Routine Critique: Experienced lifters, Care to take a quick look?
supahdupahfitness
Posts: 73 Member
Hi guys, starting a new workout this coming Monday, wouldn't mind a quick critique in case I've missed anything or some solid advice (backed up by research - sorry guys, but it's the easiest way to separate people who know what they're talking about from the bro-science/newbiegainz/GuessLogic. I take this and my time seriously).
Available Equipment:
1x Bench press bench (Inc,Decl,Flat)
1x Barbell
1x EZ Bar
2x Dumbbells
1x Crosstrainer
Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
Monday; Chest and Back:
- Flat Press/Fly (For chest I alternate weekly between presses and fly's)
- Incline Press/Fly
- Decline Press/Fly
- Upper Row
- Mid DB Pull
- Deadlift
- Steady State Cardio 40mins
Tuesday; Biceps and Triceps
- Bicep Curl
- Hammer Curl
- Skull Crushers
- Kickbacks
Wednesday: HIIT
Thursday: Shoulder and Legs
- Rear Delt. Fly
- Anterior Raise
- Lateral Raise
- Squats
- Russian Deadlifts
- Lunges
- Calf Raises
Friday: Abdominals and Forearms
- Crunches
- Leg Raises
- Side Raises
- Oblique Twists
- Wrist Curls
- Reverse Wrist curls
- Steady State Cardio 40mins
Saturday: OFF
Sunday: OFF
Available Equipment:
1x Bench press bench (Inc,Decl,Flat)
1x Barbell
1x EZ Bar
2x Dumbbells
1x Crosstrainer
Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
Monday; Chest and Back:
- Flat Press/Fly (For chest I alternate weekly between presses and fly's)
- Incline Press/Fly
- Decline Press/Fly
- Upper Row
- Mid DB Pull
- Deadlift
- Steady State Cardio 40mins
Tuesday; Biceps and Triceps
- Bicep Curl
- Hammer Curl
- Skull Crushers
- Kickbacks
Wednesday: HIIT
Thursday: Shoulder and Legs
- Rear Delt. Fly
- Anterior Raise
- Lateral Raise
- Squats
- Russian Deadlifts
- Lunges
- Calf Raises
Friday: Abdominals and Forearms
- Crunches
- Leg Raises
- Side Raises
- Oblique Twists
- Wrist Curls
- Reverse Wrist curls
- Steady State Cardio 40mins
Saturday: OFF
Sunday: OFF
0
Replies
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Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
What do you mean by this? Are you doing 10 sets of 8-10 reps of each exercise? What is trr?
Are you a new lifter? Did you make up this routine yourself?0 -
supahdupahfitness wrote: »Hi guys, starting a new workout this coming Monday, wouldn't mind a quick critique in case I've missed anything or some solid advice (backed up by research - sorry guys, but it's the easiest way to separate people who know what they're talking about from the bro-science/newbiegainz/GuessLogic. I take this and my time seriously).
Available Equipment:
1x Bench press bench (Inc,Decl,Flat)
1x Barbell
1x EZ Bar
2x Dumbbells
1x Crosstrainer
Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
Monday; Chest and Back:
- Flat Press/Fly (For chest I alternate weekly between presses and fly's)
- Incline Press/Fly
- Decline Press/Fly
- Upper Row
- Mid DB Pull
- Deadlift
- Steady State Cardio 40mins
Tuesday; Biceps and Triceps
- Bicep Curl
- Hammer Curl
- Skull Crushers
- Kickbacks
Wednesday: HIIT
Thursday: Shoulder and Legs
- Rear Delt. Fly
- Anterior Raise
- Lateral Raise
- Squats
- Russian Deadlifts
- Lunges
- Calf Raises
Friday: Abdominals and Forearms
- Crunches
- Leg Raises
- Side Raises
- Oblique Twists
- Wrist Curls
- Reverse Wrist curls
- Steady State Cardio 40mins
Saturday: OFF
Sunday: OFF
Your missing ear lobe raises 8x10 plus reverse pyramid on one leg and the king of all workouts toe curls wearing Dutch clogs while touching your nose with your pinky finger
0 -
Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
What do you mean by this? Are you doing 10 sets of 8-10 reps of each exercise? What is trr?
Are you a new lifter? Did you make up this routine yourself?
