4 Day Program

[lanidrac]

I am new to Sheiko programming and want to give this a shot. I also have a few questions regarding this program.

1. What are the typical recommended rest times between sets?

2. Which exercises should I select for assistance when it says lats, delts, chest etc and do you just progressively overload after completion of all reps? (ex. add 5 lbs after I can complete all sets and reps)

3. I don't always have access to board and chains since I train at 2 different gyms. What are some substitute exercises for board presses, bench + chains and deadlift + chains?

4. During the half pause squat how long of a pause should this be? Do you drop into the hole after the pause and then back up or just up from the half position?

Thanks for the clarification.

[hurril]

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

It's an incline bench press. But he doesn't like to count it as a bench press.

I figured as much. How come he does not want to count it towards the bench press totals? I vaguely recall board presses being excluded in one or another of his bench press articles as well.

I'm not doubting the validity or suitability of such a method of counting, I'm just curious. Really, I'm totally fine with: Just Because.

[mfw]

1(x2) + 1/2 (x2) Deadlift, alternating

This is one full then one half. Repeat from the ground. The total here is four reps.

The x2 means times 2.

So when it says to do 3 reps, you do this 3 times? 

[Robert Frederick]

I am new to Sheiko programming and want to give this a shot. I also have a few questions regarding this program.

1. What are the typical recommended rest times between sets?

2. Which exercises should I select for assistance when it says lats, delts, chest etc and do you just progressively overload after completion of all reps? (ex. add 5 lbs after I can complete all sets and reps)

3. I don't always have access to board and chains since I train at 2 different gyms. What are some substitute exercises for board presses, bench + chains and deadlift + chains?

4. During the half pause squat how long of a pause should this be? Do you drop into the hole after the pause and then back up or just up from the half position?

Thanks for the clarification.

1. I haven't seen (in my limited experience) Boris place much emphasis on rest times. Personally I like to over complicate stuff and I wait until my heart rate drops down to 50% of max which is about 90 bpm for me.

2. I used to fill those slots in with specific exercises but now I just get a feel for it right then and there in the gym what needs to be done. For example, when it says "Lat Muscles" I sometimes do t-bar rows, Pendlay rows, pull ups, or chin ups. I won't know which one I'll do until after I finish my last set of the previous exercise. Also, about the loading of those, I think it works better as an intermediate to load those more aggressively. As a more advanced lifter I think taking it easier on those and using them more for aiding recovery works better.

3. If you have a power rack you can set the safety bars a few inches off your chest to simulate a board. I'm not really sure about a substitute for chains though. I have my own and bring them with me ($60 for 20kg).

4. Full stop for one second is ok. Then drop down and back up again.

[Robert Frederick]

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

It's an incline bench press. But he doesn't like to count it as a bench press.

I figured as much. How come he does not want to count it towards the bench press totals? I vaguely recall board presses being excluded in one or another of his bench press articles as well.

I'm not doubting the validity or suitability of such a method of counting, I'm just curious. Really, I'm totally fine with: Just Because.

Don't know. It came up before but I didn't want to press him on it. It seems like "just because" to me but that's not his style. There's probably a good reason.

[Robert Frederick]

1(x2) + 1/2 (x2) Deadlift, alternating

This is one full then one half. Repeat from the ground. The total here is four reps.

The x2 means times 2.

So when it says to do 3 reps, you do this 3 times?

No, 1 + 1/2 (x2) is 3 reps total. 1(x2) + 1/2 (x2) is 4 reps. In the cells below where you see those names the text is set to match the background color. Highlight those cells and change the text to black.



The names of the exercise must be in each cell in order for the calculations to work. But that is a mess to look at so I hid the text. For this deadlift variation though I shouldn't have hidden the text since they are not all the same.

Good question. The sets at 70% and 80% don't need the "alternating" descriptor either.

[Chreiz]

One more question about the selection of exercises presented. Are we to understand Incline Shoulder Press to mean a standing shoulder press or an incline press? A search-replace gone bad? =)

I'm pretty sure the incline shoulder press means a seated shoulder press with a slight incline (say about 60-70 degrees) compared to the 'standard' incline bench press which uses angles of around 30 degrees.

[mfw]

Thank you Robert, very helpful.

[Taedoju]

Can bands replace Chains?

[BuccioniPL]

Can bands replace Chains?

Yes they can. It is what I'm doing since several months. I do not have chains and I set up bands to have similar amount of weight at the top.

Assuming to set up them propertly, it must be said that there are also some remarkable differences: the force function (f(x)) cannot be the same; moreover bands provide you a sort of guide along the ROM, whereas chains do not.

[Chreiz]

Personally I find them a bit harder on my tendons/ligaments in comparison with chains.

[Taedoju]

I own only bands... I thought about. Stepping on them to anchor

[JJ]

Is there anyway to make the 4 day program work only on weekdays ? I can't train on weekends due to work but hoping there's a way around it , if not I'll go back to #37 3 days. 

Thanks.

[Bench Polkov]

You could do Mon/Tue/Thu/Fri if you had to.

[Taedoju]

i do it that way...one question, is it possible to include some cardio/gpp work into program? when it is the best time to do it? first two prep periods? I do Mon/Tue/Thu/Fri so saturday ?