xdarthveganx Posted July 3, 2006 Share Posted July 3, 2006 orgranized by reps/weightMondayChest 2 excerciesStraight Bar Bench12/145 10/155 8/165Decline Press12/135 10/145 8/155Triceps 2 excercisesSkull Crushers15/7012/7510/80Pulldowns12/9010/1008/110Forearms30/3025/3520/40Stomach100 crunches with weight resistanceTuesdayBiceps 2 excercisesmachine standing curls12/8010/908/100Dumbell Curls12/2x3510/2x408/2x45UpperBackStandard row with resistance12/11010/1208/130Cardio Row500 meters @ Highest resistance settingShrugs12/2x5010/2x558/2x60WednesdayRest or CardioSwimming ,running or bikeThursdayChest 2 excerciesStraight Bar Bench12/145 10/155 8/165Incline Press12/135 10/145 8/155Triceps 2 excercisesSkull Crushers15/7012/7510/80Pulldowns12/9010/1008/110FridayBiceps 2 excercisesmachine standing curls12/8010/908/100Dumbell Curls12/2x3510/2x408/2x45UpperBackStandard row with resistance12/11010/1208/130Cardio Row1000 meters @ Highest resistance settingSaturdayRest/CardioSunday Rest any suggestions or comments greatly appreciated Link to comment Share on other sites More sharing options...
bronco Posted July 3, 2006 Share Posted July 3, 2006 I would do more heavy compund stuff and less arm work, you're having more sets on biceps than on the back. I would also do upper back before biceps. I would also train legs and lower back, I cant see them in there ? Also there are no shoulder exercises, is that on purpose? Link to comment Share on other sites More sharing options...
jonathan Posted July 3, 2006 Share Posted July 3, 2006 I agree with the above. Less arm work, less chest work. Add shoulder, leg and lower back exercises too and you will be set Jonathan Link to comment Share on other sites More sharing options...
xdarthveganx Posted July 3, 2006 Author Share Posted July 3, 2006 ok well I guess I missed a couple things when I wrote that.... But either way after reading some more I think im going to make some changes so tell me what you think........ Day 1 - Chest and tricepsDay 2 - Legs and forearm workDay 3 - Rest day on WednesdayDay 4 - Upper back and bicepsDay 5 - Shoulders and lower backDays 6 and 7 off to rest For each body part im still going to do 12-10-8 reps so 3 sets on each excercise. I increase weight somewhat after each set. Right now I do 2 excercises per part, should I increase that to 3? Keep in mind I also do Brazilian Jiu Jitsu which is a pretty killer workout in itself. I do that for 90 minutes 30 min warm up and 60 minute train 4 days a week. Monday-thursday. I need to have enough energy left at night to train well. Link to comment Share on other sites More sharing options...
wannalift Posted July 3, 2006 Share Posted July 3, 2006 12/10/8, pyramiding or progressive resistance was discarded and abandoned by the soviets over 40 years ago. americans will never get over it, but you should. try something like 5 sets of 5 or something along the likes. or you could just do sets of 10, inc the weight the next week, and stay at that weight until you get all sets at 10. Link to comment Share on other sites More sharing options...
bronco Posted July 3, 2006 Share Posted July 3, 2006 I agree with wannalift, lower reps are probably more effective for building strength, I suppose volume is not your main goal? I dont think you should do 3 different exercise per bodypart, I would rather do only one and increase the sets. Thats mainly personal preference, but I find it a lot easier to get into the exercise with more sets. Since you also train quite a bit of MA it could possibly be a good idea to keep the volume low and do heavy compound stuff only, maybe on a 2- or 3-split, or even full body. Link to comment Share on other sites More sharing options...
wannalift Posted July 3, 2006 Share Posted July 3, 2006 also, if your weight training is geared specifically to enhance your mma, then you should look into lifts that train coordination and explosiveness. olympic lifts, plyometrics, and heavy lower back work(so when someone tries to triangle you from their back you can pick them up and powerbomb their ass). Link to comment Share on other sites More sharing options...
xdarthveganx Posted July 3, 2006 Author Share Posted July 3, 2006 also, if your weight training is geared specifically to enhance your mma, then you should look into lifts that train coordination and explosiveness. olympic lifts, plyometrics, and heavy lower back work(so when someone tries to triangle you from their back you can pick them up and powerbomb their ass). I already can. hahahaha Link to comment Share on other sites More sharing options...
xdarthveganx Posted July 3, 2006 Author Share Posted July 3, 2006 12/10/8, pyramiding or progressive resistance was discarded and abandoned by the soviets over 40 years ago. americans will never get over it, but you should. try something like 5 sets of 5 or something along the likes. or you could just do sets of 10, inc the weight the next week, and stay at that weight until you get all sets at 10. so thats good to know. Keep in mind im trying to slim down somewhat at the same time. So what would be the best mix for that? Link to comment Share on other sites More sharing options...
Guest Posted July 6, 2006 Share Posted July 6, 2006 I recommend adding a decent amount of cardio...personally I don't think intense cardio limits muscle growth until you actually have alot packed on already. If anything it will give you more endurance so you can lift harder and longer. Then after that you can slack off on the cardio and focus purely on muscle gains. Link to comment Share on other sites More sharing options...
xdarthveganx Posted July 7, 2006 Author Share Posted July 7, 2006 I recommend adding a decent amount of cardio...personally I don't think intense cardio limits muscle growth until you actually have alot packed on already. If anything it will give you more endurance so you can lift harder and longer. Then after that you can slack off on the cardio and focus purely on muscle gains. Keep in mind I wrestle for 90 minutes 4 days a week on top of working out. The days I dont wrestle I swim or I ride the bike. Running has never worked well with me. Link to comment Share on other sites More sharing options...
Guest Posted July 7, 2006 Share Posted July 7, 2006 If your in really good shape wrestling is much more of a hard anaerobic excersize especially for heavyweights. There's alot of holding/pushing/pulling and your not sustaining a high heart(meaning 150-160) rate for extended periods of time...if you not in good shape it does make your heart rate stay high for extended periods of time. Link to comment Share on other sites More sharing options...
xdarthveganx Posted July 7, 2006 Author Share Posted July 7, 2006 My cardio pretty much sucks. so ya im not in good shape. Once I am not as out of breath just doing jiu jitsu I will add cardio for sure. Link to comment Share on other sites More sharing options...
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