Help me with a weight routine

[Bon]

Hey guys,

I recently found access to a gym for free which is nice and close to Uni. I sussed it out today and the valuable equipment I think it has includes:

bicyles, punching bag & mini trampoline
bench
squat rack
chin up bar - although it wobbles when you use it and I seem to go in a circle, will this matter?
leg press machine

I think I basically have access to most free weights equipment, they're a couple more modern machines there but seem to be broken which doesn't matter anyway I don't think.

My current training schedule is:

Mon - 1 hour of BJJ including half hour sparring, half hour technique work
Tues - off
Wed - 1 hour of BJJ including half hour sparring, half hour technique work
Thurs - 1.5 hours of boxing & kickboxing drills and some takedowns and sparring at the end for 10-15mins.
Fri - 1.5 hours including boxing & kicks, takedowns or ground techniques, sparring.
Sat - off
Sun - ~35mins of hard sparring.

I want a routine to add strength and power as well as mass! :D I have no spotter, but think I can manage without one. I really have no idea about a routine except that I should include bench press, squats, deadlifts and military presses. Can you guys help me out with a routine please? :)

[YODA]

I'm on the case - busy busy loking after my poorly daughter but I'll put together a routine for you. How does Tuesday & Friday sound?

[Bon]

That'd be excellent thanks, YODA! :) Tues & Fri or Tues and Sat ? I have a pretty intense session on Friday, so doubt I can really do a weight routine as well.

[YODA]

How much weight training have you done up to now Bon?

[Bon]

haha, not much...

been to the gym a few times about 2 years ago now I'd say. Did flat bench press, incline bench press, decline bench press, squats, leg press machine, leg curls, leg extenions, lat pull downs..

[YODA]

Ok try these full body workouts - Tuesday & Saturday.... Do this for 3 months and start EASY for the first few weeke. It'll take a few workouts to get an idea of how much weight to use. Add a little weight to each set e.g. For squats maybe 50k / 55k / 60k. Write it all down. Take longer to lower (easy bit) a weight than to lift it (hard bit) & use good form .

Tuesday:

10min Aerobic warmup (bike, treadmill etc)
5min joint rotations / light stretch

Squats: 3 x 15
Bent leg deadlift 3 x 10
Flat bench press: 3 x 10
Chins (shoulder width - palms facing you) 3 x max (let me know what max is)
Shoulder Press: 3 x 10

Saturday:

Same warmup

Squats: 3 x 15
Dips: 3 x max (how many?)
Seated cable row: 3 x 10
Chins: 3 x max (Palms away from you)
Push-press: 3 x 10

Also consider a bodyweight routine like Scrapper's Workout #1 on say Thursday...

[tave]

yoda i got a question about scrapper's workout , should it be treated as a weight routine and have a 2 days rest in between workouts?

[YODA]

Originally posted by tave
yoda i got a question about scrapper's workout , should it be treated as a weight routine and have a 2 days rest in between workouts?

I think so - yes. If you can do it every day you need the next workout!

[tave]

i been doing pushups with my feet on a chair, do you think i should do this or increase the number on the pyramid

[YODA]

All elevating your feet does is throw more of the movement onto the anterior deltoids. Id go up to 15 on the pyramid - after that it gets a bit silly.

What I've done is stay with 12 but really watch my form & tempo.

[little lion]

When you say 2 days rest in between do you mean 48 hours i.e/train mon then train again on wed? or take 2 whole days off between workouts i.e/ train mon take tue and wed off then train on thu?
please excuse me for my ignorence

[YODA]

I mean train Monday then Thursday.

[little lion]

cheers, thanx yoda :-)

[Bon]

thanks, YODA! Much appreciated :)

I don't think I have access to the machine for seated cable rows...I'll give you some numbers tommorrow though.

Scrapper's workout seems like a good idea, 'cause my endurance always seems to go first.

[YODA]

If you can't do the cable row let me know and I'm give you an alternative.

[Bon]

I don't think there's a machine there from memory..

[YODA]

Look at the lat pulldown machine and see if there's a low pully too - sometimes you just have to change the bar to the lower level.

