Advanced 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.
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 specialization it is perfect. Ideas for the rest of the program will follow.
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.
All top international athletes and competing lifters will probably be training up to 30 times per week with excellent results. I don’t do drugs and I’m managing to hit 220 kg around 5 times per week, and I consider that to be normal. We know that a bodybuilder is not recommended to session being heavy and no sets being taken to failure is NOT a high volume program at all.
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)
Filed under: Training