Check it out, yo.

[Trick Nasty]

Non-pull up exercises are done 3x8. Pull ups are 3 normal grip, 3 close, and 3 wide. Now someone on another forum said that doing squats and deadlifts on the same day was a bad idea, but I've found no problems. Whataya say?

Sunday

Rest

Monday

Bench Press
Pull Ups
Dips
Military Press
Squat
Dead Lift

Tuesday

Rest

Wednesday

Bench Press
Pull Ups
Dips
Military Press
Squat
Dead Lift

Thursday

Rest

Friday

Bench Press
Pull Ups
Dips
Military Press
Squat
Dead Lift

Saturday

Rest

[neb]

Use your days of rest to work your endurance; go running at different tempos, skip, shadowbox, and other light - vigorous aerobic activities. This serves to of course burn fat and allow muscles to shine through, and also keep the bulk you build nice and loose.

Stamina is always key for a martial artist. One may have strength from weight training, but power is another matter. No point in having all that muscle if you haven't conditioned your body to use it efficiently for combat techniques.

Otherwise a pretty okay bodybuilding routine, good compound exercises. I'd reccomend putting sets down to 2 instead of 3/exercise and include more exercises. Such as upright rows, french presses and Bicep curls.

[Trick Nasty]

Actually on Tuesday and Thursday I run a mile with my friend. Hes trying to lose weight so I go for support and do cardio. I also plan on getting a heavy bag to work on.

I'll add more exercises like cruls and rows. What are french presses?

[ItalianStallion]

http://www.thefitmap.co.uk/tools/exercise/videos/french-press.htm

who would of though you can find this from google :)

Yes, do some cardio during your rest days, I suggest you do intervals if your not already doing them.

But for reps I'd suggest doing something like 5x5 or 6x4, imo theres no point doing those isolations such as curls and french presses unless your after some sort of bodybuilding program? Im guessing your main goal is strength since this is an MA forum...not a bodybuilding one.
If your a beginner then ignore what i said and stay with your rep scheme or do something even higher such as 3x12. You should only start low reps once your body has gotten used to the training.
Another thing...I suggest you stay away from upright rows, they can mess up your shoulders, although some people have no problem with them. And get rid of the wide grip pullups too, they stress the shoulders too much, just stick to the normal ones.

[iamraisen]

Now someone on another forum said that doing squats and deadlifts on the same day was a bad idea, but I've found no problems. Whataya say?



there is no way i could squat and deadlift on the same day if i want to do both to the best of my ability. personally id split them up something like this

week 1
day1 deadlift
day 2 squat
day 3 deadlift
week 2
day 1 squat
day 2 deadlift
day 3 squat

and repeat. just and idea btw. you may be able to handle the work load better than most.

[Jamo2]

Yeah was gonna ask why are the three days the same. My routine looks very similar but on all three days i have different exercises. Bench on one day, Dips on the other, lat pulldowns/pullups etc. Get my drift.

[Trick Nasty]

This is supposed to be a strength workout, not bodybuilding.

I haven't found any bad side effects from doing those exercises on the same day...
Perhaps I'm not using heavy enough weights?

[iamraisen]

This is supposed to be a strength workout, not bodybuilding.

I haven't found any bad side effects from doing those exercises on the same day...
Perhaps I'm not using heavy enough weights?

i dont think you should be able to do them both if you are lifting heavy enough. or, at least, i dont think you would be able to lift at your optimum levels for the 2nd lift.

[Trick Nasty]

Okay. I'll go with your two week rotation plan then.

Should I be splitting up any other exercises too?

[Jamo2]

I didnt say it was a bodybuilding routine.

Heres an example

Day 1:
Bench press
Pull ups
Standing military press
Squats
Hammer Curls
Seated Calf raise

Day 2:
Incline press
Upright rows
Deadlifts
Seated military press
Tricep pushdowns
Leg curls

Day 3:
Parrallel bar dips
Lat pulldown
Pull ups
Squat
Deadlift
Side dumbbell raises.


Still working ALL the major muscle groups, still sticking to compound exercises but your not doing bench press 3 days a week for example.

[Trick Nasty]

Yes, I know. I was talking to Rocky. I should have quoted, I was a few posts down.

Is there a difference between seated and standing military press?

*goes to Google some of those exercises*

[Jamo2]

Actually good question.

I think the standing is more of a full body, and works your lower back a bit more *thinks back* i mean a lot more.

[ItalianStallion]

Actually good question.

I think the standing is more of a full body, and works your lower back a bit more *thinks back* i mean a lot more.

Yeh, standing incorporates more core/stabiliser muscles etc

[harhar]

As the amount of weight used in the standing military press becomes larger in proportion to your bodyweight, your abdominal strength becomes a larger factor.

Also, just because you have a bunch of compound exercises mashed together in one workout doesnt make it any good. You have to plan according to your abilities.

You have to think about muscle recovery which becomes very improtant as you go heavier on those exercises (if you disregard this fact, you will burn out faster than a match).

[TheMachine]

I'd personally separate squats and deadlifts, otherwise, its ok