Training seriously. For real this time.

[Jjf88]

After a while off Muay Thai to think about if I want to continue it or not, I've decided I want to compete seriously, even if it's just to say to myself that I did it.

So I decided I need to reevaluate my lifestyle. I cut out fizzy drinks, drink water when I'm thirsty instead, trying to cut out processed fats and eat more healthily. And finally get a solid weight training program.

I've been looking through bodybuilding.com but I thought I'd come to my favourite place on the intrawebz aswell because I'm training for Thai Boxing.

At the moment I'm training Thai twice a week with two gym sessions (trying to make it three but I have a pretty busy life for my age :O :p).

When I'm at the gym I split my workout into bodyparts.

Back, Chest, Triceps - Day 1

Shoulders, Biceps, Legs - Day 2

And I do core work on each day

At the moment I'm doing

Day 1

Bench Press - 3 x 8 explosively with as little a rest as possible
Incline Press - 3 x 8
Flys - 3 x 8

Bent over barbell row - 3 x 8
Sitting row with cables - 3 x 8

Tricep extension with free weights - 3 x 8
Tricep extension with cables - 3 x 8

Day 2

Shoulder press - 3 x 8
Bicep curl with dumbbell- 3 x 8
Bicep curl with cables - 3 x 8
And I use machines for my legs though I'd like to start using free weights instead. I do 3 x 8 with them aswell

I'm not really sure how good the workout is but I know my shoulder exercises are lacking and I'll need to include more.

I'm looking at supplements aswell but I'm totally confused to which ones to take. I don't think I'd want muscle mass for Thai Boxing, but more power and strength. Or would I want lean muscles? :confused:

Anyway, look at it, rip it apart, build me back up stronger, faster and I forget the last one.

TLDR; Need help with workout and supplements and what goals to achieve. Help pl0x.

[righty]

You mention you also do core work - what are you doing?

Ever thought of including some work for you legs at all?

[Moi]

I'm sure I'll be corrected if I'm wrong but x8 is going to get you building big muscles. I'd have thought a x5 would be better suited for the muay Thai. If you're serious about fighting twice a week is not going to be anywhere near enough. 3 times a week will make such a difference, you improve over twice as fast for one extra session. You could add some skipping/shadowboxing/stretching as well as bagwork at home. Just use up the odd 1/2 hour here and there with it.

[simon s]

If your shoulders are lacking is suggest doing them on the same day as your chest workout. By doing chest first your shoulders will get some pre-exhaustion work.
The same goes for triceps. I would do chest first, then shoulders and finish with delts.

It is a similar thing with back and biceps. Do back first and pre-exhaust your bi's. Then do the bicep workout.
Before both though do legs. major muscles firsy, otherwise you wont have enough energy to complete your workout.

Definately use free weights where you can, especially when it comes to working legs. Machines are okay, but they do the stabilising for you. By using free weights your own body has to provide the stabilisation, therefore a whole lot more muscles are bought into play.

[Jjf88]

You mention you also do core work - what are you doing?

Ever thought of including some work for you legs at all?

http://www.iwantsixpackabs.com/bodyweight/core_exercises.html

Using exercises from that plus planks. And I do leg workouts, only with machines but like simon said (ha geddit?:D), they stabilise for you so I guess I'll need to look into weighted squats and lifts.

[Jjf88]

I'm sure I'll be corrected if I'm wrong but x8 is going to get you building big muscles. I'd have thought a x5 would be better suited for the muay Thai. If you're serious about fighting twice a week is not going to be anywhere near enough. 3 times a week will make such a difference, you improve over twice as fast for one extra session. You could add some skipping/shadowboxing/stretching as well as bagwork at home. Just use up the odd 1/2 hour here and there with it.

Found a really sexy spot to do sprints at whilst out with my nephew today <3
And it's trying to make it to training because of other obligations. Would help if our gym was up and running../still waiting..Le sigh :p
I was doing x5 for a while but heard that x8 was better..Will do x5 from now on unless I hear another opinion on it.

[Moi]

Found a really sexy spot to do sprints at whilst out with my nephew today <3
And it's trying to make it to training because of other obligations. Would help if our gym was up and running../still waiting..Le sigh :p
I was doing x5 for a while but heard that x8 was better..Will do x5 from now on unless I hear another opinion on it.

Frodo posted about it a week or so ago. 1-5 is strength, 6-8 is a bit of both then 9 -12? Is size. You'll be needing explosive power and minimal size increase or big balls :)

[Jjf88]

Frodo posted about it a week or so ago. 1-5 is strength, 6-8 is a bit of both then 9 -12? Is size. You'll be needing explosive power and minimal size increase or big balls :)

So less weights explosively will give power, ala explosive strength? Also, I have major cojones. I stay in Glasgow :topic:

[righty]

So less weights explosively will give power, ala explosive strength? Also, I have major cojones. I stay in Glasgow :topic:

Not necessasrily. The lower rep ranges (at a relative higher weight) will focus more on giving you relative strength gains, whereas the higher rep ranges (at a lesser weight) is focusing more on gaining size (body building).

Being explosive and having power (i.e. basically moving against resistance at speed) is something else a bit different and so is something that is probably added once you get the basic strength stuff sorted out first.

All in all from your later comments it seems you are doing a lot more than stated in your original post. It is going to be easier to help you out if you list everything you are doing straight up. It will also help to let us know how equipment you have available e.g. are you going to a gym or just around home.

[Jjf88]

I do all that I said there with very little variation. I have access to three gyms so it just depends on which one I go to, such as one has an incline sit up bench, the other two don't, one has a small weight area without a bench, the others do.

I don't do any lifts for my legs, only machines.

[seiken steve]

X8 is IMO a pretty poor rep range, too high for serious strength gains and too low for decent hypertrophy, it's just so... Medium.

"I hate medium, medium is average, and if all you want to be is average then go ahead have medium workouts" dan John (quote may not be exact I couldn't quite remember it.

1-6 rep ranges are going to make you stronger, with some kind of weekly progression you'll be well on your way.

What kind of progression system are you using?

[Jjf88]

If by progression, you mean upping the weights? When I can do the full set well enough, keeping good form till the end, I up it by two kilos.

[seiken steve]

Hrmm, I was thinking more Like planned progressions using % of you one rep max.

I've great spreadsheet for 5x5 workouts, in which you enter your 1RM + desired jumps in progression and it formulates 16 weeks of training. I could email it across if you wanted (or anyone for that matter)

[Jjf88]

Yeah that'd be super if you could, steve. I think my e-mail is displayed, if not, I'll send you a pm.