Training for gaining weight for reaching higher weightclass (question for Boris)

Hi, Boris Ivanovich.
I ve read you mentioned somewhere that, you will create a training plan for gaining weight (as well as strength). Will you post it here? Or you will save it for a book or something?
Thank you

Hi, Boris Ivanovich.
I ve read you mentioned somewhere that, you will create a training plan for gaining weight (as well as strength). Will you post it here? Or you will save it for a book or something?
Thank you

Interesting question. I guess, in case he will provide it, it's a matter of basically train with higher reps and more assistance. Let's wait for it.

I am very interested in this as well (even though im not a beginner anymore). After my next meet I also have to move on to the next weightclass. Gaining weight is easy, but gaining lean mass is way harder. Very curious how Boris approaches this.

The method differs by incorporating a larger number of lifts (6-8 reps), which leads to an increase in muscle mass of the athlete.

The method differs by incorporating a larger number of lifts (6-8 reps), which leads to an increase in muscle mass of the athlete.

you can post an example?

Quote from: Boris Sheiko on July 21, 2014, 06:06:03 AM

The method differs by incorporating a larger number of lifts (6-8 reps), which leads to an increase in muscle mass of the athlete.

you can post an example?

I can place here an example in the meanwhile: squat 50% x6, 60%x6, 65% x6x4

Quote from: Maurizio on July 21, 2014, 01:23:34 PM

Quote from: Boris Sheiko on July 21, 2014, 06:06:03 AM

The method differs by incorporating a larger number of lifts (6-8 reps), which leads to an increase in muscle mass of the athlete.

you can post an example?

I can place here an example in the meanwhile: squat 50% x6, 60%x6, 65% x6x4

thank's but... 6 sets or 6 reps? and the rests between sets?

You could try something like this:

Extended Pyramid
%RM       Reps        Sets
50            5              1
60            5              1
70            4x             1
75            3x             1
80            2x             2
85            1x             2
75            f-1            1
65            f-1            1
55            f-1            1

where the "x" means explosive reps and "f-1" means one rep shy of failure.

And of course the fun old 70% x 5, 3, 7, 5, 9, 6, 8, 4, 6, 3, 5

And of course the fun old 70% x 5, 3, 7, 5, 9, 6, 8, 4, 6, 3, 5

I'd never get through that.... not for the difficulty but how am I supposed to count and not mess up? I'm a lifter not a genius

Would it be fair to think that when you add 2 reps you distract 5%? So let's say 4x2 @ 80% is prescripted, this would change into 4x4 75% or 4x6 70% or 4x8 65% etc?

Would it be fair to think that when you add 2 reps you distract 5%? So let's say 4x2 @ 80% is prescripted, this would change into 4x4 75% or 4x6 70% or 4x8 65% etc?

If you're using one of the spreadsheets send me a copy of yours and I'll show you what it looks like after modification.

Quote from: EN85 on July 22, 2014, 11:31:20 AM

Would it be fair to think that when you add 2 reps you distract 5%? So let's say 4x2 @ 80% is prescripted, this would change into 4x4 75% or 4x6 70% or 4x8 65% etc?

If you're using one of the spreadsheets send me a copy of yours and I'll show you what it looks like after modification.

I am currently running the 3 days a week for lifters over 80 kilo bw (as found on this forum). On the saturday i add in mostly UB stuff (like dips, chins, oh presses, cable rows, delts iso and biceps iso) with some conditioning (max 10 mins; interval sprint variation, boxing, bear hug runs, throwing, jumps etc).

On days with a double squat session i replace the second squat for paused squats if the reps are lower than 3, when they are higher i replace them for safety squat bar squats. Both helped me enormously with my form. On both squat variations i apply the 5/10% method.

I also want to add in chains again, this will happen on my next cycle. My chains are way too heavy now (18 kilo a piece), so i need to adjust them first.

Assistance is mainly what the sheet says, although i like to play around with the movements and repranges.

After the dutch raw championships (in December) i have to move up from the -83 to the -93 class due to my length. This has to be as lean as possible, because im not a big believer of fat leverage being positive.

I am very curious how you would adjust the sheet to meet this goal!!! It is also possible too switch to the 4 days a week sheet for me.

Here is my 4 day program modified for more hypertrophy emphasis. I currently do something just like this and enjoy it very much. That said, I know people that this would be terrible for. Mainly because they are strong and have bad form.

