Sheiko Powerlifting Programs EXPLAINED

[@AlexanderBromley]

Boris Sheiko's Book "Powerlifting Foundations and Methods": amzn.to/3jqzemK Get 10% off BARBELL APPAREL Clothing by clicking here! barbellapparel.com/Bromley

[@fightinggod3168]

I once summarized the program to Sheiko as: Do what you can, but live to lift again tomorrow. He said I got the essence of it perfectly.

[@liveslowlivesimple]

funny enough that's a perfect philosophy for life itself

[@ShinSuperSaiyajin]

I also think that since Sheiko is used to have a state-sponsored system in place where youths get their base training in, he assumes that the athlete has a wide athletic base coming in. Great breakdown Bromley!

[@AlexanderBromley]

Yeah, he talks about the system in place that deals with youth lifters and how the training differs. I didn't include it but he has a novice program that looks nothing like his normal training. Dumbbells, unilateral and body weight movements, a variety of rep ranges, etc.

[@ix_9_ix]

@@AlexanderBromleyI mean this is partially true. No country including the soviets had a true state sponsored system for powerlifting. Powerlifting is extremely popular but not prestigious in the eyes of countries. Hence why the Soviets did not care about it. Rather the real state sponsored systems were in weightlifting, wrestling and other Olympic sports. The most talented strength kids always went to weightlifting, because that had real state sponsors behind it

[@jayezquerro7434]

One of the best presentation on Powerlifting training I've ever seen. It is very informative and well explained. The information is also very valuable.

[@TheHorrorGeek]

Another fantastic video. I LOVE the programming deep dives.

[@SilverSlugs16]

You told us a while ago you were gonna turn up the dial on your content and you have not disappointed for a second

[@koffski93]

When i started lifting 7-8 years ago sheiko templates were still regarded As very high volume and the comment "no one can recover from that if you are not on PEDs" wasn't uncommon. I mean, the volume is high in number of sets but they are rarely above RPE 7 even. Powerlifting training has changed a lot since raw took over. I like Sheikos programming, but it is not the best fit for me. Something about doing 8+ reps in the squat and bench press just improves my fitness or whatever you call it, the feeling of momentum in training, and doing 4-5 sets of three at RPE 5 miss some adaptation that seem to be important for me. However, when i was between beginner and intermediate the programs worked wonders for my squat. The number of sets let me practice squatting so much.

[@Zooky424]

I ran these programs 10ish years ago. Long sessions. I was young and overestimated my maxes so the results weren't great, but it's an interesting system.

[@martin1234512345]

Would really love to see this applied to volume based hypertrophy.

[@olindblo]

How does that make any sense? Sheiko programming is sport specific training for powerlifting and how to become the best athlete at that sport, which involves a neurological adaptation (by virtue of being sport specific training). Getting bigger is not a neurological adaptation. Getting bigger just helps executing sport specific movements with more force, which also happens to be a nice byproduct of the sport specific training for powerlifting. What are you neurologically getting better at by training for hypertrophy? Are you sacrificing from sport specific training in order to pursue hypertrophy? And if so, why look to Sheiko in the first place?

[@jahimuddin2306]

​@@olindblo, If he wants to rip a page out of Sheiko's book to use for his personal goals, I do not see the problem with that. There are no rules to what programs you can use for your goals.

[@TheGreatOldOak]

@@jahimuddin2306 There is a right and a wrong answer and to this you say there are no rules that you must do the right thing. What an asinine comment.

[@papallama]

The best lifting content! Where should we look for the KONG ebook if we’re hoping to start soon?

[@garyablett9284]

Excellent video. Sheiko seems like a genius

[@nerrik5169]

I run sheiko since my touch in powerlifting in may 2023,did 2x12 weeks programm with peak (testing week) as 13 one like its competition to actually know and update my max lift in each of 3. Mine bodyweight increase from 75 kg to 82 and stay there. But instead BP 70/SQ 100/DL 120 now its BP 110/SQ 140/DL 170, but also expecially in my first 13 week cycle i update manualy my max lifts for 5 kg each 4-5 weeks depends how easy my lifts become,to have slightly faster progression since im on full novice lvl. Also for adjusting program for myself i cut second squat after first cycle due to not good progress in squats (for my point of view ofcourse) and somehow it help me improve my squat but also do less volume. Same scenario i plan to do with benchpress for running this cycle in 3 time,because i feel like my pecs sometimes do not fully recover between sessions and progress not as good as first cycle.

[@MrStahlberg]

Excellent video! Thanks for the great content.

[@trentthompson7069]

Good information as always. Thank you so much for filling this niche!

