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5/3/1 vs Sheiko

S

ShaunEm

New member
I know everyone will have their preferences and all but I'm currently running the 5/3/1 program and have been for about 4 months with (body building type assistance work ie: Squat - Legs, Bench - Chest etc). On my fourth cycle atm and making good gains. I'll continue running this until I stall on my lifts or get bored.

Just looking for some more information on Sheiko is there a book on it? Pro's and con's etc.

Cheers:)
 
If you continue getting gains DONT STOP. Dont move to a different program because you are bored... enjoy the journey of GAINS ;)
 
How can you get bored setting a PB every session lol
If anything you're likely to get more bored with Sheiko and you're never really testing the limits of what you can do. I found it devestatingly boring but stuck with it because, you know, it works
 
0ni said:
How can you get bored setting a PB every session lol
If anything you're likely to get more bored with Sheiko and you're never really testing the limits of what you can do. I found it devestatingly boring but stuck with it because, you know, it works
Click to expand...

Lol

"Gym was shit today, I hit another stupid PB"
 
I think the general consensus is 531 is more of a general program and not specialised for powerlifting, as you are not handling maximal weights very often. Is your goal powerlifting or general strength/aesthetics?

Either way, if you are consistently progressing on it, why fuck with it (unless you are getting bored and need the change mentally).
 
Is the volume of Sheiko intended to get much hypertrophy going?

I've been trying to edumacate myself recently and I'm reading there's CNS training and muscle size training. As I read it, CNS helps you use a greater percent of your total strength, and muscle size gives you a larger total to draw that percent from.
 
Sheiko will yield some hypertrophy, but it's designed for powerlifting. It builds the powerlifts- the rest is a bonus.
 
I find it interesting that Sheiko and other routines not intended to generate maximum hypertrophy are beneficial for an intermediate lifter who still has some room to grow. Wouldn't they be better off with a pure hypertrophy routine, and start training strength when they're very near the max muscle their frame can hold?

Routines like Periodisation seem to start with 10 reps, then as the weeks progress go to 8, 6, etc, and finish with sets of 3 and singles near competition time - then the program is begun again, back to sets of 10 for hypertrophy. A constant cycle of getting muscle to grow then refining that muscles strength?

You need to continually refine the muscle you grow into strength I guess? Is this why you can't just take a 130kg bodybuilder (who, say, might LOOK stronger than a 120kg powerlifter) and put him onto a strength based routine, and expect him to break all sorts of records? When the 120kg powerlifter is actually stronger in all the lifts.
 
It's more complicated than just building muscles. Powerlifters train movements- muscle development is secondary. The best powerlifting routine is not the best muscle building routine, just as the best muscle building routine is not the best strength routine. Both paths overlap, but they are different.
 
Spritcha said:
It's more complicated than just building muscles. Powerlifters train movements- muscle development is secondary. The best powerlifting routine is not the best muscle building routine, just as the best muscle building routine is not the best strength routine. Both paths overlap, but they are different.
Click to expand...

^^ what Pritchard said.


If you lift weights you will get bigger, if you do not lift weight you will not get bigger. Everyone is starting to sound like Eric Kanevsky

I have made my own hybrid version of Sheiko and Wendlers programs, it's called Ben-Eiko-5-3-1, Feel free to do download it and let me know how you go :)
 
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