It's still pretty much the same but there are more lifts between 70-80% for the main lifts and more additional lift volume. Special exercises are left alone so they do what they are supposed to do without interference. 85% and above are left alone too. Reps go high enough to trigger a stronger metabolic response but not too high as to degrade form excessively and lengthen recovery. So it's not a dedicated hypertrophy program, just one with an added hypertrophy emphasis.

Here is my 4 day program modified for more hypertrophy emphasis. I currently do something just like this and enjoy it very much. That said, I know people that this would be terrible for. Mainly because they are strong and have bad form.

It's still pretty much the same but there are more lifts between 70-80% for the main lifts and more additional lift volume. Special exercises are left alone so they do what they are supposed to do without interference. 85% and above are left alone too. Reps go high enough to trigger a stronger metabolic response but not too high as to degrade form excessively and lengthen recovery. So it's not a dedicated hypertrophy program, just one with an added hypertrophy emphasis.

Looks pretty cool. Thank you.

I will let you know how it goes after December.

Is it against do rules to ask, what is the difference in drug-free vs. enhanced athlete (in hypertrophy building) ? If so- please delete this question immidiately. I dont want to be impolite.

Is it against do rules to ask, what is the difference in drug-free vs. enhanced athlete (in hypertrophy building) ? If so- please delete this question immidiately. I dont want to be impolite.

Faster recovery which means more frequent workouts and more overall volume. Priorities also shift around a little bit. For a natural athlete the training program is pretty much the limiting factor. For the enhanced athlete the training program is less important and food consumption becomes the limiting factor.

Currently on week 3 of sheiko 37. 5'9 and 152lbs. Should i finish 37 and then run 37 and 32 or should I stop and start your program next week?

You could finish the last week of #37 then start the second block of mine. It won't make any difference though if you don't increase your calorie intake.

Drink your calories in the form of shakes if you have a hard time eating enough. I had trouble gaining weight for a while. Finally I just added a big cup of milk to every meal. That worked for a bit then I needed more calories. I found ways to make my meals bigger. Then I started getting hungrier throughout the day and I added shakes between meals. Finally I got a bit fat and so cut back down a little. Pretty simple in retrospect.

You could finish the last week of #37 then start the second block of mine. It won't make any difference though if you don't increase your calorie intake.

Drink your calories in the form of shakes if you have a hard time eating enough. I had trouble gaining weight for a while. Finally I just added a big cup of milk to every meal. That worked for a bit then I needed more calories. I found ways to make my meals bigger. Then I started getting hungrier throughout the day and I added shakes between meals. Finally I got a bit fat and so cut back down a little. Pretty simple in retrospect.

Thanks for the advice Robert. I have a food scale to measure my food so I will know exactly how many calories i am taking. Blender is broken is going to buy a new one to make 1000kcal shakes.

Hi guys.
I actually made some homework and found interesting thing for people to consider. If Im 182 cms  tall my weight should be above 110 kgs to perform best in powerlifting (Boris Sheiko s measurements in this post: http://sheiko-program.ru/forum/index.php?topic=6.0). The thing is If I open a program for calculation of maximum natural muscular potential for my body for talented individual after years of training (http://www.weightrainer.net/bodypred.html) its still 100 kgs with 15% bodyfat (which is not particularly low). So as an example Im still 10 kgs downXD. This might not only be interesting for anybody thinking about his powerlifting carrier in a future, but also very interesting for exploring true nature of most records in drug-tested federations.

Hi guys.
I actually made some homework and found interesting thing for people to consider. If Im 182 cms  tall my weight should be above 110 kgs to perform best in powerlifting (Boris Sheiko s measurements in this post: http://sheiko-program.ru/forum/index.php?topic=6.0). The thing is If I open a program for calculation of maximum natural muscular potential for my body for talented individual after years of training (http://www.weightrainer.net/bodypred.html) its still 100 kgs with 15% bodyfat (which is not particularly low). So as an example Im still 10 kgs downXD. This might not only be interesting for anybody thinking about his powerlifting carrier in a future, but also very interesting for exploring true nature of most records in drug-tested federations.

Maybe your wrist and ankle circumference is too small.  If you had an extra inch or two circumference on your wirsts and ankles you would weigh more and reach Boris's recommendation at 15% body fat.

