ITT: You post your current lifting routine

[sawoobley]

It's the furthest thing from a beginners program, lol.

I thought #29 was a beginner's program as it states on the eliteFTS website. http://www.elitefts.com/sheiko/

[waatsgood]

I thought #29 was a beginner's program as it states on the eliteFTS website. http://www.elitefts.com/sheiko/

Beginner as in "anyone that has not done a full Sheiko program "

[phal]

I thought #29 was a beginner's program as it states on the eliteFTS website. http://www.elitefts.com/sheiko/

I meant Sheiko in its entirety.

Obviously some of the easier routines are to get someone accustomed, but something like 40 or 30 aren't for a beginner lifter, not in the slightest.

Taken from the website:

"I recommend that beginners start with #29, with "beginner" being anyone that has not done a full Sheiko program starting with accurate and not estimated 1RM. "

[PerpetualMotion]

I meant Sheiko in its entirety.

Obviously some of the easier routines are to get someone accustomed, but something like 40 or 30 aren't for a beginner lifter, not in the slightest.

Taken from the website:

"I recommend that beginners start with #29, with "beginner" being anyone that has not done a full Sheiko program starting with accurate and not estimated 1RM. "

Sometimes my reading comprehension takes a vacation. Will hold off for a bit. May employ Madcow 5x5 first.

[sawoobley]

I meant Sheiko in its entirety.

Obviously some of the easier routines are to get someone accustomed, but something like 40 or 30 aren't for a beginner lifter, not in the slightest.

Taken from the website:

"I recommend that beginners start with #29, with "beginner" being anyone that has not done a full Sheiko program starting with accurate and not estimated 1RM. "

Yeah, I read that. So do you think they are suggesting beginning with starting strength and then doing #29 afterwards or can they start out with #29 at the start?

[phal]

Sometimes my reading comprehension takes a vacation. Will hold off for a bit. May employ Madcow 5x5 first.

Yeah, I read that. So do you think they are suggesting beginning with starting strength and then doing #29 afterwards or can they start out with #29 at the start?

I think any semi-experienced lifter can jump into 29/37 - but if it was someone just starting out I wouldn't suggest it.

I wasn't trying to dissuade from anyone from trying it.

[sawoobley]

I think any semi-experienced lifter can jump into 29/37 - but if it was someone just starting out I wouldn't suggest it.

I wasn't trying to dissuade from anyone from trying it.

Thanks for the response. I was just wondering because I saw the program a while back and thought it was pretty high volume for being their beginning program especially when compared to starting strength. It wasn't clear to me if they started people out on #29 or something else.

[joelash302]

I think a beginner could start into 29. Just would want someone there guiding the lifts. The low intensity / high frequency would give a great opportunity to drill down form.

Me and a buddy just finished 30 of 29/30/31/32 for a comp in November. Going for 315/375/500 wuwu.

[nvs180]

mon - Lower (Back Squat, SLDL, calves)
tues - Upper (BBench, Bent Row, DB Bench, Seated Row, Dips, Cable Crunch)
wed - Rest
thur - Lower (D/Lift, Front Squat, HamCurl, Leg Ext, Calves)
fri - Upper (Mil Press, Pull Ups, BB Incline, Face Pulls, Cable Crunch)

Varying reps for everything.

[bazzi]

Lower
Upper
Lower
Upper

ect. I take 1-2 days off when I feel like I need to. When I drop cals and cut I lower the volume a bit so I am in and out of the weight room within 45 minutes and do extra cardio throughout the day when I can.

Right now while cutting bodyfat I will do upper and lower each twice, then switch the sets/reps
2x12-15
3x8-10
4x4-6
1x20

Then swap exercises and do it all over again. Every 3-4 months or so I will take a week where I up my calories and absolutely slaughter my muscles with extremely high volume and just working one group a day. This is typically when I will use some of the machines. Take a weekend off and come in doing;
Mon - Back
Tues - Chest
Wed - Legs
Thur - Delts + Calves
Fri - Arms + abs
Weekend - rest

Then go back to the upper/lower split.

in b4 too complicated

[joelash302]

475 deadlift. +35 in 10 weeks. I luve sheiko.

[phal]

475 deadlift. +35 in 10 weeks. I luve sheiko.

I added like 60 lbs to my squat and 40+ to my DL as well highfive.

[thecodgod]

Monday-Back
Tuesday-Chest
Wednesday-Legs
Thursday-Arms(Biceps, triceps)
Friday- Shoulders
Sat- Cardio, Abs, Calves, Forearms
Sun- Off

do lots of walking each day for cardio and actually run or elliptical on sat.

[PBateman2]

It's amazing how differently people do things - Your back/bi day consists of 9 sets, my last one consisted of 52. Just shows that there is more than one way to skin a cat

Talk about overtraining. Betta rest that CNS of yours

[MikeK46]

Tried Layne's PHAT split, didn't like it. Switched to 2 muscle groups/nite.

