Originally Posted by Axelman 17
Started novice Sheiko today. I expected it to crush me but it really wasn't that bad. I actually breezed through it in about 45 minutes. I am guessing this means:
1. I went too light on the weights. My understanding is that weight is generally supposed to be 60% of 1RM. I was probably a little lower than that but didn't want to burn out too quickly
2. I didn't rest enough between sets.
Perhaps the answer is both 1 and 2.
Many people who come from programs with higher average intensity (say 5x5) feel the same the first week.
My advice is to not increase the weights yet. It is supposed to be light in the start so you can practice on perfecting your technique on every rep. In fact, you are never supposed to lift close to failure on Sheiko (unless testing), since it is all practice of the lifts. Do not rush.
The volume will increase over the weeks to the point where weights will feel heavier than usual because of accumulated fatigue. This should be maybe halfway in.
The general recommendation is to increase the max that the weights are calculated from every 4 weeks if it still feels too light, so wait 4 weeks at least. But don't put in maxes that are over your current 1RM. Ideally you test at the end and then use the new maxes for the whole next cycle.
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