Trr = Total Rep Range
Yes, 10 sets of 8-10 reps. Following a program by Kris Gethin, on Bodybuilding.com. He drew it from Dorian Yate's German Volume training.... is there a problem here? No, I'm not a new lifter...0 -
supahdupahfitness wrote: »Hi guys, starting a new workout this coming Monday, wouldn't mind a quick critique in case I've missed anything or some solid advice (backed up by research - sorry guys, but it's the easiest way to separate people who know what they're talking about from the bro-science/newbiegainz/GuessLogic. I take this and my time seriously).
Available Equipment:
1x Bench press bench (Inc,Decl,Flat)
1x Barbell
1x EZ Bar
2x Dumbbells
1x Crosstrainer
Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
Monday; Chest and Back:
- Flat Press/Fly (For chest I alternate weekly between presses and fly's)
- Incline Press/Fly
- Decline Press/Fly
- Upper Row
- Mid DB Pull
- Deadlift
- Steady State Cardio 40mins
Tuesday; Biceps and Triceps
- Bicep Curl
- Hammer Curl
- Skull Crushers
- Kickbacks
Wednesday: HIIT
Thursday: Shoulder and Legs
- Rear Delt. Fly
- Anterior Raise
- Lateral Raise
- Squats
- Russian Deadlifts
- Lunges
- Calf Raises
Friday: Abdominals and Forearms
- Crunches
- Leg Raises
- Side Raises
- Oblique Twists
- Wrist Curls
- Reverse Wrist curls
- Steady State Cardio 40mins
Saturday: OFF
Sunday: OFF
Your missing ear lobe raises 8x10 plus reverse pyramid on one leg and the king of all workouts toe curls wearing Dutch clogs while touching your nose with your pinky finger
No. You hang on to those.0 -
supahdupahfitness wrote: »Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
What do you mean by this? Are you doing 10 sets of 8-10 reps of each exercise? What is trr?
Are you a new lifter? Did you make up this routine yourself?
Trr = Total Rep Range
Yes, 10 sets of 8-10 reps. Following a program by Kris Gethin, on Bodybuilding.com. He drew it from Dorian Yate's German Volume training.... is there a problem here? No, I'm not a new lifter...
No problem. I'd never seen "trr" used. I'm still a bit unsure of what you mean when you say compound exercises 300 reps and isolation exercises 200 reps if you're doing 10 sets of 8-10. I can see it if you mean total of all compounds on the one day but that's it.
Thursday:
- Rear Delt. Fly
- Anterior Raise
- Lateral Raise
- Squats (10x10)
- Russian Deadlifts(10x10)
- Lunges (10x10)
- Calf Raises0 -
You've worked in a lot of volume for a relatively small amount of available equipment. I'm sore just THINKING about doing 10 sets each of Squats, deads, and lunges in the same day...maybe I'll try it though.
I'd structure it differently, but I also likely have different goals. Looks solid for someone who has been lifting a while. Put a newbie through this, and you better have 911 handy. ;p0 -
_bellator_ wrote: »You've worked in a lot of volume for a relatively small amount of available equipment. I'm sore just THINKING about doing 10 sets each of Squats, deads, and lunges in the same day...maybe I'll try it though.
I'd structure it differently, but I also likely have different goals. Looks solid for someone who has been lifting a while. Put a newbie through this, and you better have 911 handy. ;p
Yeah I've started building a home gym, so your spot on about the equipment for now. Also, the volume, which I should have mentioned now that I think about it is a sort of artificial conflict that I'm creating. I'm a martial artist, so I need to build power and strength, but I need to steer away from slowing myself down with a mass bulk or training the muscle for slow endurance, by still lifting heavy with this load, and paying attention to the increased volume I'm trying to retain an explosive ability within the muscles. I also help this by spending my HIIT sessions on the heavy bag. (I've also since creating this post cut out the Steady State Cardio for the similar reasons of balancing endurance/explosive capabilities, the only time I do get steady state is walking the dog but not extra effort is going into incorporating it). I also have to be careful with new movements, it must must must be a natural movement for me to retain an ability within martial arts. It's exactly the same as dancing. I have to stay as close as possible in my training to whats natural. I would love a cable machine now that I think about it. I know creating a conflict slightly slows down the speed of progression, but it's the only way I know how to reach that goal of building speed and power. I'm also currently cutting, will be moving back to the workout we're talking about here in (pause for maths...) 6 weeks (I'm on a three month cutting program). Hoping for some nice lean gaining after that on the above workout.