Hi guys.
I actually made some homework and found interesting thing for people to consider. If Im 182 cms  tall my weight should be above 110 kgs to perform best in powerlifting (Boris Sheiko s measurements in this post: http://sheiko-program.ru/forum/index.php?topic=6.0). The thing is If I open a program for calculation of maximum natural muscular potential for my body for talented individual after years of training (http://www.weightrainer.net/bodypred.html) its still 100 kgs with 15% bodyfat (which is not particularly low). So as an example Im still 10 kgs downXD. This might not only be interesting for anybody thinking about his powerlifting carrier in a future, but also very interesting for exploring true nature of most records in drug-tested federations.

You should be aware that the further you are from competition ready bodybuilder body fat levels, the less accurate that calculator will be. The more fat you have the more muscle mass you can sustain. So with some extra fat it's not too hard to surpass those levels. For more info on that you could look up a study done with sumo wrestlers and bodybuilders. As it turns out, the sumo guys have more total muscle mass than the guys whose job it is to specifically build as much muscle mass as possible.

Well I never wanted to be in drug-free federations anyway so its not really my concern I just found that interesting:-). Its interesting when I compare it with a study made about what is bodyshape and measurement between powerlifters compared to theyr success. Suprisingly study showed direct corelation between muscle mass and results:-). Just my 2 cents:-).

Here is my 4 day program modified for more hypertrophy emphasis. I currently do something just like this and enjoy it very much. That said, I know people that this would be terrible for. Mainly because they are strong and have bad form.

It's still pretty much the same but there are more lifts between 70-80% for the main lifts and more additional lift volume. Special exercises are left alone so they do what they are supposed to do without interference. 85% and above are left alone too. Reps go high enough to trigger a stronger metabolic response but not too high as to degrade form excessively and lengthen recovery. So it's not a dedicated hypertrophy program, just one with an added hypertrophy emphasis.

Hi Robert,

Do you find the modifications you made on the main lifts, in anyway have stopped or would stop/interfere in making strength gains?

I am following the 4 day program (which I love btw), but at times when it calls for 4x2 @70%/80% etc.. I know I have loads more in the tank.

Quote from: Robert Frederick on July 30, 2014, 04:30:12 PM

Here is my 4 day program modified for more hypertrophy emphasis. I currently do something just like this and enjoy it very much. That said, I know people that this would be terrible for. Mainly because they are strong and have bad form.

It's still pretty much the same but there are more lifts between 70-80% for the main lifts and more additional lift volume. Special exercises are left alone so they do what they are supposed to do without interference. 85% and above are left alone too. Reps go high enough to trigger a stronger metabolic response but not too high as to degrade form excessively and lengthen recovery. So it's not a dedicated hypertrophy program, just one with an added hypertrophy emphasis.

Hi Robert,

Do you find the modifications you made on the main lifts, in anyway have stopped or would stop/interfere in making strength gains?

I am following the 4 day program (which I love btw), but at times when it calls for 4x2 @70%/80% etc.. I know I have loads more in the tank.

Bump I would like to hear what Robert thinks on this subject

The same question was copied and pasted elsewhere. Here's what I wrote:

Did the changes prevent or hinder my progress? No, but it does make my workouts longer which I don't always have the time for.

One easy way to get a little extra work done when you feel strong is to do the reps with longs pauses and explosive concentric tempos. A little extra power at the bottom is usually not a bad idea and it makes the all the fuss about weight/sets/reps simple. Don't make every workout hard though. You need easy, medium, and hard workouts all working together.

There's some other interesting stuff there too.
http://sheiko-program.ru/forum/index.php?topic=313.msg2830#msg2830

Here is my 4 day program modified for more hypertrophy emphasis. I currently do something just like this and enjoy it very much. That said, I know people that this would be terrible for. Mainly because they are strong and have bad form.

It's still pretty much the same but there are more lifts between 70-80% for the main lifts and more additional lift volume. Special exercises are left alone so they do what they are supposed to do without interference. 85% and above are left alone too. Reps go high enough to trigger a stronger metabolic response but not too high as to degrade form excessively and lengthen recovery. So it's not a dedicated hypertrophy program, just one with an added hypertrophy emphasis.

Robert, this sounds good! Can it we applied in 3 day program as well?