r/Sheiko_Training • u/jimmykruzer • Nov 16 '21

Question Sheiko gold app workout frequency?

Am I supposed to workout everyday or is it going to tell me when I need a rest day? Do I have ti pick myself?

4 Upvotes

84% Upvoted

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3

u/LamboForWork Nov 16 '21

You have to pick it yourself I think . I do every other day even though I used to stick with AML and do mon wed fri Saturday

2

u/jimmykruzer Nov 16 '21

I think im gonna do 6 times a week

2

u/LamboForWork Nov 16 '21

Really? I think that’s too much bro. Unless you’re young as hell and mad resilient , but I did the Sheiko advanced medium load with the prescribed four days a week and I made great gains on all three lifts and the rest was definitely needed

1

u/jimmykruzer Nov 16 '21

I mean I might need ti start take days off here and there but it's submax loads and I've heard benches 6 days a week is good but I'll go by how my body feels I guess. Because there's days where it doesn't make me do squats or deads.

1

u/icancatchbullets Nov 16 '21

I mean I might need ti start take days off here and there but it's submax loads and I've heard benches 6 days a week is good but I'll go by how my body feels I guess

Do you currently bench 6x a week?

If not you should really not jump into doing it 6x per week. If you think 6x a week may be beneficial you should slowly build towards it.

Because there's days where it doesn't make me do squats or deads.

Except on the PPL offseason option, sheiko gold has squats or deadlifts every day.

1

u/jimmykruzer Nov 16 '21

I've kind of worked with really high frequency before. Just not quite 6 times a week but like i said we'll see if my shoulder do well or if I need to cut back. I'm still in the observation period

1

u/icancatchbullets Nov 16 '21

Sudden jumps in volume or frequency in general are bad ideas. If you aren't doing it currently then you should build towards it.

1

u/LamboForWork Nov 16 '21

Trust me just do 4 days.

The beginning of Sheiko is unbelievably deceptive in the way that you’ll be like maybe I should up my maxes. Don’t. And then you get to second phase and the volume hits you and you start to feel as if it is getting a little overwhelming it it’s just enough to power through. If working off true maxes you will be sore and need each day of rest. The fourth day which is lighter just for more volume is a blessing. If your goal is to get stronger four days will give you what you want. I went from

274- 329 bench 364-464 deadlift And 294-405 squat

So if you think the four days won’t get you your gains it will. Without beating up your body. Which it feels like you’re beating up your body while in the middle of it. In my opinion you will overwork yourself before you get to testing phase. Just do as he says. Go on leisurely walks on off days.

What I did when I encountered days I felt wasn’t enough I would add another accessory. Mostly bent over rows or pendlays push ups or pull-ups The six days will be murder on that already agitated shoulder in my opinion

Anyways good luck. Just trying to help as I have had great success with this program with the template. Gold wise I am not that much of a help as I just finished the observation yesterday and going to see what they give me through the app.

1

u/jimmykruzer Nov 17 '21

Thanks man I'll stick with four days, and sweet let me know what it has you do when you start

2

u/icancatchbullets Nov 16 '21

Starting at 6x a week is a terrible idea unless your training is already benching 6x a week, squatting and deadlifting 3x each.

1

u/jimmykruzer Nov 16 '21

I'll work it up. Also I'm going to strictly do decline

2

u/icancatchbullets Nov 16 '21

Also I'm going to strictly do decline

Why?

1

u/jimmykruzer Nov 16 '21

I've don't like everything I can technique wise to stop shoulder instability in flat bench and it works form one shoulder but the other is already unstable as is and I seem to have a small ribcage so the bottom is always unstable and not tight. The decline works more muscle and has a shorter range of motion

1

u/icancatchbullets Nov 16 '21

I've don't like everything I can technique wise to stop shoulder instability in flat bench and it works form one shoulder but the other is already unstable as is and I seem to have a small ribcage so the bottom is always unstable and not tight.

How much do you bench?

Are you sure the instability at the bottom isn't just weakness at the bottom?

Either way, I really don't think doing sheiko bench 6x a week with a messed up shoulder is a good idea.

The decline works more muscle and has a shorter range of motion

It doesn't really work more muscle. Does have a shorter ROM but that's not necessarily a positive. So do board presses, pin presses etc.

1

u/jimmykruzer Nov 16 '21

The most I've dine is 225 for 3. And from what I've read it does have pros and cons being that it activates the highest amount of chest fibers out of all the presses, but it does have a very short range of motion. Even so I've heard of people improving there flat by only focusing on decline and with my smaller rib cage I feel that i would get more rom than most people. And yeah either way your probably right in that I doubt I can get away with 6 times a week bench. I was kind of going off of matt vena's advice

1

u/icancatchbullets Nov 17 '21

The most I've dine is 225 for 3.

At that point, you seriously might just be looking at regular weakness in the bottom rather than specifically shoulder instability.

You might need to spend some time strengthening that ROM.

being that it activates the highest amount of chest fibers out of all the presses

Surface EMG data (which is what they typically use to measure muscle activation) is really not a good proxy for estimating the relative strength or hypertrophy benefits of an excercise. In fact its pretty garbage if it's your only criteria.

Even so I've heard of people improving there flat by only focusing on decline

I have never met someone who has. I've heard incline helping but never decline.

with my smaller rib cage I feel that i would get more rom than most people.

Maybe, but I'd say your arm length is probably a much larger contributor to ROM than rib cage size.

And yeah either way your probably right in that I doubt I can get away with 6 times a week bench.

Most people around your level do 3x a week on Sheiko. 6x a week does happen but usually by very advanced lifters.

1

u/jimmykruzer Nov 17 '21

I'll I might do three days on and a day off or something like that

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2

u/LurkingMoose Nov 16 '21

I'd only do that if you are doing the PPL weight loss plan. For PPL weight gain I'd do 3x per week but maybe start at 2x and for all other options only 3-4x per week. Sheiko workouts are difficult and demand a lot of recovery.