Jennifer,
I'm a bodybuilder, but I also want to gain strength like a powerlifter, so I was considering Sheiko. However, I don't know if it would work out when changing it to meet my needs (lagging back, legs, and shoulders). What should I do? Should I change the exercises or what? Also, I would like to work each body part two to three times a week.
Thanks,
Vladimir
Hey Vlad,
Sheiko is a powerlifting program known for being very time consuming and consisting of a lot of volume, and since the focus is so much on the main lifts, it may not be the best option for your goals. However, it is possible to get stronger and bring up any lagging bodybuilding parts. For this, I would suggest using a Westside template and hitting it like this:
Sunday: DE UPPER
- Speed bench: 8-9 x 3 (straight weight, chains, or bands in three-week waves)
- Then move into bodybuilding accessories
Monday: Max Lower
- Pick a max effort exercise and work up to a 1RM. Then drop to 70% and hit a set of max reps.
- Then move on to bodybuilding accessories
Wednesday: Max Upper
- Pick a max effort exercise and work up to 1RM. Then drop to 70% and hit a set of max reps.
- Then move on to body building accessories
Friday: DE Lower
- Speed squats 9-10 x 2 (straight weight, chains, bands in three-week waves)
- Speed pulls 6-10 x 1-2 reps (straight weight, bands, chains, deficit, blocks)
- Then move to bodybuilding accessories
I can go into more detail if you want, but I really think that if you manipulate the Westside template, you will be able to gain strength and bring up your weaknesses because that is the nature of the beast that it is!
Everyone wants to be a bodybuilder, but no one wants to lift heavy weights,
Jennifer Petrosino