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Advanced Cycles For Advanced Lifters (Part 2)

As far as your chosen lift is concerned, well you will have to set your one rep maximum, due to the fact that your cycle is worked out on the % of your max lift. In the case that you don't have one, either your training schedule needs attention or you just don't like to do heavy lifts. You can calculate the figure by referring you previous experience or you can do it properly and test yourself to the limit one day. It really is entirely up to you.

Anyway, regardless of the lift you choose the cycle looks the same. The following chart shows the training frequency and intensity for the chosen lift, it's an old chestnut of a routine but as an introduction to specialisation it is perfect. Ideas for the rest of the program will follow.

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.

"Enhanced" Olympic lifters, track athletes and powerlifters train up to 30 times a week and get great results. I am drug free and manage to hit deadlifts over 220Kg up to 5 times in a training week, and that is just bloody NORMAL. Now a bodybuilder is not advised to session being heavy and no sets being taken to failure is NOT a high volume program by any stretch of the imagination.

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)

By: Mick Hart

Written By Leading Bodybuilding And Steroid Expert Mick Hart. For further bodybuilding and training information go to Mick's Content Packed blog

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