Absolutely NOT a beginners workout! Your right!
Thanks for leaving a comment! Any advice is welcome!0 -
If you're looking for power and strength your reps are too high. 1-6 for power and strength. And volume training in this rep range will build mass (if you're surplusing and have enough protein).
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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If you're looking for power and strength your reps are too high. 1-6 for power and strength. And volume training in this rep range will build mass (if you're surplusing and have enough protein).
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Absolutely, I've tweaked it down to eight now, I don't go for ten and I stay above six. The reason as I mentioned to bellator is that I'm creating an artificial conflict, essentially I'm aiming for somewhere in between building power/strength and explosive/speed for my martial arts. Check out my last message above. But thanks for the advice!0 -
supahdupahfitness wrote: »Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
What do you mean by this? Are you doing 10 sets of 8-10 reps of each exercise? What is trr?
Are you a new lifter? Did you make up this routine yourself?
Trr = Total Rep Range
Yes, 10 sets of 8-10 reps. Following a program by Kris Gethin, on Bodybuilding.com. He drew it from Dorian Yate's German Volume training.... is there a problem here? No, I'm not a new lifter...
No problem. I'd never seen "trr" used. I'm still a bit unsure of what you mean when you say compound exercises 300 reps and isolation exercises 200 reps if you're doing 10 sets of 8-10. I can see it if you mean total of all compounds on the one day but that's it.
Thursday:
- Rear Delt. Fly
- Anterior Raise
- Lateral Raise
- Squats (10x10)
- Russian Deadlifts(10x10)
- Lunges (10x10)
- Calf Raises
When I say compound I'm referring to the grouping of muscles, I wouldn't lift with my chest what I lift with my wrist curls for example. So for compound situations the workout would be a little harder. Don't worry
. Try checking out Bodybuilding.com. TRR is quite important. Or at least it is for me to identify goals and expectations. 0 -
There's a number of issues here in my opinion.
First of all if your goal is to build explosiveness in the context of a martial arts routine then you're going to be best off training that by practicing explosiveness with martial arts. In other words, specificity.
Regarding your exercise routine, I would train primarily for strength and you would accomplish this by implementing some form of progressive overload into your program. In other words, you need to find a way to systematically increase the total amount of work you are doing.
One way of doing this is by adding weight to the barbell, another way is by adding 1 repetition, another way is by reducing rest times (increase training density), another way is by adding additional sets, or some combination of all of these features.
A general problem I have with GVT and similar systems is that in almost every context, I can justify removing some of those 10 sets and replacing them with something else that results in a better routine for most individuals and goals.
So will the program you listed work? It might. It's PROBABLY not optimal -- it's very likely that you could do less volume to improve recovery and get stronger faster using a different approach.0 -
Have you thought about Wendler's 531 with BBB?
I usually have enough time to throw in some extra accessories to bring lagging muscle groups up if needed or looking for a bit more volume.0 -
There's a number of issues here in my opinion.
First of all if your goal is to build explosiveness in the context of a martial arts routine then you're going to be best off training that by practicing explosiveness with martial arts. In other words, specificity.
Regarding your exercise routine, I would train primarily for strength and you would accomplish this by implementing some form of progressive overload into your program. In other words, you need to find a way to systematically increase the total amount of work you are doing.
One way of doing this is by adding weight to the barbell, another way is by adding 1 repetition, another way is by reducing rest times (increase training density), another way is by adding additional sets, or some combination of all of these features.
A general problem I have with GVT and similar systems is that in almost every context, I can justify removing some of those 10 sets and replacing them with something else that results in a better routine for most individuals and goals.
So will the program you listed work? It might. It's PROBABLY not optimal -- it's very likely that you could do less volume to improve recovery and get stronger faster using a different approach.
So I've thrown in HIIT sessions on the Heavy Bag, a Martial Arts heavy bag (so full size allowing kicking as well as punching - full body workout is what I'm getting at). So this essentially was supposed to be my "To do martial arts, one must, DO martial arts." aspect.
