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Post by BenchPolkov on Jan 24, 2014 12:59:31 GMT 10
Random sheiko discussions and questions should be placed here now. Just so we have one big resource thread rather than having to trawl through a bunch of others and having to repeat answers.
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Post by devilyenko on Jan 24, 2014 15:07:12 GMT 10
I hope someone can make a guide on how to make your own template or for those less experienced, how to tweak current templates for desired results.
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Post by BenchPolkov on Jan 25, 2014 12:23:05 GMT 10
I'll try to compile some info. There are a few bits of info floating around the forum already but your best starting point is modifying an existing template like 37.
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Post by alexpowell on Jan 26, 2014 22:01:07 GMT 10
My calves have grown a shitload recently and I have no idea why
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Post by BenchPolkov on Jan 27, 2014 0:00:31 GMT 10
Walking out lots of heavy squats?
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Post by BenchPolkov on Jan 27, 2014 0:15:30 GMT 10
I hope someone can make a guide on how to make your own template or for those less experienced, how to tweak current templates for desired results. Here's some info on program customisation like you wanted: unitedstrength.boards.net/thread/25/sheiko-spp-list-program-buildingThe only other things you need to know are about adding and reducing volume/and or intensity. You can reduce volume various ways. Either reducing warmup sets or working sets is the best way, I don't recommend reducing the number of reps. Add volume by increasing either warm-up or working sets as well. Increasing intensity is sketchier. Its often best to just run the cycle as is and make adjustments at the end of the cycle. If you're moving all the reps fast you should increase. If the reps are a struggle you should leave the weights as is for that lift. If you're having a strong day its ok to increase the weight by small increments as long as you know you will make all the reps. And conversely if you're feeling like crap just reduce the working weight slightly so that you can still do all the sets and build the same level of fatigue that is required to get stronger. Another method of volume and intensity adjustments is to use the Pritchynov method outlined in Steve's posts here: unitedstrength.boards.net/thread/76/prep-cyclesSome more info can be gleaned from this quote: |
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Post by devilyenko on Jan 27, 2014 8:10:48 GMT 10
Very informative quote at the end. However, what I would really like to know is how ti set up reps and sets. I guess a sound plan is to just take a template, say 37, and increase or decrease volume as I see fit with my only guide being the yearly number of lifts recommended (CMS btw)?
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