Sheiko routines??

[simm]

Anybody know of the Sheiko routines and how good they are for strength??

[Doc.Sust]

dont know anything about them

[pwrlftr2]

Go to World powerlifting.com and check out all of his routines. Sheiko routines are based on volume and intensity in abundance and will lead to overtraining in most guys. I have done all the routines and the Smolov squat routine (Dragondoor.com) which nearly killed me. I would recommend the German 3X3 program by Stephen Corte be done first before doing any Sheiko program.

I did like the Sheiko bench routine. I don't know about you guys but I incorporate the idea behind the routine into my program and it works better for me. For instance I now use a four day a week program that incorporates ideas from Westside, 3X3, Sheiko, Metal Militia, some old fashion periodization, etc.

For instance if say Sunday was a bench day using bands I did the Sheiko percentages but incorporated in the bands. Example:

Sheiko routine might call for 3 sets with 70% of my 1 rep raw max bench which is around 350 so I take 70% of that and deduct the tension of the minibands to arrive at the weight used.

Or if I happended to be doing floor presses one day I simply used the Sheiko percentages and sets/reps for them. This routine worked out very good for my bench but would most definitely have led to overtraining in the squat or deadlift for me. Dragondoor has a lot of information on the Smolov routine. This is a squat specialty routine. If you are using AAS this routine might yield a terrific return on your squat if done in conjunction with your cycle. In drug free lifters it requires a great deal of recuperation. I used RICE constantly and saw a deep tissue specialist once a week.

Most of the strength gain will come after the four or five week program is over. Recuperation and downloading are of great importance in the Russian routines. And of course they have the majic vitamins to help.

[Velkar182]

Pretty much all of them are good, but the require different backgrounds. Primarily from what I have seen they are not for beginners. Some of them require a very active "off season" and prep to handle great volumes. Many of them require two or three workouts a day mostly because of the value put on form. One that I have experience with involved a day of moderate to heavy benching with severe volume, the second workout of the day containing 15-25 sets for technique with 30-45% raw or shirted max and tendon work and a night workout with peck work and tri work.
One of the things you should know about doing a routine like this is that it is mentally draining and more importantly, eating excess food is necessary. The diet has to be almost superfluous in the sense that everything from supplement intake is cared for as well as the minutia such as proper selenium and zinc before bed. This is a routine that will make you as dense as big/strong. If those are the workouts you are referring to.