Those who weight train. What is your regiment?

[BlueDragon1981]

Weights can be very dangerous. If done right they can be very helpful. (they always do a little damage to tendons with each lift, but can be minimized with proper technique.) I see a lot of wrong techinque when lifting. That is not what I really am concetrating on here I really just want to know your regiment, and weather or not you do a lot of weight or less weight and more reps.

[Jack]

I concentrate more of Calisthenics and Pylometrics now, but when I did weight train at first I did a full body workout on Mondays, Wednesdays, and Fridays. This workout would consist of the important compound movements, such as bench press, military press, squat, and deadlift. After a few months of this I switched to swapping between upper and lower body workouts, which allowed more volume in each workout for each bodypart, and more rest in between. On week 1, it would be as following:

 

Monday Upper Body

 

Wednesday Lower Body

 

Friday Upper Body

 

then on week 2:

 

Monday Lower Body

 

Wednesday Upper Body

 

Friday Lower Body

 

after my body had adapted to that I started to use a split, which went as following:

 

Monday Chest, Triceps

 

Wednesday Back, Biceps

 

Friday Legs, Shoulders

 

I hope this is of some use. If you would like to do some research into weightlifting and routines, here are some webpages you can check out:

 

http://www.cyberpump.com

 

http://www.bodybuilding.com

 

http://www.geocities.com/Colosseum/Field/4992/weights.html

 

Of course these webpages are more geered to bodybuilding, but by lowering the number of reps to 4-6, and sets to 4-5, you will create more of a strength routine, and if you use reps of 15+, more of an endurance routine.

 

I hope this helped, any questions feel free to ask.

 

 

[jakmak52]

My preference is very light weights with high repetitions, abs every day, upper and lower alternating days with days in between for tissue recovery...

 

Peace

 

http://community.webshots.com/user/jakmak521

[Eye of the Tiger]

I dont use weights anymore. For about 2 years I have been using weights to build muscular bulk. Then about a month ago when I got back into the martial arts I talked to a friend of my dads. Anyway he convinced me to stop bulking up and now the only weights I use is 1.1 kg weights for wrists and ankles. I build up strengh through muscular endurance and power without useing weights and I have never felt this great and strong.

 

Pilates for endurance, Plyometrics builds power and strengh without your muscles buliking up toi much. For Martial arts you should concentrate on the following:

 

Muscular strengh= Plyometrics

 

Muscular endurance=Pilates

 

Explosive Muscles(speed)=Plyometrics

 

Resperiotary endurance=any of these running, swimming, cycling

 

Flexibility=pilates, stretching

 

 

[CTpizzaboy]

Run on Monday

 

Weight train Tuesday

 

Run on Wednesday

 

Weight train Thursday

 

Run on Friday

 

Bag work Saturday

 

Rest Sunday

 

I do light wieghts/high reps on leg curls. Works out my knees, without much pressure. I've got bad knees. Same ratio with forearm, calves, triceps, back. But with chest, biceps, hamstrings, quads, I put on as much wieght as possible with only 10 reps.

 

 

[Singularity]

Well, I usually have a three-day split.

 

1st: chest, abs, lower back, upper back

 

2nd: tris, bis, forearms, shoulders

 

3rd: legs

 

4th: rest (usually, but sometimes I do some heavy bag work)

 

5th: bag work, martial arts training

 

6th: light bag work

 

7th: rest

 

I put on about as much wieght so as to make me fail after 8 reps. Also normally I only do one set. About three seconds up, pause, three seconds down. So far this has helped me to strengthen without really gaining size. It has helped with my power training too.

 

Dave

[AnonymousOne]

I always do weights in this order:

 

Chest

 

Shoulders

 

Arms

 

Back

 

Legs

 

Stomach

 

I mix weights also with plyometric exercises, which are a critical part of developing explosive power and anaerobic endurance that Karate so demands.

 

 

 

_________________

 

Roku-Dan - Soft teachers make soft students

 

 

 

[ This Message was edited by: AnonymousOne on 2002-07-10 00:56 ]

[Bitseach]

The 52nd Lowland Division. LOL.

 

 

[nonpuritan]

Now thats its summer I go to the gym just about everyday with my 2 good friends. Im only 14 but I use my brother as my wieght trainer heh.

 

I usually do 3 reps of like 20/15/12 for just about everything. My daily work out usually consists of:

 

warmups (sit ups and dumbells)

 

then I go to usually work the shoulders, triceps and biceps. Then I go do calfs and and theighs. Then I end it with the bench.

 

By the way I bench about 130 and legpress about 350.

 

 

[Jack]

nonpuritan, you need some backwork in there too. Try deadlifts, pullups, and barbell rows.