My Gym Routine

[Dave K]

Day 1 - Tricep and chest

10 min Tredmill - 2km

Tricep
Ex1 - 20 x 4 - 17.5kg/15kg/kg12.5/10kg
Ex2 - 20 x 4 - 15kg
Ex3 - 20 x 4 - 17.5kg/15kg/kg12.5/10kg

Chest
Ex1 - 20 x 4 - 17.5kg/15kg/kg12.5/10kg
Ex2 - 20 x 4 - 15kg
Ex3 - 20 x 4 - 17.5kg/15kg/kg12.5/10kg

Day 2 - Biceps and Back

10 min tredmil - 2km

Bicep
Ex1 - 20 x 4 - 10kg
Ex2 - 20 x 4 - 15kg/12.5kg/10kg/7.5kg
Ex3 - 20 x 4 - 10kg
Ex4 - 20 x 4 - 7.5kg

Back
Ex 1 - 12/10/8/6 - 15kg/17.5kg/20kg/25kg
Ex 2 - 20 x 4 - 25kg/22.5kg/20kg/17.5kg
Ex 3 - 20 x 4 - 30kg/27.5kg/25kg/22.5kg

Day 3 - Cardio and Shouders

30mins tredmill - usually 5.6km
cross trainer 15 mins

Shoulders
Ex 1 - 20 x 4 - 7.5kgx2/5kgx2
Ex 2 - 20 x 4 - 7.5kgx2/5kgx2
Ex 3 - 15 x 3 - 12.5kgx3
Ex 4 - 10 x 2 - 25kg/20kg/15kg


Thats it.

Currently found a boxing, kick boxing and a muay thai sessions, that will 3 extra days training.

I would appriciate if someone coud give me advice on a stretching routine (i have seen the sticky thread) would like it based around high kicks please :rolleyes: Thanks in advance.

Im currently 77kg and 6ft2.

[Frodocious]

Superfoot is the guy to see about stretching routines, but until he comes along you could try googling Thomas Kurz and also looking in the flexibility section of MAP.

What are your goals with your weights and cardio routine, what exercises are you currently using and when you say '20 x 4', do you mean 20 sets of 4 reps? From the information you've posted, your routine doesn't appear to be particularly comprehensive, but we need to know your goals before we can comment further.

[Dave K]

Its usually free weights, but the exercise change.

Taking biceps as an example. One day I may do Hammer curls (ex1), concentration curls seated with free weights (ex2) and machine asssted bicep curls (ex3).
next time I train biceps I alter it for example, Seated hammer curls (ex1), Standing Bicep curls (ex2) and machine assisted concentration curls (ex3).
Personal trainer and a mate (who trained as a PT and used to box) helped with most of the programme. So far results have been evident.

20 x 4
20 reps, 4 sets.

I dont have any particular goals. Just looking at improving muscul endurance and strength.

Once ive looked at Boxing and building a solid base, i will shift concentration to Kick boxing, then muay thai.

[Frodocious]

I'm going to assume that you want to get fit for martial arts, in which case you need to alter your routine a fair bit. You seem to be dedicating an awful lot of time to arm work (biceps and triceps) and none to leg strength. I would stop all those bicep and tricep variations and re-think your routine to tailor it to your goals.

If you want some more specific advice, you need to let us know your exact routine.

If you're looking to build muscle strength, then you're doing way too many reps. For strength you need to be thinking of a 5x5 type routine, if possible using free weight compound exercises such as squats, deadlifts, benching, overhead presses, power cleans (or rows), pullups and dips.

I would advise buying 'Starting Strength' by Mark Rippetoe

http://www.aasgaardco.com/store/store.php?action=show_detail&crn=199&rn=312

For cardio work you should think about mixing it up a little to include some interval training and general conditioning work (which will help with endurance). Have a read of Ross Enamait's site to give yourself some ideas (and, ideally, buy at least one of his books).

http://www.rosstraining.com/

[Dave K]

My only worry with that sort of strength training is size. I dont want to get much bigger or heavier.

[Frodocious]

If you want to gain strength, you need to lift heavy weights. You won't build huge muscles and gain vast amounts of weight quickly if you're careful with your diet. Your current routine isn't going to achieve any appreciable gains in strength and there are better ways to work muscular endurance and your routine is far too focused on smaller muscles such as biceps and triceps. These muscles would be more than adequately targeted during a decent compound lifting session and if you wanted extra emphasis on them you could always add a few sets of curls at the end of a session.

Read through some of the threads in the weight training and newbie section of MAP for lots of good information.

I would start with this one:

http://www.martialartsplanet.com/forums/showthread.php?t=71400

and

http://www.martialartsplanet.com/forums/showthread.php?t=86202

If you don't have access to free weights then machines can do a good job as well, providing you use the right number of sets and reps.

[Van Zandt]

I would appriciate if someone coud give me advice on a stretching routine (i have seen the sticky thread) would like it based around high kicks please

You're doing a lot of upper body strength training, but you seem to be neglecting exercises for your legs. This is not only vital to preventing total body muscular imbalance, but to your flexibility goals. Doing squats, lunges, good mornings, deadlifts, and pulldowns through a full range of motion will enhance your stretching.

Do dynamic stretches twice a day - as soon as you wake up, and again later on as part of the warm up preceding your main workout.

Do isometric stretches 3-4 times a week, on the same days you do leg strength training. Do isometric stretches after your lifts. Do relaxed stretches once a day (at the very end of your main workout, and after isometrics).

Follow this plan and you should be doing full splits and high kicks "cold" within 3-6 months.

Write back if you need more info.