[@defygravity9211]

Like mentioned many times, these are weightlifting inspired planning. You can learn more from Arthur Dreschlers book “Weightlifting Encyclopedia” and also old soviet manuals reference from sheikos work. (Vorbyev, Matveyev, Luchasev) and other translated papers from Bud Charniga. The dichotomy between western and soviet style program re: volume is largely based on that weightlifting coaches treats main lifts and secondary lifts as skill acquisition as much as it is strength. There is a saying in weightlifting: “80% of the time we train at 80%”. You can accumulate a lot of quality and stimulating work around that %. Paired that with Pareto Principle 20% makes 80% of the gains. The other 20% is usually 85%+ You can’t practice and refine as often with heavy loads unless the body and mind is prepared for it. Which not really required until closer to competition. The top down approach allows more flexibility to change within the confines of the % and NL on a macro into a more micro level. Exercises or rather drills can change based on what the coach sees so can sets and Rep schemes. Awesome breakdown. Thank you for the education.

[@jackwatters5322]

great video as always

[@gabornagy9898]

great summary

[@prostrongmanzack]

Great video Alex!

[@BrandonRohe]

You are such an amazing source of info! Constantly impressed with the quality of your content!

[@philipmeisterl]

im currently doing the sheiko workout in the back of his book yes this if genius its crazy it seemed like nothing and taking every training for itself it is nothing not single set in the main lifts i had were above @6 maybe even lower so super easy but i made the technique gains of my life I have only been training for about 2 years so it wasn't great technique and im not happy with my sqauat right now but the gains I made in technique are probably the best I have made overall things that might not be for everyone its literally squat bench deadlift for months and nothing else (but I always hated doing other stuff so that's not a problem for me) the accessories are also or at least should be very very light they are more for stretching out the muscle than anything else you as said never have to push yourself in a set training takes long im in the gym at or above 2 hours there is no deloading or not obvious deloading but I really haven't had to much problems with it (I haven't peaked yet so I can't say how that works but I had my first mahout so I can say it works amazing maybe even better after the peak) two times the same training is very hard sometimes but I get why he does it but its often hard (except when it shouldn't be) I made some mistakes just as a tip -dont add more weight it will be very light at some point that's fine -keep accessories light this video shows why I love your videos you could have said like other guys that sheiko just doesn't work because it doesnt follow western style programming but you didnt so that's amazing from you and I just get a bigger and bigger fan

[@zoranagavrilovic9403]

This is a very important video, thank you for reviewing Sheiko methods, Mr Bromley :)

[@ccips1135]

Iskustva?

[@wayfy]

keep up the good work!🙏

[@davidbennett288]

Regarding taking on programs that are too hard, I had a training partner that just HAD to do MSIC level programs despite being MS at best, and he just would not listen....

[@chrisotero123]

Thank you for sharing this information. It’s difficult trying to advance programs after something has worked so well for so long. Do you have any recommendations for Strongman training philosophy or Olympic lifting?

[@lastsonofkrypton3918]

Thank you, always wondered what Sheiko was about. Any chance you can cover Paul Carter's Base and Strong 15 programs in the future?

[@kirilkirilov6241]

I have to wonder ... Are the Sheiko programs directed towards natty or enhanced athletes? The recovery times would be very different for each side.

[@AlexanderBromley]

No it wouldn't. There isn't a fixed conversion rate of recovery from natty to enhanced, just like that doesn't exist for male or female. Might play a role but it's individual and you have to tweak it to your needs.

[@whynotsquat8315]

Could you do a review on the popular free powerlifting program from CALGARY BARBELL?

[@whynotsquat8315]

Also, I love the talk about the volume vs frequency, the trade offs etc... Meanwhile, the Smolov is just like: WHY NOT BOTH

[@DelToroYoutube]

Great video!1

[@AndJusTIceForRob]

I coded up something in Python a while back that uses random number generation to generate programs akin to this one. It pulls from normal distributions to determine big and small days, big and small weeks, etc.

[@tristanmayfield4851]

I thought of doing this. You have a github or something I can contribute to or fork?

[@Joe_g88]

Ciao, in italia circola dai primi anni 2000 un file pdf con Sheiko 29-30-31 ecc.. in questo file vedo delle differenze, sembra più recente. Si può trovare da qualche parte? Grazie!

[@cyurisich]

Good video m8 👍👍👍

[@maro9282]

How about the RPE scale / RIR (Reps in reserve) in accesory excercises? There are those "pecs", "lats" and other muscle groups with Reps and Sets, but should we achieve failure around those rep ranges?

[@chadliampolley6991]

Sheiko says to have them ~3-4RIR

[@caspervon3880]

Me trying to find out one of his rep schemes, that is used for nSuns 531 program haha

[@dragola-yt7985]

I have a question is using block periodization works for intermediates? or DUP is better cause i heart that leaving the strength range for a long time can decline it

[@benjaminwetscher9614]

Hi Alex. Do you think that there is an effect of finishing your main lifts always with the highest intensity without any back off sets with lower intensity. Always finishing with the highest intensity of the day. I have been stumbling over this in many Eastern European strength programs… Sheiko does back off sets with slightly lower percentages, but I guess the idea is that the training of a particular lift stops with the highest activation of the nervous system.

[@gmontenegro9711]

I’m looking at the program - I think I’m misunderstanding it. The first exercise is bench, next exercise is squat, third exercise is bench again??? On the same day, immediately after squats? Then DB fly and finally standing good mornings. Are we actually supposed to finish our bench, jump into the squat rack, then jump right back into the bench?

