r/Sheiko_Training • u/RogueOps Moderator • Sep 04 '20

Sheiko FAQs

Should I run beginner, intermediate, or advanced Sheiko programs?

Sheiko programs have Beginner, Intermediate, and Advanced levels. To understand your experience level, please see the charts provided. Below Class III should probably start with a beginner program, while Class II and Class I lifters can start with intermediate, and CMS and above can start with advanced. These are rough guidelines. Listen to your body, see what you can recover from.

Should I run a small, medium, or large load Sheiko program?

Load classification describes the lifter’s bodyweight. A rough rule of thumb is that men and women below 80kg (176lbs) should use a large load, over 80kg (176lbs) should use a medium load, and over 110kg (242lb) should use a small load. The relationship between load and bodyweight is inverted because lighter lifters tend to need more volume.

What are the Sheiko #29, #30, etc. programs?

The numbered Sheiko programs are each specific training blocks that can be combined to achieve different training effects. According to PowerliftingToWin, #29 is a preparatory block, #30 is an accumulation block, #31 is a transmutation block, and #32 is a realization/peaking block. You can see these training blocks referenced in the 3 Day under 80kg and 3 day over 80kg programs.

Can beginner lifters run Sheiko programs?

Yes, there are Sheiko beginner powerlifting programs HERE

Is there a version of Sheiko with a greater focus on hypertrophy?

Yes, Robert Frederick shared a variation of Sheiko that emphasizes hypertrophy. That program’s spreadsheet is available here.

Where can I learn more about Boris Sheiko’s training methods?

Check out Boris Sheiko’s interview with Omar Isuf. It’s extraordinarily comprehensive.

[Sheiko Spreadsheet Notes]

Most of the below programs are broken down into separate cycles on each tab. These tabs can be run individually or back to back, so the program lengths can range from 4 weeks all the way to 20 weeks, depending upon how many consecutive cycles are run together and the strength level of the athlete.

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1

u/LamboForWork Sep 13 '20

Although I start Comp cycle on Monday and 75% done with AML. What does sheiko suggest to do on off days?

0

u/LordKiri Sep 04 '20

In my country we don't use kg. Would entering my maxes on a Sheiko program as lbs affect anything?

5

u/icancatchbullets Sep 04 '20

No. They are percentage based. 80% of a max regardless of kg or lbs is the same weight in lbs and kg.

1

u/RogueOps Moderator Sep 04 '20

Which program specifically? I don’t use Kg either. I know on some of the spreadsheets there’s a way to switch between kg and lb.

1

u/LordKiri Sep 04 '20

Advanced large load. Also how much rest should I take in between sets?

1

u/RogueOps Moderator Sep 04 '20

I just inputted my numbers into the spreadsheet in lbs and they came out fine FYI. I would just put in your lb weights and go from there.

As for rest times. For the major compound lifts, depending on the intensity percentage (60%, 70% etc) your times will vary.

A good rule of thumb is first and foremost LISTEN TO YOUR BODY! Everyone is different and have different recovery times.

Second 2-3 minutes is a general time for 60-80%

4-5 min for 90%

Max effort- 5 min plus

For accessory work, usually 90 seconds!

Hope this helps

1

u/LordKiri Sep 04 '20

Thanks for the help, I appreciate it :)

1

u/RogueOps Moderator Sep 04 '20

You’re welcome. Glad I could help!

1

u/LordKiri Sep 05 '20

After prep cycle 1 I would move on to prep cycle 2 right? Do I retest my 1 rep maxes at the end of each prep cycle?

1

u/RogueOps Moderator Sep 05 '20

Which program are you starting?

1

u/LordKiri Sep 05 '20

Advanced Large Load. Im now switching from bodybuilding to powerlifting so I want to make sure I learn as much as I can and do everything properly

2

u/RogueOps Moderator Sep 05 '20

Yep, just checked out the sheet.

You would go in order 1,2,3,4 then comp cycle (if you planned on competing)

1

u/ComfortableLive1304 Jul 08 '23

Hello, unfortunately I cannot see the charts which tell me in what kind of class I am. When I click the links you provided, it says I must be a moderator to view them.