Hi guys, I’m starting the #29 plan on Sheiko program. I only have to follow the exercises it offers? Or I can add exercises for the biceps and back being weaker? How can I add it in the Sheiko routine? Can I add one day of training?
You can do anything you want, but if you want to use a Sheiko program and increase your powerlifting total then you would be better off just following the program. If there is no direct bicep work then adding 2-3 sets once a week might be a good idea because otherwise biceps can get achy from all the squatting, but if you don’t think it’s a good program then don’t use it at all.
Remember that this is not a bodybuilding program.
Never said that is not a good program. Was just asking for some information…
Don’t go overboard with back training
The numbered Shieko programs were example programs he had written for specific individuals, not general templates. If I’m not mistaken, one of them was for a teenage girl bench specialist. So… following them to a T may not be the best idea. For all we know, the program you’re using may have been written for someone who was evaluated to already have a strong and muscular back, thus not needing direct back work. Personally, my max pulls and squats seem to suffer noticeably if I’m not doing a lot of higher volume back work.