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Great Cycles For Advanced Lifters (Part 2) |
By:
Mick Hart |
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Great Cycles For Advanced Lifters (Part 2)
Mick Hart
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.
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.
Should you be one of those normal bodybuilding guys who just follow the guidance of the "Muscle and Shitness" mag, well you are probably sitting on the toilet by now. You have probably re checked the schedule 2 or 3 times already and I know it sounds complicated, but just hold on a bit longer and all will be revealed.
"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.
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)
Article By http://www.bodybuildingandanabolicsteroids.com/) Leading Bodybuilding And Steroid Expert Mick Hart. For further http://www.mickhartblog.com/?p=150) bodybuilding and training tips visit Mick's Content Packed blog
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Article Source: http://www.PopularArticles.com/article151992.html |
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