The workout based around these HIIT sessions was supposed to add strength/power, as mentioned I need to hamper mass gain, so that I retain that athletic ability. That's what I'm afraid of losing really. It's totally not optimal for either goal, the two goals being 1) Martial Art Athleticism and Explosion 2) Strength and Power, but rather a slower more balanced approach.
So about the progressive loading you were referring too, do you think this would be a better approach? I'm currently going through a cut, so I have a bit of time to look at the science before I start this routine I'm drawing up. I've drawn up a fair few before but I'm hoping this will be the pinnacle science of what I've learned doing all of this so far!0 -
piperdown44 wrote: »Have you thought about Wendler's 531 with BBB?
I usually have enough time to throw in some extra accessories to bring lagging muscle groups up if needed or looking for a bit more volume.
I've seen it, but it's not the right goal. I might have to make some additions to my original post, there's been quite a bit of developing discussion!0 -
for me, i've always grouped like excercise-muscles together: chest/tries (so bc inside bench, bench usses both), back/bicep (rows/pull ups use both muscles) then i combine legs n shoulders. I also do abs every other day and days i don't do abs i do calves and i lift every day.
I also don't like the steady state cardio, i'd say to do HIIT.0 -
supahdupahfitness wrote: »Routine: 8-10rx10s; Compound Exercises 300trr; Isolation Exercises; 200trr
What do you mean by this? Are you doing 10 sets of 8-10 reps of each exercise? What is trr?
Are you a new lifter? Did you make up this routine yourself?
Trr = Total Rep Range
Yes, 10 sets of 8-10 reps. Following a program by Kris Gethin, on Bodybuilding.com. He drew it from Dorian Yate's German Volume training.... is there a problem here? No, I'm not a new lifter...
That's top much volume. Either cut sets or exercises. I'm not going to tell you to ditch your routine and follow established blah blah blah, but I will say that I think you're going to miss out on a lot of potential gains by only hitting each body part once per week. Other than that I don't mind it.0 -
supahdupahfitness wrote: »piperdown44 wrote: »Have you thought about Wendler's 531 with BBB?
I usually have enough time to throw in some extra accessories to bring lagging muscle groups up if needed or looking for a bit more volume.
I've seen it, but it's not the right goal. I might have to make some additions to my original post, there's been quite a bit of developing discussion!
Thought I saw you were looking for power/strength? The set/rep range you have listed is usually for hypertrophy.
If you're not eating at a surplus you're not going to add mass but you will improve neuromuscular adaption for strength. Depending on how explosive you make the reps and the rest times you're also going to be improving speed (to a certain extent).
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Wait. This ISN'T a routine created with mass building in mind?!?! WTF??? Back to the drawing board then, and next time don't base a routine off something recommended by a Mass Monster like Dorian Yates0
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Ok, guys. Tell you what. If you check it out, I posted this way back when. So I've made a few tweaks and learned a few things since. Now as everyone takes my original post into mind when replying, we begin tripping over each other. I have absolutely no idea why my old forum post suddenly exploded. But I'm literally not, and not going to, do/doing this routine. Here's the update, I would love all you awesome people to chip in on what's actually going on. I am so sorry for the confusion!
Goal: I'm a martial artist, Fujian White Crane Kung Fu to be exact. All very well and good. But I need to add power and strength. So when I hit, it's like a bus on a rocket whose mother has been insulted. Let me add, I come from UK Londoner stock. We're talking British Bulldog. 5.6/7 Short, Squat, with genetics that respond to set of weights like it was the only reason I was born. I touch a dumbbell, or I go for a mass gain program. I will over bulk. Is there any such thing? When your martial arts instructor believes the best form of blocking is to not be there anymore, yes. Speed is essential for what I do. So taking that into consideration and talking about getting a new bod we need to give me something that will hurt, move like I've got a bee up my nether-regions, and keep that bf% nice and low (that one's for the missus.).
My original idea summed up:
HIIT Martial Art sessions on the Heavy Bag - The best way to be better at martial arts, is to do martial arts right? Also HIIT stops me training for endurance, technically speaking I know there's a lot of pseudo-science around HIIT VS Steady State but these sessions should allow me to still gain as opposed to the belief that Steady State leads towards that marathon runner look.
