Sheiko 37

Claymore

New member
Who's done it? Gains?

I was planning on starting it, but then I noticed that there isn't anything for biceps and lats.

Opinions on the program and strength/size gains?
 
Have ran it twice and loved it. Recomp was good and I probobly should have stayed with it longer b/c I could stand to lose some lbs. I would just follow the original template for 2 separate runs so you get in a groove then make some adjustments baised on what your body is telling you.
 
If you take supplements you cant take the credit for how you look or the lifts you make! I would work really hard and do it myself! At least you can say I did it and you dont have to show someone a bottle with a name on it!
 
loganccga said:
If you take supplements you cant take the credit for how you look or the lifts you make! I would work really hard and do it myself! At least you can say I did it and you dont have to show someone a bottle with a name on it!
Click to expand...

I disagree.
 
loganccga said:
If you take supplements you cant take the credit for how you look or the lifts you make! I would work really hard and do it myself! At least you can say I did it and you dont have to show someone a bottle with a name on it!
Click to expand...

not sure where that comment is coming from, OP is asking about a program not a supplement

Clay, its a good program but very demanding, you will know the meaning of DOMS like never before. You might try Sheiko 29 as that is the entry level program, i dont think it will short-change your potential gains and it will ease you into Sheiko. I ran two 37's back-to-back, i had great gains on my bench and squat, but by the end of cycle two my DL went crashing down, I think it was too much DL volume for me.

I did two other sheiko programs a few months after, primarily because I had been sick for a several weeks and my gym numbers declined badly across the board. I found it a great way to regain my strength and GPP.
 
if you like to bring yourself close to puking/fainting/dying then sheiko is for you.

In all seriousness, its a great program that has potential to give good results. That is if your GPP is ready for it
 
Claymore said:
Who's done it? Gains?

I was planning on starting it, but then I noticed that there isn't anything for biceps and lats.

Opinions on the program and strength/size gains?
Click to expand...

I'm a veteran of the Sheiko 37 program. The one I am referring to is the 9 week cycle: 4 week preparation cycle, 5 week competition cycle.

There isn't anything for biceps and lats? Let me tell you something...you will do plenty of deadlifting, and that will work your lats more than you care to know.

As for your biceps...the biceps also function for shoulder flexion, not just elbow flexion, and you will bench 3X per week. Your biceps will not feel neglected.

This routine is very simple, in theory. You do A LOT OF REPS every week with the Big 3. The focus is on the Big 3, and places less emphasis on assistance exercises. There ARE assistance exercises on most workout days, though, but what I am saying is that you will get very good at doing the squat, bench, and deadlift movements simply because you will be doing them so often.

Does this mean it's easy, focusing purely on form? On the contrary...the workouts take 2 hours if done properly. Sometimes 2.5, especially if you wear gear. Many times I have quit a workout early because I was so overwhelmed and exhausted. The word "grueling" comes to mind.



Strength gains are a given if you follow the routine. There's no way your body can NOT gain strength on this routine, unless you don't eat enough and deprive yourself of sleep.

You will feel very weak during the first 5 weeks of this routine. Most of the routine, you won't feel very strong. But at the end of those 9 weeks, your strength will be at its peak, and you will be the strongest you've ever been.



As far as size gains go, that is entirely up to you and your kitchen.
 
Also my 2 cents....

I you want to start sheiko, i would suggest starting with 29, which i believe is the "beginner" cycle, so you know what you what you are getting yourself into.
 
Sorry I hadn't replied, I just stopped coming back.
Thanks for all the replies.

I just finished Sheiko 29. Increases have been phenomenal, though I'll be testing my maxes next week.

I'll correct myself and say that yes, even though there isn't any direct upper back work, I did feel it. Workouts took 2.5 - 3 hours. Great sessions.
 
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