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.
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.
Quite a few of you will probably end up having to drop the low intensity (6 sets of 2 reps @ 80%) in about the 4th or 5th week. You will have to base your decision according to your recovery times , but it is so important that you make the first 3 weeks, then followed by increasing load while reducing the volume till you get to your new max. (Coming Soon...Part 3)