Weights - Heavy, with a rep range designed for strength, so that's 1-5/6 right? But I don't want to over-bulk, so then I started to push those rep ranges towards endurance, but not to far from strength. I wound up (theoretically - I'm actually in a cutting phase right now this new workout is to start in 6 weeks) in hypertrophy land. Here is where I start to think to myself, I may need a little advice...
So that being said, please guys, unleash. Don't worry about anything previously said. Just go ape-*kitten*.
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Wait. This ISN'T a routine created with mass building in mind?!?! WTF??? Back to the drawing board then, and next time don't base a routine off something recommended by a Mass Monster like Dorian Yates
It is and it isn't, check out what I've just posted. This was an old post of mine that suddenly exploded, I'm spending all this time trying to explain anything so instead I've posted a comment that starts over. Sorry for the confusion!0 -
It "exploded" because you bumped it after a month of silence.0
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Holy crap, you're right, I didn't realize how long ago you actually replied.0
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Here's a article and chart I have bookmarked. Might help you decide on a rep/set routine based on % max to build strength.
https://www.t-nation.com/training/training-percentages-made-simple
The chart is about 1/2 way down the page.
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So you're not doing the routine you originally posted? What are you doing now
For speed & explosive power, I suggest adding some pause work into your routine while keeping it in the 3-6 rep range.
pause squats, paused bench, dead pause deadlifts, etc. help a ton for explosive power.
And maybe instead of training specific body parts, try training movements instead?0 -
piperdown44 wrote: »Here's a article and chart I have bookmarked. Might help you decide on a rep/set routine based on % max to build strength.
https://www.t-nation.com/training/training-percentages-made-simple
The chart is about 1/2 way down the page.
This charts a nice summary, are you finding this is working quite well for you then?0 -
So you're not doing the routine you originally posted? What are you doing now
For speed & explosive power, I suggest adding some pause work into your routine while keeping it in the 3-6 rep range.
pause squats, paused bench, dead pause deadlifts, etc. help a ton for explosive power.
And maybe instead of training specific body parts, try training movements instead?
Right now I'm cutting, I've got about 6 weeks left. After which I move on to a weightlifting routine, designed to add some serious power and strength behind my martial arts (so I need to stay relatively athletic.). Squats, Bench Press and Deadlifts are all incorporated into my routine but yes I'm isolating with muscle groups such as: Biceps, Triceps, Shoulders, Abs, Forearm curls, and I'm never sure where calf raises sit in that argument... I'm throwing in three HIIT sessions a week of martial arts (me vs heavy bag). The thing is, everyone else in the class that I'll be attending trains solely in their movements, with some body weight exercises thrown in. After about 5 years of that, I decided to hit the weights, that's when I started acing the sparring matches... I was warned repeatedly that doing weights of any kind would make me bulky and in/un-flexible. Which we all know isn't true, I mean it is, to a degree... but not if you make sure to train appropriately for what you're doing. That's kind of when I knew my instructor didn't know much about exercise... I should have guess from his weight problem (he was actually later fired with the class taken over by a more experienced teacher). So anyway my point is I need to be athletic and it needs to hurt on impact. That being said, what do you mean by training movements instead?
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supahdupahfitness wrote: »piperdown44 wrote: »Here's a article and chart I have bookmarked. Might help you decide on a rep/set routine based on % max to build strength.
https://www.t-nation.com/training/training-percentages-made-simple
The chart is about 1/2 way down the page.
This charts a nice summary, are you finding this is working quite well for you then?
I either run 531 or a base strength program using the % in that chart. I switch over to 531 from the base program when I need more gradual increases during a cut. When I'm in maintenance or surplus I run a heavier program.
Typically it's 5-6 sets of 3 reps at 80-85% of my 1rm for the big compounds.
Some weeks it's just singles at 90-95%.
Most of the more experience PL guys I know (that compete) use either triples or singles for strength improvement.
I work on explosive power during the heavy sets, so that's pause on chest for bench, driving out of the whole on squats, tension and speed off the floor for DL, and drive off the shoulders for OHP. Plus I use Pendlay rows to increase pulling power for upper back.
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piperdown44 wrote: »supahdupahfitness wrote: »piperdown44 wrote: »Here's a article and chart I have bookmarked. Might help you decide on a rep/set routine based on % max to build strength.
https://www.t-nation.com/training/training-percentages-made-simple
The chart is about 1/2 way down the page.
