Great Cycles For Advanced Lifters (part 3)

So you're in your second week now and you are feeling like shite and dreading that 80% x 6 x 2 light session. You can only see one way out and that is crying over the current edition of Men's Health magazine due to your own impotence. Well Don't, cause in the real world of bodybuilding there is always pain and suffering and you belong to that world, or not? You don't think that you are taking time out so you can lay in bed all day watching the playboy channel, do you? Seriously though you can only make judgement on your performance by completing your lifts, regardless of how you feel after.

You can rearrange the remaining exercises over the week at whatever set and rep scheme you prefer. In the case that you were to specialise in overhead press, you could consider choosing to squat + press on Monday, chin + press on Wednesday and bench + press on Friday. The best thing I like about this is that you can keep the poundages for the other lifts at around 80 - 90% of maximums and it doesn't matter which rep range I am using.

In the case you can bench 100Kg for 12 reps, then you would have to do sets of 80-90Kg for 10-12 reps in the bench. You should also consider rotating your days used for your assistance work to avoid performing similar assistance to your main lift on a "heavy" day.

Let's assume that the overhead press were your specialisation lift, then you need to make your bench press fall on one of the 6 x 2 days, and certainly not on a more intense day. By doing it this way you can actually do bench pressing while doing heavy overhead pressing. You could even compare this to doing deadlifting as assistance work while doing squats as your main lift. The outcome being that you just can't progress on deadlift when doing heavy squats and deadlift on the same day. There is no doubt in my mind that you can only go forward by maintenance only on other lifts.

When the first 6 weeks are up you can decide on another specialisation lift and start again or just revert back to a more regular bodybuilding routine in order to put that new strength to work by creating even more muscle by increasing the rep range slightly. But anyway it goes without saying that most people have a total disregard for their incredible gains they have just achieved and revert back to doing leg extensions once a month cause training my way was just "too tough".

I don't like to sound pretentious but it's a fact. Great methods are too quickly rejected by people who just can't reach outside or their own comfort zone for more. It is quite clear to see around us that not everyone has got massive muscles and that's cause it takes big commitment big time.

People often ask me just what sort of results are we talking about when it comes to strength gains in a routine like this. Well I can boast 7.5 - 10% on a lift for each session of suffering and big increases on repetition work post program.

I can actually share with you past results for this very program with a deadlift going from 200Kg to 220Kg and reps with 180kg from 6 to an easy 11 at a bodyweight of 93Kg. Pretty good for a six week training program, I'd say. I am actually looking at shooting for 180Kg x 20 reps by the end of this year and to do that by increasing my limit strength repetition the lifting will increase automatically.

Everyone is different and I am far from a genetic mutant so I suspect that a majority of athletes could expect equal or better results from such a routine. If your cajones hang low enough and you give the routine a try, please do let me know how you get on. Just Email me your results though, not your pitiful bitching about how sore you are... I get enough of that after I roll off the lady friend and try to fall asleep.

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Written By Leading Bodybuilding And Steroid Expert Mick Hart. For more Bodybuilding And Training Information check out Mick's New blog

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