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 guestimate 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!

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.

Wk 1...Monday Wednesday Friday, 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). By the way *(62) is 6 sets of 2 reps, not 2 sets of 6 reps and if you are puffing away already don't bother. Go and find your calculator as the percentages are calculated from your one rep max.

I assume that you and the majority of people that have decided to read this article are just normal bodybuilders and that your bodybuilding bible is the "Muscle and Shitness" mag. You wouldn't find this routine in that rag as you have probably already noticed. You may think this is just a big joke, so don't lose heart yet as everything will soon look different.

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.

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)