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 guesstimate 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!
It doesn't matter which specialty lift that you choose as far as your cycle is concerned as that will stay the same. Below you will see a chart indicating what your training frequency and the intensity should be for each of the lifts. There really isn't a better way to start out in specialty training and this routine has served me well and we will develop on it during the rest of this 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.
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.
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.
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)
It doesn't matter which specialty lift that you choose as far as your cycle is concerned as that will stay the same. Below you will see a chart indicating what your training frequency and the intensity should be for each of the lifts. There really isn't a better way to start out in specialty training and this routine has served me well and we will develop on it during the rest of this 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.
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.
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.
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)
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Author Top UK Bodybuilding And Steroid Expert Mick Hart. Learn how to Build Lean Muscle At Micks new Blog
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