[tave]

well i know you emphasize the "less is more philosophy", but i like to get at least 3 days of exersice per week. I learned that's what my body needs (i'm 17). If i take two days off i would only work two days a week after the first week. However , if you suggest that i take two days off i will.

[r4bid]

If you don't wait two days you wont grow much muscle mass, its really that simple.

If you feel you need to work out three times a week why not do some hard cardio or some meditation type stuff during that extra day. Good for you and wont screw up your muscle growth if done with a little thought.

[tave]

i know but the thing is that on my rest days i really don't feel like doing anything else.

[r4bid]

Well you can wait for Yoda to once again affirm this but yes, even when you are not feeling it your muscles are healing. You may not be using enough weight or reps.

[YODA]

LOL! Yep - Yoda's here to affirm it --- AGAIN LOL!

Less is more - Brief HARD training - lots of rest - proper diet = bigger faster stronger :D

[Bon]

I'm back from the gym, I'm pretty weak :p

Dips:
1. 7
2. 4
3. 6
4. 2
5. 1
6. 1

Chins:
1. 3
2. 6
3. 5

With the cable row, it wasn't really a cable row... There was a thing I placed my feet on and a seat that didn't move. I just pulled it back fast and let it go back slowly, then pulled it back fast, etc. keeping my back straight and in the same spot.

I didn't complete the push presses, felt too weak and buggered. But, next time I will!

[r4bid]

you did 6 sets of dips? That is probably a bit much...

Bring along some water and drink it between sets that should help you to keep going so next time you can finish everything.

[Bon]

You're probably right, I was pretty screwed after them and I'm still feeling my arms :D

[YODA]

Hmmmmm.... your arms are sore after dips? Your chest should be sore! Ake sure you lean forward when you do the dips!

[Bon]

My arms and my chest is very sore :D

[Kwan Jang]

-Another routine you may want to consider is to do one basic exercise per muscle group, using three sets on a half pyramid. There are three components to a muscle cell that respond to stimuli/overload. I can get more technical if requested, but to keep it simple: start w/ a weight that you can do roughly 20 reps towards failure(if you can get more reps in good form, do them, and next time raise the weight), 2nd set add weight so that you hit failure at the 12-15 rep range. Last set, add weight to where you will hit failure at 6 reps. This way you have maximum stimulation and growth. A sample workout could be in order- squats-3x 20, 12, 6. (One set at each rep range); stiff-leg deadlits-3x 12-15; Wide grip chins-3x-to failure; barbell rows-3x 20, 12, 6; inc.db press-2-3x12-15; bench press-3x 20,12,6; standing military press 3x 20,12,6; upright rows-2-3x 12-15; bar dips 3x to failure; seated db curls(supinated) 3x 20,12,6; seated calf raise-4x 25-40; standing calf raise4x 25-40; crunches 2x-to failure; rev. crunches 2x- to failure. In this routine, many exercises are not on this pyramid due to risk to the joints, but these muscles have been worked in a complimentary exercise. (ex. in stiff-leg deadlifts, your bicep femoris and erectors have a lot of work from the squats too). If you do this at a good pace, it takes 60-75 min. and can be done 2-3x/wk. giving you a well balanced, yet thorough workout that should be w/in your recouperation capacity as long as your nutrition and rest is good. Good luck.

[Bon]

Cool, nice technique! :) Definitely one I will consider if I have trouble making gains. I think I should be able to make some gains pretty easily at first since I haven't done any serious weight training before.

Another one I've been told of (a Poliquin principal) - 'train 12-15 reps for 2 weeks (endurance) then 4-6 reps for 2 weeks (strength) using the maximum weights you can. The 4-6 tricks your brain into thinking that you can do the heavier weights. When you get back into the 15 rep cycle - your brain forgets that you couldnt lift as heavy and you will probably do close to 10 reps for what you were doing the 4-6 for for the previous weeks.'

Definitely something worth trying when you're struggling to make gains I reckon.

[YODA]

People are always looking for the new routine that will give them MORE. The truth is that 99% of your gains will occur if you just get your ass in the gym and train HARD using basic movements.

[Bon]

I remember you saying that before YODA which is why I'm not about to change the routine unless I really struggle to make gains which I don't think will happen at this point of time.

My soreness should be enough of an indication that the workout was effective :p