Monday-Chest & Tris
Tuesday-Lower Body (quad dominant)
Wednesday-Back & Shoulders
Thursday-Chest & Bis
Friday-Lower Body (hams dominant)
Sat-Back & Shoulders
Sun-Off

*Random abs & cardio whenever I feel up for it.

[brooklyndown]

Sunday:
Incline BB bench 4x8-12
Flat BB bench 4x8-12
Weighted dips 4x8-12
Cable cross overs 3x8-12
Preacher curls 3x8-12
Hammer curls 3x8-12

Monday:
Squats 5x8-12
Bulgarian split squats w/BB 3x8-12
Leg ext 3x8-12
RDL 4x8-12
Leg curls 3x8-12
Good mornings 3x8-12

Tuesday: Rest / Yoga (cause I like it)

Wends:
Weighted pull-ups 4x8-12
T-bar row 4x8-12
Seated row 3x8-12
Lat pull downs 3x8-12
Calf raises 4x20-25
Donkey press 4x20-25

Thurs: rest (yoga)

Friday:
Push press 4x8-12
BB shrugs 4x8-12
Upright rows 4x8-12
Straight-arm pull downs 4x8-12
Tri rope push downs 3x8-12
Close-grip bench 3x8-12

Sat: Lots of rest

[mkal]

• Monday - Bench am / squat pm
• Tuesday - Cardio pm
• Wednesday - Bench am / cardio pm
• Thursday - Deadlifts pm
• Friday - Bench am / cardio pm
• Saturday - Bench am / cardio pm
• Sunday - rest/sleep

Deadlifts - Coan/Phillipi (extended to 12 weeks)
Squats - Coan/Phillipi (extended to 12 weeks)
Bench: Smolov Jr.

[ErickStevens]

After my meet: Smolov. Deload. Sheiko #37.

[mkal]

After my meet: Smolov. Deload. Sheiko #37.

After that, your legs are going to be even more solid. thick. tight.

[CroaT154]

1. Shoulders/Abs
2. Quads/Calves
3. Back/Traps
4. Chest/Abs
5. OFF
6. Hams/Traps/Calves
7. Biceps/Triceps/Abs
8. OFF

REPEAT

[ErickStevens]

After that, your legs are going to be even more solid. thick. tight.

That's the plan, broham! I'm more worried about dem glutes though.

[juliacheh]

That's the plan, broham! I'm more worried about dem glutes though.

Romanian deadlifts and BSS. srs
That's how I got mine.

[ErickStevens]

Romanian deadlifts and BSS. srs
That's how I got mine.

Romanian Deadlifts do jackshiit for mine. I can do 405 for reps. Good for hamstrings, no so much for the booty. I've found the 3 best things for my ass growth have been (in order of importance): 1. Breaking parallel on squats 2. BB Glute Bridges 3. PullThroughs.

Due to squatting just barely parallel for pretty much my whole life, I've become very quad dominant. I now have a tiny ass and big hams/quads. Also, I am very weak out of the hole (that's what she said) on squats because of my weak butt.

[juliacheh]

Weird, but I guess everyone responds differently.
I have weaker hams in my opinion, will try to rectify on the upcoming bulk, but glutes were always one of my strong points.

[FunkymonkAW]

Layne's "old" PHAT skeleton. Added & substituted a few exercises, don't superset anything, altered order

http://www.muscleandstrength.com/for...y-routine.html

Monday-upper power
Tuesday-lower power
Wednesday-cardio
Thursday-hyper chest/arms
Friday-hyper legs
Saturday-hyper back/shoulders/traps

[joelash302]

Romanian Deadlifts do jackshiit for mine. I can do 405 for reps. Good for hamstrings, no so much for the booty. I've found the 3 best things for my ass growth have been (in order of importance): 1. Breaking parallel on squats 2. BB Glute Bridges 3. PullThroughs.

Due to squatting just barely parallel for pretty much my whole life, I've become very quad dominant. I now have a tiny ass and big hams/quads. Also, I am very weak out of the hole (that's what she said) on squats because of my weak butt.

Can't you just widen your stance and squat PL?

[ErickStevens]

Can't you just widen your stance and squat PL?

That's exactly what I've been doing since January.

[feelsg00dmayne]

been on PHAT since the beginning of 2011 (went through a bulk and a cut since).

S - Power Upper
M - Power Lower
T - Rest
W - Hypertrophy Chest/Arms
T - Hypertrophy Legs
F - Hypertrophy Back/Shoulders
S - Rest

[danielbor]

Following Clives routine:



not srs

[peanut-butter]

I'm currently doing Madcows with added assistance work, such as speed benching, deficit DL's

After I've done with that I plan on doing Sheiko 29, then 37 and after that maybe WSB or PHAT.

Download the excel spreadsheet. I did it last month, and will be doing 37 in November.

How did you like it? As said above, I plan on doing it in the future.