ABCD
1
2
SHEIKO
Robert Frederick's 4-Day Hyperthrophy Modified		Kilos
3
bw105Enter Training Maxes:
4
Squat100100
5
Bench100100
6
Deadlift100100
7
Total300300
8
9
Video Training Log
10
11
12
13
Q:How should I use this training program?
14
A:If you've never used a Sheiko program before, first get youself acquainted with this style of training by running through the program once as is. After that you can modify it to fit your specific needs.
15
16
17
18
Q:How do I modify the program without messing it up?
19
A:The most convenient way to make this program fit your specific needs is to make exercise substitutions and preserve the overall structure. Your best bet is to make a substitution that serves a similar purpose.
20
21
If you highbar squat, substitue all "squats" with highbar.
Then substitue "highbar/lowbar" sets with "front squats".
22
23
24
25
Q:
Can I do the double sessions as one long session instead?
26
A:You can. But just be aware that doing so will shift the emphasis towards metabolic stress (growth) and decrease the emphasis on technique development. If that is what you need to make progress then go for it.
27
28
29
30
Q:Can I run this program with inflated maxes?
31
A:You can. If you do hopefully you have good techniqe because higher intensity usually leads to form breakdown. If that happens you'll wind up practicing bad technique with greater frequency and also increase the risk of injury.
32
33
Iflated maxes can however help breaking plateaus.
34
35
36
37
Q:Can I change the accessory work?
38
A:The programs focus on the main lifts. Any additional work is bonus effort. These should be customised to the individual athlete. It is important however to focus of effectiveness and do not exhaust motor muscles so they can recover for the next sessions.
39
40
All proposed accessory work can also be skipped if necessary at times.
41
42
43
44
Q:Do I need to pause all presses?
45
A:It is recommended to pause the first rep of each set to develop good habbits and raw strength.
46
47
48
49
Q:There is abdominal work every day, can I skip this?
50
A:It is purely advisory to do abdominal stabilisation following every heavy lifting. It can be replaced with any other accessory or skipped if necessary.
51
52