jj80
New Member
Posts: 7
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Post by jj80 on Aug 11, 2014 17:59:07 GMT 10
Bit of a question for spritchard as I noted he dropped weight... But how would you alter Sheiko to maintain strength while cutting fat?
Would it be a good idea to up the maxes used in calculations so that every week was fairly intense? Especially for bench ?
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gp
MSIC
Posts: 1,189
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Post by gp on Aug 13, 2014 16:43:50 GMT 10
Bit of a question for spritchard as I noted he dropped weight... But how would you alter Sheiko to maintain strength while cutting fat? Would it be a good idea to up the maxes used in calculations so that every week was fairly intense? Especially for bench ? If I was going to alter it, that's probably the last way I would do it! I would rarely recommend that even for someone on caloric surplus. I would keep the maxes as real, recent 1RM maxes (eg for bench, best paused bench within the past 2 months). I would then keep the volume the same, then if it's too hard in any particular session (I personally think that RPE greater than 9 for top sets is too much), drop the intensity by about 3-5% and keep the reps/sets the same. On lower cals, you will find that as the cycle progresses fatigue will have a bigger effect and the workouts will be harder than otherwise will be. Some workouts will be tougher than others, some very tough, particularly if you are on low carbs. Better to keep the volume to maintain skill and if it's too hard on a particular day, drop the intensity so you don't bury yourself. I would also reduce rest periods down to 2-3 minutes max and superset all your accessory work. It gets the workout done quicker, builds work capacity and works up a nice sweat. My 2c. |
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Post by battler on Aug 21, 2014 12:51:19 GMT 10
Depends on which Sheiko programs and how much you're trying to cut.
In my case, I went down about 9kg (83kg class to 74kg class) cutting about almost 300 cals daily average and being on low carbs over 3 months, while doing Sheiko #37, #37, #32 and barely noticed it. Strength even got a bit better, although I was battling some old injuries at the same time. I'd cut more cals in the earlier weeks and go back to even or slight surplus in the harder weeks. I have pretty good GPP though, and I don't feel any extra fatigue other than regular training fatigue.
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