Want a weights routine

[Jack]

Hey guys,

I'm hoping to pick up some weight training soon. I'm hoping to put on perhaps 5-10kg of mostly lean mass before changing my focus from hypertrophy to strength. My conditions are that I weight train no more than twice per week, and that I avoid going to failure as I love my central nervous system a little too much. I'll likely be practicing Muay Thai twice a week and doing something a little less stressful like Yoga twice a week too.

Day 1 - Weights
Day 2 - Yoga
Day 3 - Muay Thai
Day 4 - Weights
Day 5 - Yoga
Day 6 - Muay Thai
Day 7 - Rest

Something like that. For the weights sessions I want to focus on the useful compound lifts (Squats, Deadlifts, Pullups, Dips, Bench & Mil. presses) but I am unsure of sets, reps, and effort in order to meet my criteria of hypertrophy whilst avoiding the punishment to my CNS.

Comments welcome

Jack

[pablo147]

for hypertrophy you will most likely need to lift more than twice a week.

[Crimson_Stone]

Yoga can be done everyday.

A Two-Day-Per-Week Hypertrophy Adventure! (http://www.t-nation.com/readTopic.do?id=1165710)

Any reason for limiting your skills training (MT) to 2x per week?

[TheMachine]

read-the-stickies

[Jack]

Will do, TheMachine

Thanks for the link, Crimson. Reason for limiting training to 2x a week is that I have a very busy lifestyle, other interests etc. all of which require time, which is a limited asset at the moment.

Be well