Posted: Wed Apr 27, 2011 8:05 am
To bring some clarity... two points to keep in mind when running Sheiko!!
1.) You absolutely MUST periodically (consider once every 10 days or so), insert extra rest days.
REASON: As you lift heavier weights for more reps (and you will..
), it logically follows that the stresses increase on your body.
Any "fixed" training frequency then, will ultimately fail with time, and result in symptoms of over-training. If your brain doesn't stop you your body will, via sickeness and/or injury.... maybe both!!
Yours truly made that mistake, and is sharing it here w/you in the hope you too, don't fall victim!!
2.) With Sheiko, there is an absurb amount of work devoted to work in the 90th percentile of your 1RM (or close to it!), particularly on the SQ/DL.
This results in too much vertical compression of the spine!
Keep that up for 5,10 or more years and you'll wind up like me - 41 years old and unable to perform these full range movements anymore.
Again, sharing this with you such that you too - don't have your dream taken away like I did...
The solution?
Look no futher than here!! Use these gems to replace at least 1/3rd of your barbell work in the SQ and/or DL to take vertical compression OFF the spine and STILL reap the benefits... of these fantastic exercises!!
If you're concerned about your lower back given the time it takes to execute the squats (over 3 minutes for all 20 reps if using the SuperSquats routine!!), look into the Ironmind hip belt or Spud Squat Belt.
Briefly, the hip belt suspends the weight between your legs vs placing the bar on your back. This removes the vertical compression of the spine during the lift and allows for unrestricted breathing (deep breaths)
during the lift.
Whether or not you have back problems, this is a lift worth looking into. It takes a few sessions to get used to but you can finally open the throttle with very little risk of injury and really reap the benefits of this fantastic routine.
There are two quality hip belts available for sale: The IronMind Hip Belt and the Spud Belt available here:
IRONMIND HIP BELT
https://www6.mailordercentral.com/ironmi ... umber=1220
SPUD SQUAT BELT
https://www.flexcart.com/members/eliteft ... D&pid=1595
If you do order either one, I highly suggest getting the Ironmind loading pin FIRST, which can be found here and makes loading/unloading a snap:
15" LOADING PIN*
https://www6.mailordercentral.com/ironmi ... ber=1314-C
*Get this one FIRST, as you can always rig something up with an old weight belt, chain etc..
I personally use the Ironmind belt and loading pin and have had over 900lbs on there with no problems. The carryover to your barbell squat is almost pound for pound too (provided you're doing your SCT ab holds, top range rack pulls, etc.)
Solid investment and can also be used for weighted chins, dips, sled
dragging etc.. Very versatile!!! [/b]
1.) You absolutely MUST periodically (consider once every 10 days or so), insert extra rest days.
REASON: As you lift heavier weights for more reps (and you will..
), it logically follows that the stresses increase on your body.Any "fixed" training frequency then, will ultimately fail with time, and result in symptoms of over-training. If your brain doesn't stop you your body will, via sickeness and/or injury.... maybe both!!
Yours truly made that mistake, and is sharing it here w/you in the hope you too, don't fall victim!!
2.) With Sheiko, there is an absurb amount of work devoted to work in the 90th percentile of your 1RM (or close to it!), particularly on the SQ/DL.
This results in too much vertical compression of the spine!
Keep that up for 5,10 or more years and you'll wind up like me - 41 years old and unable to perform these full range movements anymore.
Again, sharing this with you such that you too - don't have your dream taken away like I did...
The solution?
Look no futher than here!! Use these gems to replace at least 1/3rd of your barbell work in the SQ and/or DL to take vertical compression OFF the spine and STILL reap the benefits... of these fantastic exercises!!
If you're concerned about your lower back given the time it takes to execute the squats (over 3 minutes for all 20 reps if using the SuperSquats routine!!), look into the Ironmind hip belt or Spud Squat Belt.
Briefly, the hip belt suspends the weight between your legs vs placing the bar on your back. This removes the vertical compression of the spine during the lift and allows for unrestricted breathing (deep breaths)
during the lift.
Whether or not you have back problems, this is a lift worth looking into. It takes a few sessions to get used to but you can finally open the throttle with very little risk of injury and really reap the benefits of this fantastic routine.
There are two quality hip belts available for sale: The IronMind Hip Belt and the Spud Belt available here:
IRONMIND HIP BELT
https://www6.mailordercentral.com/ironmi ... umber=1220
SPUD SQUAT BELT
https://www.flexcart.com/members/eliteft ... D&pid=1595
If you do order either one, I highly suggest getting the Ironmind loading pin FIRST, which can be found here and makes loading/unloading a snap:
15" LOADING PIN*
https://www6.mailordercentral.com/ironmi ... ber=1314-C
*Get this one FIRST, as you can always rig something up with an old weight belt, chain etc..
I personally use the Ironmind belt and loading pin and have had over 900lbs on there with no problems. The carryover to your barbell squat is almost pound for pound too (provided you're doing your SCT ab holds, top range rack pulls, etc.)
Solid investment and can also be used for weighted chins, dips, sled
dragging etc.. Very versatile!!! [/b]
