So you're in your second week now and you are feeling like shite and dreading that 80% x 6 x 2 light session. You can only see one way out and that is crying over the current edition of Men's Health magazine due to your own impotence. Well Don't, cause in the real world of bodybuilding there is always pain and suffering and you belong to that world, or not? You don't think that you are taking time out so you can lay in bed all day watching the playboy channel, do you? Seriously though you can only make judgement on your performance by completing your lifts, regardless of how you feel after.

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.

Should you be able to bench 100Kg for 12 reps, you would have to be able to sets of 80-90Kg for 10-12 reps in the bench. Another important tip is to rotate the days you use for assistance work so that you never perform similar assistance to your main lift on a "heavy" day.

Let's assume that the overhead press were your specialisation lift, then you need to make your bench press fall on one of the 6 x 2 days, and certainly not on a more intense day. By doing it this way you can actually do bench pressing while doing heavy overhead pressing. You could even compare this to doing deadlifting as assistance work while doing squats as your main lift. The outcome being that you just can't progress on deadlift when doing heavy squats and deadlift on the same day. There is no doubt in my mind that you can only go forward by maintenance only on 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.

People often ask me just what sort of results are we talking about when it comes to strength gains in a routine like this. Well I can boast 7.5 - 10% on a lift for each session of suffering and big increases on repetition work post 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.

We all have our differences and I'm not quite Mr Universe, but I can assure you that there are a great number of bodybuilders in the world who could better my results. You really just have to kick yourself and get doing new routines and ones that hurt. If you come across any good one just e-mail them to me, Mick Hart. Check out the MickHartBlog which is there for those who like suffering.