Advanced Cycles For Advanced Lifters (part 2)

For the chosen lift you will need to determine your one rep maximum, as the cycle will be based on % of that maximum lift. If you don't know your 1rep max for your lifts then it is probably a good indication that your record keeping is not what it should be or maybe simply that you are a perpetual fluff bunny who doesn't like heavy iron. You can guestimate your one rep maxes from experience if you like, or hold on your cookies, get a decent spot and find out for sure. Your choice!

The cycle will still remain the same regardless of the lift you choose. We have put together a chart that plans the training frequency and the intensity for each of your chosen lifts. I think this routine is ideal for speciality training and we will expand on this now throughout the rest of the article.

Mon, Wed & Fri Wk 1 80% (62)* 80% (63) 80% (62) Wk 2 80% (64) 80% (62) 80% (65) Wk 3 80% (62) 80% (66) 80% (62) Wk 4 85% (55) 80% (62) 90% (44) Wk 5 80% (62) 95% (33) 80% (62) Wk 6 100% (22) 80% (62) 102-110% (new max). *(62) refers to 6 sets of 2 reps, not 2 sets of 6 reps just in case you were stuck. I'm sure you weren't expecting anything less and the percentages are based on your one rep max, so you may need to invest in a calculator.

Now if you are a typical bodybuilder and you train like they tell you in "Muscle and Shitness" then you probably just crapped in your shiny wet look posing trunks. "Train one lift three times a week? Is he nuts?" "6 sets of 6 reps with 80%...sounds complicated" Well, here's a quick wake up call.

All top international athletes and competing lifters will probably be training up to 30 times per week with excellent results. I don't do drugs and I'm managing to hit 220+ kg around 5 times per week, and I consider that to be normal. We know that a bodybuilder is not recommended to session being heavy and no sets being taken to failure is NOT a high volume program at all.

Some of you might find that you will do better by dropping the low intensity (6 sets of 2 reps @ 80%) sessions in week 4 or 5. This is a call you will have to make based upon how well you are recovering from the program but remember the whole point is to load volume over the first 3 weeks and then increase loading whilst dropping the volume down till you reach your new max. (Coming Soon...Part 3)

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Article By top international Bodybuilding And Steroid Expert Mick Hart. For more bodybuilding and training tips go to Mick's new blog

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