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Great Cycles For Advanced Lifters (Part 3) |
By:
Mick Hart |
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Great Cycles For Advanced Lifters (Part 3)
Mick Hart
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.
You can rearrange the remaining exercises over the week at whatever set and rep scheme you prefer. In the case that you were to specialise in overhead press, you could consider choosing to squat + press on Monday, chin + press on Wednesday and bench + press on Friday. The best thing I like about this is that you can keep the poundages for the other lifts at around 80 - 90% of maximums and it doesn't matter which rep range I am using.
In the case you can bench 100Kg for 12 reps, then you would have to do sets of 80-90Kg for 10-12 reps in the bench. You should also consider rotating your days used for your assistance work to avoid performing similar assistance to your main lift on a "heavy" day.
Let's say that your specialisation lift were the overhead press, well then make your bench press so that it always falls on one of the 6 x 2 days, and not on a more intense day. This way your heavy overhead pressing allows benching to be possible. It would be exactly the same as if squats happened to be your main lift and you should then do deadlifting as assistance work. That means that you just couldn't squat heavy and deadlift on the same day as you just wouldn't get anything out of your deadlift. The only way forward for other lifts is by maintenance only.
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 don't like to sound pretentious but it's a fact. Great methods are too quickly rejected by people who just can't reach outside or their own comfort zone for more. It is quite clear to see around us that not everyone has got massive muscles and that's cause it takes big commitment big time.
A few guys have asked me what kind of results they can expect on a routine like this in terms of strength gains. I get a guaranteed 7.5 - 10% on a lift every time I put myself through this torture, with bigger increases on repetition work following 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 Source: http://www.statssheet.com/articles/article77895.html |
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