[@nerrik5169]

Yes mate,but u rest between those when u squat,plus second bench press or second squat usually will be around 70% of your PM and in some 5x5 term for example

[@joshdawson5850]

I’d love to see a video on Squat University Guy, kinda like what you did with Joel Seedmen Where you think he falls between ‘snake oil salesman’ and ‘important source of info on injury rehab and fixing imbalances’

[@tjcogger1974]

Most of what I've seen from squat University is quality content. He's definitely not even in the same universe as Seedman.

[@joshdawson5850]

@@tjcogger1974 That’s my view as well, but I’d love to hear the take from a competitive strength athlete like Alex on it.

[@tjcogger1974]

@@joshdawson5850 agreed

[@The10532124]

Lol Mark Rip would disagree! Apparently Mark has the best system without explaining why 😆

[@ghfjfghjasdfasdf]

So… if I follow this program, I’ll get stronger?

[@Viznc]

If you follow any decent program you will get stronger

[@ajgrant94]

Sure....for a month or so, then you'll never want to see steel again.

[@summerofsais]

I used the Sheiko template once then did building monolith then been using the Sheiko AI app. I did AML. The thing is so much repetition of these movements mostly the excessive bench will fuck up ya shoulders. You definitely got to incorporate a lot of face pulls and maybe alter it where u doing different movements conjugate style. Like take the second bench press movement and do flies or dumbbell press instead. I didn’t do that the first time. I got real strong but I felt beat up.

[@ssj2cdogtv691]

I’m new to lifting I’m skinny fat I’m trying to look bulky and muscular but not to tone like a power lifter how many day should I train somebody told me 3 times a week and how many sets and reps should I do and should I do all the compound exercises the same day or one day at a time

[@ShengTooFlash]

Just look up a beginner programm for muscle building.

[@davidbennett288]

I enjoyed training in this manner but unfortunately it was very time consuming.

[@Amivgr1]

No hormonal differences between men and women ? Come on Bromley afraid of getting canceled?? hahaha

[@oguzalpcim4771]

I need better programming with my bench and deadlift now but my squat sucks so bad (femur long as my spine lol) and I think I can still add 10 more kilos with linear prog. for like 2 cycles for squat. Still want to do sheiko routines. Do you guys and Mr. Bromley suggest that? 255kg deadlift vs 175-185 squat btw.

[@Jmack7861]

Don’t do sheiko any time soon. Continue linear progression for squats if you think you can get something out of it. If you want to run sheiko eventually then you’ll need to work your way up to it. A good second program to get yourself used to more volume is ivysaur 4-4-8. After that Nsuns 5/3/1: I am aware and saw bromleys review on it- but I think he was missing a couple key points about the reason for/philosophy of the program. It’s an anti stronglifts/starting strength program that is used to acclimate people to much higher volume programs. So it’s a great program to get your work capacity and tolerance for higher volumes up (which depending on the route you take later in your career could possibly set you up for more progress in the future depending on the programming styles you use after).

[@oguzalpcim4771]

@@Jmack7861 ok so I should get the same level with my squats as my other lifts first then. Thank you for advice man.

[@zsahe21]

15:40

[@tyronesmith3812]

Do you do custom programming? I want you to make me a workout plan as well as a meal plan for each day for the next 6 months to get me jacked and stacked like Doug Young. I'm a natty 5'8" male, 160 lbs at 18% bodyfat. My compound lifts are also very weak. I've seen women lift more than me on social media

[@LjekarnaDajkovic]

Now this is the type of video you want to watch, enough of this Andrew Tate-he said-she said nonsense…

[@blastermaster7261]

Wtf does Tate have to do with Sheiko?

[@paga2465]

@@blastermaster7261 fr

[@Worlds.Strongest.Mauro10]

What does AT have to do with this? I can tell by this comment your hair is dyed either red, blue, or green

[@a_fuckin_spacemarine7514]

Tate is awesome, but wtf does he have to do with this?!

[@Ozchuck]

@@a_fuckin_spacemarine7514 wife beaters are awesome?

[@jesse6002]

ey im early

[@chuckatley1464]

All of his lifters burn out real quick though

[@AlexeyLindenwald]

I don't know if there are super high resulting programs which will not destroy 90% of people. Like Bulgarians... Throw everyone at the wall and only the best will survive. It is something that China does atm. You have so many athletes so you can just do somethings so brutal that only the genetic gods will rise.

[@i.dream.in.infrared4302]

I'm sure Matt Wenning said that a lot of Sheiko's work has been translated wrong as well

[@chuckatley1464]

@@AlexeyLindenwald those genetic gods don’t last either

[@AlexeyLindenwald]

@@chuckatley1464 People who Sheiko trains personally seems to stay quite well together. And what is the point of lasting if you can just beat a world record? right?

[@chuckatley1464]

@@AlexeyLindenwald nobody he trained lasted! They just became trainors and their names stayed relevant