This charts a nice summary, are you finding this is working quite well for you then?
I either run 531 or a base strength program using the % in that chart. I switch over to 531 from the base program when I need more gradual increases during a cut. When I'm in maintenance or surplus I run a heavier program.
Typically it's 5-6 sets of 3 reps at 80-85% of my 1rm for the big compounds.
Some weeks it's just singles at 90-95%.
Most of the more experience PL guys I know (that compete) use either triples or singles for strength improvement.
I work on explosive power during the heavy sets, so that's pause on chest for bench, driving out of the whole on squats, tension and speed off the floor for DL, and drive off the shoulders for OHP. Plus I use Pendlay rows to increase pulling power for upper back.
Nice, OK. So if I've understood the chart right, that's something around 4 or 5 sets in total per exercise? Have I massively misunderstood that or is that right? I'm really sorry you're going to get barraged with questions now!0 -
supahdupahfitness wrote: »piperdown44 wrote: »supahdupahfitness wrote: »piperdown44 wrote: »Here's a article and chart I have bookmarked. Might help you decide on a rep/set routine based on % max to build strength.
https://www.t-nation.com/training/training-percentages-made-simple
The chart is about 1/2 way down the page.
This charts a nice summary, are you finding this is working quite well for you then?
I either run 531 or a base strength program using the % in that chart. I switch over to 531 from the base program when I need more gradual increases during a cut. When I'm in maintenance or surplus I run a heavier program.
Typically it's 5-6 sets of 3 reps at 80-85% of my 1rm for the big compounds.
Some weeks it's just singles at 90-95%.
Most of the more experience PL guys I know (that compete) use either triples or singles for strength improvement.
I work on explosive power during the heavy sets, so that's pause on chest for bench, driving out of the whole on squats, tension and speed off the floor for DL, and drive off the shoulders for OHP. Plus I use Pendlay rows to increase pulling power for upper back.
Nice, OK. So if I've understood the chart right, that's something around 4 or 5 sets in total per exercise? Have I massively misunderstood that or is that right? I'm really sorry you're going to get barraged with questions now!
Yep, 4-5 sets at 80-85% for 2-3 reps or;
4-5 sets at 90-95% for 1-2 reps. In reality though, at 90-95% you're really looking at single reps. Stop for a few mins, then rep another one out.
Regardless, whether it's 80-85% or 90-95%, after your sets are complete you'll be fatigued.
After a few weeks this is where fractional plates come in handy. Often after 3-4 weeks, a 10lb jump in weights isn't possible but 2 1/2 or 5 lbs might be, especially on a long term calorie deficit.
Of course it also depends on how long you've been lifting. Those with consistent years of training under their belt scratch and claw for every single pound of increase.
People on a weight lifting forum I belong to use these types of sets and reps. 6 of them just competed two weeks ago and set records for their age and weight class. The forum owner Jim (Flex) just did a 600lb squat at 48 years of age and 270lb weight class knee wraps only. He primarily trains with singles past 80% but will do many sets of singles. Another, closer in my weight category of 178 nailed 475lb squat. He uses timed triples and singles. Increased his squat by 100lbs in one year.
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If you're a martial artist I would recommend that you greatly reduce the volume and focus on Strength & POwer. You'll get plenty of endurance work from training, sparring, etc., so you use strength training to compliment that training. If you're in-camp for a fight, probably 2 to 3 days at most and use a more full-body approach. If you're not in-camp, then 3 to maybe 4 days. Strength training is a secondary goal to your Martial Arts training, it supports your Martial Arts training so make sure to approach it that way. You must be able to work on strength and power and recover well enough to not negatively affect your training.
I would suggest that you pick one or two compound exercises and apply a maximal strength approach to training that lift once per week. 80% to 100% of Training Max for 1 to 5 sets of 1 to 5 reps. Then perhaps 2 to 4 assistance exercise to support strength in those lifts and promote balanced strength improvement. With lower body don't neglect unilateral strength improvement exercises such as step-ups or bulgarian split squats. Also train power with one or two exercises every session. You can do Medicine Ball work, various jumps, or Olympic Lifts.
But what you have posted above is something more along the lines of hypertrophy work which you probably don't want as a fighter.0
This discussion has been closed.
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