Is my routine any good

Discussion in 'Health and Fitness' started by ade1971, Dec 25, 2011.

  1. ade1971

    ade1971 Valued Member

    hi i am 40 year old I have just started martial arts. I have been doing this workout for over a year. My routine is

    3 sets of 15 reps
    squats
    push up
    dumbbell curls
    triceps dip
    triceps kickback i do this 3 times a week
    My aim is to get stronger maybe a bit bigger I eat healthly .I dont seem to be making much progress i also bike 3 times a week any advice where iam going wrong
     
  2. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    I would suggest that if you have been doing that workout for a year then your body has got used to the intensity.

    Are you working out at home, or in the gym?

    There are a few things I would change. Drop the reps to around 3 x 8, but go heavier. This added intensity will give your muscles quite a shock, as soon as you get strong enough to up the reps, up the weight instead.

    Change the push ups for the bench press, an old school exercise, but still a winner.

    Add something for the deltoids, a basic shoulder or military press is enough to begin with.

    Dont ignore the back. Bent over rows is a good starting point. if you only have access to dumbells do one arm dumbell rows instead.

    Don't ignore the core and lower back. This does get worked when you do squats, but some core and lower back isolation is a good idea.

    Finally as you say you eat well we need to look at sleep.

    http://www.martialartsplanet.com/forums/showthread.php?t=93727

    Make sure you are hydrated throughout the day too.

    Stick to a workout for a minimum of 6 weeks, but no more than 3 months. This will give you enough time to evaluate if the programme works. After a few months you can change some exercises to keep things fresh.

    Edit. One thing to add is rest days. Make sure you programme in at least one rest day per week.
     
  3. ade1971

    ade1971 Valued Member

    Thanks I workout at home but i have only dumbbells .training and studying take most of time so any advice on workouts at home
     
  4. Simon

    Simon Administrator Admin Supporter MAP 2017 Koyo Award

    Keeping the intensity up at home is difficult. If upping the weight is a problem, then up the intensity. I still think you need less reps though. this will put more strain on the muscles and help promote gain.

    Add dumbell shoulder presses.

    [ame="http://www.youtube.com/watch?v=qEwKCR5JCog"]How To: Dumbbell Shoulder Press - YouTube[/ame]

    Add dumbell bent over rows.

    [ame="http://www.youtube.com/watch?v=pYcpY20QaE8"]How To: Dumbbell Bent-Over Row - YouTube[/ame]

    Add variations to your squats to keep things fresh.

    [ame="http://www.youtube.com/watch?v=jbA8akeUmpo"]Sumo Squat - YouTube[/ame]

    Do the dumbell bench press, add press ups after if you want that added extra pump.

    [ame="http://www.youtube.com/watch?v=622ku8i0M14"]My Tricks: Dumbbell Bench Press - YouTube[/ame]

    If you are already doing martial arts and studying I definately recomend upping the intensity. Get in the home gym, work hard and get out.
    You can't afford to be in the gym for 90 minutes. The drain on the body, especially at 40 and already working hard is too much.

    Get in, work and get out again.

    Eat as soon as you can after the workout, even before you shower you should be getting fuel into the body. Your body will be screaming for fuel and nutrients and by eating as soon as you can you will be feeding that fire, nutrients will be absorbed better and you should get better results.

    Less is sometimes more. Less in this case is intensity.
     
  5. Frodocious

    Frodocious She who MUST be obeyed! Moderator Supporter

    If you have limited access to equipment, then you should think about adding some more difficult bodyweight exercises into your routine. Things like glute ham raises, handstand pushups, pushups with your feet raised, pistols, inverted rows, 1 arm pushups, frogstands, planks etc. Like Simon says you also want to balance out any upper body pressing work (pushups etc) with a decent amount of pulling work (rows).

    Your probably not making progress because you're doing too many reps with not enough weight (or not choosing bodyweight exercises of sufficient difficulty).

    How much weight do you have for your dumbbells?
     
  6. YouKnowWho

    YouKnowWho Valued Member

    If you are interesting in MA, you should also include some of the "special" training (such as work on heavy bag) into your daily program. Only doing "general" training (such as bench press) may not lead to your MA goal quick enough. After all you want to meet you fists with your opponent's head.
     
    Last edited: Dec 25, 2011

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