The problem with every method I've seen on the net, is that it requires you to compress the main spring by hand which I have found extremely frustrating and very difficult, especially coupled with keeping the guide rod extended, and then finally installing the retainer cap whilst the spring is compressed. I've developed a new method that anyone can do with only 2 screwdrivers and almost no frustration.
First terminology, since I don't know what the parts are really called.
i. Main rod: this is the rod attached to the receiver with a hole (eye) going down the middle and a "needle head" at the tip
ii. Guide Rod: this is the u-shaped long metal guide with a "cap" attached to the end to keep the main spring in place.
Equipment: 2 mini screw drivers.
Assumption: the main spring is already uninstalled from the original receiver cover.
1. First basics: insert the guide rod into the main rod and extend the guide rod. Insert screw driver A into the main rod "eye" and hold the guide rod in place, extended. This is just an exercise to illustrate what you'll be constantly doing with screw driver A - inserting it into the eye of the main rod, and holding the guide rod in place extended. Now remove the screw driver A.
2. Thread the main spring over the guide rod and main rod.
3. Now insert screw driver A into the spring and through the "eye" to hold the guide rod extended, as explained in step 1.
4. Now with screw driver B, insert it into the spring and through the "eye", near A, and then pull the spring down. Pulling the spring down usually brings the guide rod with it, however, if you position it correctly and shake it a little, the guide rod will slide back out to the extended position. Only when the guide rod slides back out to the extended position, proceed to step 5.
5. Whilst holding B in place, remove A from the eye and reinsert A as explained in step 3. Now you can see that you've compressed the spring within the main rod area a little. Remove B from the spring.
6. Repeat steps 4 and 5 until the spring over the guide rod area can be easily compressed by hand so you can reinstall the cap.
Doing this takes about 15-30 minutes.