Topics

1

Universal Topics / How easy should sets feel & when do you increase weight?

« on: June 10, 2019, 02:17:59 AM »

I've heard Boris quoted saying how weights should feel like you have 1-2 reps in reserve (RIR) at all times.

If my RIR feel like 3-4+ for an extended period of time... should I bump my training maxes a bit?

Someone, on a different forum, quoted Boris saying how he recommends adding 5kg to 7.5kg... or... adding 1-2 reps per set if weights feel "too easy" for a prolonged period of time.

I decided to come here and find out for myself.

Thoughts?

2

Universal Topics / Does Effort Per Set matter when volume is same? Can it be Too Low to make gains?

« on: June 29, 2018, 08:56:10 PM »

I couldn't find a study that only tested one variable at a time.

Every study I found put a ceiling on rest time between sets.

My question is: does "effort per set" matter when volume is equated?

For example, would there be a difference in strength and hypertrophy if two athletes had the following workout (rest times 3-5 minutes):

% x REPS x SETS
70 x 10 x 3

Vs.

% x REPS x SETS
70 x 3 x 10

Same number of lifts. Same volume. Different effort (and technical proficiency/rep quality).

How about this third example:

% x REPS x SETS
70 x 1 x 10
70 x 2 x 10

Does it make a difference?

Some more theoretical examples below:

% x REPS x SETS
50 x 6 x 1
60 x 4 x 1
70 x 4 x 4
80 x 2 x 4
34 lifts @67.6%

% x REPS x SETS
50 x 3 x 2
60 x 2 x 2
70 x 2 x 8
80 x 1 x 8
34 lifts @67.6%

Another example...

% x REPS x SETS
50 x 6 x 1
60 x 4 x 1
70 x 4 x 1
70 x 8 x 1
70 x 6 x 1
70 x 8 x 1
70 x 4 x 1
65 x 6 x 1
55 x 8 x 1
54 lifts @64.3%

% x REPS x SETS
50 x 6 x 1
60 x 4 x 1
70 x 4 x 3
70 x 3 x 2
70 x 2 x 6
65 x 3 x 2
55 x 4 x 2
54 lifts @64.3%

I guess what I'm trying to ask is: Can "effort per set" be "too low" to make strength/hypertrophy adaptations?

All of these workouts look identical on paper, but they would all feel different for trainees.

3

Universal Topics / How many of you write your own Sheiko program?

« on: July 13, 2017, 03:54:43 PM »

Most people use the app or the spreadsheets, from what I gather. Do any of you write your own Sheiko programs entirely?

Do you use an excel sheet to crunch the numbers?
Do you plan out an entire mesocycle or do you plan it week by week?

Basically what I'm asking is, do any of you do for yourself what Boris Sheiko does for his clients?

4

Universal Topics / Should lower classes program lower intensities, below the recommended 68-72%?

« on: April 02, 2017, 09:11:26 PM »

Classes 2 & 3 - 3 training sessions per week - The athletes continue pursing technique mastery. Special preparatory exercises are used not only to secure technique, but also to increase the strength qualities of lagging muscle groups. Loading is increased from 600 - 750 competitive lifts and special preparatory exercises. The intensity of loads rises to 60-65% in the preparatory periods. The share of general physical exercise is reduced slightly.

From here: http://sheiko-program.ru/forum/index.php?topic=311.0

If I am a Class III lifter, does this mean that if I were to program my own cycles, it is recommended to stay within 60-65% for the preparatory cycles? I'm assuming peaking is at 68-72%?

Week 1 - NL: 63 | aRI: 64.1 
Week 2 - NL: 44 | aRI: 65.4 
Week 3 - NL: 83 | aRI: 64.7
Week 4 - NL: 32 | aRI: 68.5
NL: 222 | aRI: 65.1

Or is the general recommendation for all classes to train between 68-72%?

5

Universal Topics / Sheiko Prep Blocks without the Comp blocks

« on: March 05, 2016, 05:49:56 AM »

What would be the general guidelines for someone interested in getting as strong as possible without necessarily testing maxes? Like taking Sheiko prep blocks without the comp blocks for a long time, 8-12+ months. Would such a program work outside of theory or are the testing blocks necessary to judge progress?

How would one go about picking the load for a specific rep without knowing their 1RM?