So how does this lift schedual sound?

[NightOwl]

Hey everyone! What's your opinion on this....

Since I can't do any MA training besides a little shadow boxing every now and then, I'm thinking of taking up weights. I actually did this for awhile last year (and got to the point where I could actually do pull ups for the first time in my life), but I've never mustered up the energy to head to the school gym yet this school year....

So here's my plan:

10 reps and 3 sets lateral pulls

10 reps and 3 sets of free weight benches

10 reps and 3 sets of curls

100 crunches

20 push-up (increasing # as time goes on)

30 squats

meanwhile I'd try to hit the gym 2-3 times a week, and increase weight every other week. I know that I am not doing much lower body work, but I'm purposefully trying to focus on gaining upper body strength.

[bushido_man96]

It looks good. I would still add in some lower body exercises, even if it is only one day a week.

I think this is a good start, but as your body gets used to the training, you may want to adapt the numbers of reps and sets you do to line them up with your goals. Reps in the range of 4-6, with higher weight, will build strength faster than what you have set up now. Also, middle ranges of weight with higher reps can build muscle endurance and tone. It really just depends on what you want to do.

[NightOwl]

It looks good. I would still add in some lower body exercises, even if it is only one day a week.

I think this is a good start, but as your body gets used to the training, you may want to adapt the numbers of reps and sets you do to line them up with your goals. Reps in the range of 4-6, with higher weight, will build strength faster than what you have set up now. Also, middle ranges of weight with higher reps can build muscle endurance and tone. It really just depends on what you want to do.

Really? Does that low of a # of reps work better than 8-10 if you do a higher weight? I want streangth of course, but a little bulk wouldn't hurt

[baronbvp]

I would still add in some lower body exercises, even if it is only one day a week.

Bushido Man's right.

I've been lifting weights for many years and I love it. Get a book called Body for Life by Bill Phillips. One of his methods, widely accepted by bodybuilders and strength coaches, is to pyramid your exercises. For instance, for bench you might do this (sample weights - I have no idea how much you can lift):

60 lbs x 12 reps

80x10

100x8

120x6

70x12

Start light until you figure out the proper weight for you. When in doubt, stay lighter and use good form. The key with this method is to do about 12 reps of a light weight to get your muscles warmed up with that motion. Then you increase the weight on each successive set and decrease the reps. The heavy, low-rep sets are where you build your mass and power. The last set of low weight, high reps gets the lactic acid out of your muscles and prepares you to move onto the next exercise.

Of course, make sure you do some sort of aerobic activity for 5-10 minutes before you start lifting - at least until you start to break a sweat. Jumping jacks or skipping rope are good ways if you have no other. Then stretch for another 5 minutes, and start lifting. Stay hydrated.

We have a training log thread here: http://www.karateforums.com/the-martial-artists-training-log-vt30246.html. We'd love to have you join it.

Part of being a martial artist is having a fit body. Combine weight training with some aerobics and you will enjoy it for years.

[bushido_man96]

Baron summed things up pretty well there, from what I know (limited as that may be ). But generally, higher weight/lower reps is more conducive to strenth and power building.

Start lifting, get a feel for the exercises you like, and then set some lifting goals and objectives. Then, take them to a personal trainer, and see if they can customize your routine to better help you meet your expectations.