Intense Cycles For Advanced Lifters (Part 2)

When it comes to your chosen lift you will need to establish your one rep maximum, mainly because the cycle is calculated on the % of the determined maximum lift. Should you be lacking a 1rep max for your lifts, then your training schedule is definitely under cared for or maybe you just don't like heavy weights. You should be able to calculate it based on previous experience or you can test yourself out properly. It's up to you.

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.

Monday Wednesday Friday 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) means 6 sets of 2 reps, not 2 sets of 6 reps you muppets! Whaddya think this is? An aerobics routine? Hehehehe. The percentages are calculated from your one rep max, so get your calculators out boys and girls.

I assume that you and the majority of people that have decided to read this article are just normal bodybuilders and that your bodybuilding bible is the "Muscle and Shitness" mag. You wouldn't find this routine in that rag as you have probably already noticed. You may think this is just a big joke, so don't lose heart yet as everything will soon look different.

Top International sportsmen and athletes as well as competitive lifters will no doubt train up to 30 times per week with excellent results. I manage without drugs to hit 220+ kg about 5 a week and there really isn't anything strange about that. It is known that a bodybuilder should not session being heavy and that no sets being taken to failure just isn't a high volume program.

Par for the course will be that you have to eventually drop the low intensity (6 sets of 2 reps @ 80%) during the 4th or 5th week. You will soon realise when a change is necessary when your recovery times begin to get out of hand. You will have to get to at least week 3 before you increase load and reduce volume in order to get tou your new max. (Coming Soon...Part 3)

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

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