Advanced Cycles For Advanced Lifters (Part 3)
If you are in week 2 and find yourself unable to face the 80% x 6 x 2 light session because you "feel tired" then you can go back to reading Men's Health magazine cause you are not destined to be strong. Feeling tired is just a fact of life to an athlete, not an alarm bell that you need to take a week off and stay in bed playing with your pee-pee. You judge how well you are recovering by whether or not you made your lifts. If you are making your lifts you are recovering just fine, whether you feel like shit or not.
The remaining exercises can be organised throughout the week at any set and rep scheme you like. Let's take you doing overhead press as your speciality, well you may choose to squat + press on Monday, chin + press on Wednesday and bench + press on Friday. What works for me best is keeping the poundages for the remaining lifts at around 80 - 90% of maximums, regardless of the rep range I am using.
For example say you can bench 100Kg for 12 reps, you would do sets of 80-90Kg for 10-12 reps in the bench. It is also worth rotating what days you do your assistance work on so that you never perform similar assistance to your main lift on a "heavy" day.
For example if your specialisation lift is the overhead press then rotate your bench press so that it always falls on one of the 6 x 2 days, not on one of the more intense days. This makes sure that your heavy overhead pressing does not make benching impossible. The same would apply if squats were your main lift and you were deadlifitng for assistance work. You would not squat heavy and deadlift on the same day, as your deadlift would most likely not be worthwhile. The name of the game is maintenance when it comes to your other lifts.
Once the six week period is over you will have to go onto your next specialisation lift and begin all over. You may even like to consider going back to a more traditional bodybuilding routine so you can get your new strength working on making more and bigger muscles, so you should increase the rep range a bit. It is so sad to say though and to my horror, that so many bodybuilders just disregard their newly formulated strength and go back to doing leg extensions once per month as training my way is just "too tough".
I hope you don't take it the wrong way or anything, but it's true. Great training methods are turned down just on the grounds that it gets uncomfortable. It may have gone unnoticed but not everyone around us has got big muscles and that's because it takes dedication and resistance.
I have been asked by a few friends on what results can be expected on this sort of routine as far as strength gains are concerned. I can achieve a guaranteed 7.5 - 10% on a lift each time I suffer, plus big increases on repetition work after the program.
I shall also like to reveal some interesting proven results from this very program with a deadlift going from 200Kg to 220Kg and reps with 180kg from 6 to an easy 11 at a bodyweight of 93Kg. It's excellent for a six week program and I actually plan to shoot for 180Kg x 20 reps by the end of this year and achieve this by increasing my limit strength repetition so the lifting increases automatically.
No 2 people are the same and I am hardly the incredible hulk, and I am sure other bodybuilders could get better results by doing my routine. You need to have balls to go out there and look for better routines and if you find any, well please share them with me. Just look for the Mick Hart blog and you will see what I mean when there are a lot of great bodybuilders out there and I am honoured to have them sharing their thoughts and ideas with me.
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Article By Leading Bodybuilding And Steroid Expert Mick Hart. For further Anabolic Steroid Safe Use Information check out Mick's New blog
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by: MickHart
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