his bench results in the long run. Doing heavy leg movements like squat increases the amount of GH your body releases which in turn causes your bench press to rise faster, also stronger legs mean a bigger bench regardless. Try benching with no leg drive or your feet in the air and then try with a solid foundation and a good amount of leg drive (keep your ass on the bench). To sum up what I'm saying, just squat man.

I hear you, I hear you. Either way, the squat and DL is def. out for the moment so I'll just do leg ext. and hyper extensions instead. Let's just see this as an experiment and then I'll let everyone know what happens to my bench 1RM

[markyg]

Hi everyone

Now, my main concern is improving my bench RM and I find the squat and deadlift to be extremely exhausting for the entire body (I'm a sissy - I know). Therefore, I've been searching for alternative exercises that will hit the same, primary, musclegroup without causing too much fatigue on the overall body.

I`m maybe reading this wrong but it sounds to me you want results without actually trying too hard. Doesn`t work that way I`m afraid.

[Donut62]

Hi everyone

I'm planning on starting a beginner's Sheiko Routine in a few week's time.

No, you are planning on doing some **** you made up. The Sheiko routine you reference is for synergistically training the bench, squat, and deadlift.

[Goranga]

I`m maybe reading this wrong but it sounds to me you want results without actually trying too hard. Doesn`t work that way I`m afraid.

No, not really. The thing is, I'm going to start squatting and deadlifting later on, it's just that at the moment I'm too injury prone and too concerned with improving the bench to do the full Sheiko routine.

Now this is intended for everyone: what's with the hostility? I'm trying to modify a program in a way that it will suit me because I can't do the squat and DL at the moment. It's not meant as an act of disrespect against the program itself or against people who do bench, squat and DL - it's just that I, at the moment, can't handle the squat and deadlift while trying to improve the bench as much as possible.

[ehlpitel]

A program is a program, it's like going to a restaraunt and asking them to dramatically alter an entree for you.

The chefs don't like doing that.

In any case, your body gets used to doing that kind of stuff and as long as you're careful with your form, everything should be fine.

Good luck.

[theduffman]

the hostility is because you sound like a pussy I guarantee you there are guys here squatting and deadlifting who have experienced worse injuries than you have. Personally I dont know your situation, so you may be telling the truth, but you come off pretty weak in your first post. The second reason is because sheiko is designed for powerlifting not increasing your bench. If you want a bench only program, talk to jt hall or someone and then do your leg curls extensions etc when you feel like it

[fennway4414]

synergistically

Donut using big words.

Stop being a puss bag and squat and deadlift.

[DallasLynx]

Hi everyone

I'm planning on starting a beginner's Sheiko Routine in a few week's time. I've noticed that the program is based on the bech, squat and deadlift. Now, my main concern is improving my bench RM and I find the squat and deadlift to be extremely exhausting for the entire body (I'm a sissy - I know). Therefore, I've been searching for alternative exercises that will hit the same, primary, musclegroup without causing too much fatigue on the overall body.

Here's what I thought would do the trick: replace the squat with Leg ext. and leg curl and replace the deadlift with hyperextension. Any opinions?

Sounds like a great plan. What are you going to replace the bench with?

[ehlpitel]

Pec dec.

[GoJu]

sheiko has a bench only program...., I do think if you want squats and deadlift to stop exhausting than you should do them more often.

[Wintermule]

You can still do deadlift without a spotter...just correct your form and lighten up the weight. It's not like not having a spotter while deadlifting will lead to an injury like benching or squatting without one would.

[isaku900]

how would you even spot a deadlift? If you can't make the lift, you drop it...boom end of danger.