Looking for Help - routine planning.

[Martial4rtist]

I'm new to this forum and generally for martial arts, I wanna plan a routine to myself since I also train 3 times a week in the gym for bulking and muscle gain.

Right now I have a typical routine goes like that:

Monday: Chest+Tris', Tuesday: Boxing/Muay thai, Wednesday: Back+Bis', Thursday: Boxing/Muay thai, Friday: Legs+Shoulders

Is that a good routine to keep work at?

I also have a 6ft-100lbs Heavy Leather Bag, Boxing gloves and punching mitts at my home and Im thinking how can I add more 1-2 trainings at home for boxing to improve my endurance and strength? It would be okay for a guy like me who's 130lbs - 5'8 ?

Thanks!

[Custom Volusia]

I have the exact same training split in regards to gym time!! Yes, this is a good split for gaining strength/mass. BUT it all depends on WHAT you are doing while you are there. Would you mind posting your actually daily routine? Maybe also your diet/supplement (if any) plan?

[Martial4rtist]

Yeah sure, routine goes like that:

Chest+Tri's:
Flat bench 4X8
Incline Bench 4X8
Incline DB flys 3X10-12
Cable crossover 3X8
Close grip bench 3X8
Skull Crusher 4X8
Pushdowns 2X10-12

Back+Bi's:
Chin-ups 4X6-8
Lever T-Bar(Incline row) 4X8
Dumbbell Bent-over Row 4X8
Cable Front/Back Pulldowns 3X8
Barbell Curl 4X8
Dumbbell Curl 3X8
Cable extension 2X8-10

Legs+Shoulders:
Squat 4X8 < very weak with squats, can't do full squat dunno why...
Leg press 4X8
Lever Leg Extension 4X8
Smith Barbell Standing Leg Calf Raise 3X12-15
Dumbbell Shoulder Press 4X8
Dumbbell Lateral Raise 3X8
Barbell Upright Row 4X8

Thats my routine, and my diet goes like that:

breakfast: peanut butter sandwich + protein shake
lunch: 8oz chicken breast + 1.5-2 cups white rice + some veggies(usually lettuce+cucumber)
dinner: 3 slices whole wheat bread + tuna/cottage cheese + lettuce,tomato etc..
pre-bed: 1-2 yogurt + handful of walnuts/almonds.

if its a GYM day (muscle training) the lunch is pre-workout and post workout I drink protein shake + 2 bananas then dinner 1-2 hours later and then pre-bed.

Thanks!

[Custom Volusia]

Well, in general looks like you have a pretty decent routine/split. Just some thoughts/questions for you though.

For your chest: Can you switch from a flat/incline bench to a DB flat and DB incline bench? I noticed much better gains when I switched to all DB's with only the occasional actual benches mixed in. Where is your lower chest exercise? Or do you do the cable cross with the appropriate grip for lower?

For your triceps: do you change your grip to hit the three different heads? All three of those exercises can hit the different heads with the proper grip placement.

For back: no questions regarding your actual exercises

For biceps: same as triceps. Do you switch up your grip to hit the two different heads? Also, you have a lack of forearm exercises in there. You should add an exercise or two for that.

For legs: keep working on the full squats. Do you know the exact proper form already? You know that you are SUPPOSED to let your knee go OVER your toes when doing a full squat?

For shoulders: recommend more target work, that's all.

For all your sets/reps: don't be married to your sets splits. Go super heavy where you only can do four sets occasionally. Then, every now and then go for 15-20 reps. Also, for your goals you should be averaging between 6-8 reps per set instead of in the 10-12 range.

Diet: looks good. Except you really aren't eating ENOUGH to gain mass. You should add a snack between each meal. Also, you really need more protein intake from meat. Steaks and more chicken are your friends.

More on this tomorrow, I have to get to bed...gotta get up at 4am for work :(

[Custom Volusia]

Ok at work now. What is your protein intake like? Not just your supps but also through your food. Do you do any other supps?

Have you ever heard of Casein Protein and its benefits?

[Martial4rtist]

Well, in general looks like you have a pretty decent routine/split. Just some thoughts/questions for you though.

For your chest: Can you switch from a flat/incline bench to a DB flat and DB incline bench? I noticed much better gains when I switched to all DB's with only the occasional actual benches mixed in. Where is your lower chest exercise? Or do you do the cable cross with the appropriate grip for lower?
Answer: Actually I think that DB works better for me too! im doing BB cause of my partner, I'll switch it!, and for lower chest yeah its the cross-over

For your triceps: do you change your grip to hit the three different heads? All three of those exercises can hit the different heads with the proper grip placement.
Answer: Usually a close grip the same for the whole sets of this exercise

For back: no questions regarding your actual exercises

For biceps: same as triceps. Do you switch up your grip to hit the two different heads? Also, you have a lack of forearm exercises in there. You should add an exercise or two for that.
When Im doing barbell curl 4X, 2 sets close grip, 2 sets wider grip. forearm-no idea, never tried.

For legs: keep working on the full squats. Do you know the exact proper form already? You know that you are SUPPOSED to let your knee go OVER your toes when doing a full squat?
Yes I know, the problem is that I can't go very low, I don't know how to explain it.

For shoulders: recommend more target work, that's all.

For all your sets/reps: don't be married to your sets splits. Go super heavy where you only can do four sets occasionally. Then, every now and then go for 15-20 reps. Also, for your goals you should be averaging between 6-8 reps per set instead of in the 10-12 range.
Should stick with 6-8 reps for every exercise?

Diet: looks good. Except you really aren't eating ENOUGH to gain mass. You should add a snack between each meal. Also, you really need more protein intake from meat. Steaks and more chicken are your friends.

More on this tomorrow, I have to get to bed...gotta get up at 4am for work :(
:P




Ok at work now. What is your protein intake like? Not just your supps but also through your food. Do you do any other supps?
My TOTAL protein intake for this meal plan is about: 140g. I use only Optimum protein powder, 0.5 scoop for normal day in breakfast, 1.5 scoop in workout day (half breakfast, 1whole post workout)

Have you ever heard of Casein Protein and its benefits?
Yes I heard about it, but those supps in my place cost pretty much, I can't afford the optimum+casein...



Thanks alot !