Great 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.

Wk 1…Monday Wednesday Friday, 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). By the way *(62) is 6 sets of 2 reps, not 2 sets of 6 reps and if you are puffing away already don’t bother. Go and find your calculator as the percentages are calculated from your one rep max.

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.

“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)

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