Fitness help

[hurns92]

Hey guys I'm looking for workout that will benefit my karate and point fight but I still like to lift like a bodybuilder. Any way I can fuse the two so I don't feel bulky or slow?[/code]

[Kuma]

What's your current routine and goals?

[Evil Dave]

You are looking at two very different goals, but you can do some cross over. You can start by getting rid of the small isolation exercises, a bicep curl does nothing for you really, as whenever you do any shoulder, back or chest work you are working your biceps and triceps. Concentrate on the compound movements, body weight exercises and heavy lifts. Your squat and deadlift, and all there variations, do translate directly into your leg strength and power. You just need to complement them with some Olympic lifts and plyometric exercises. Do you do any rotational exercises, most body builders seem to skip this one.

Take a look at your daily, weekly and 8-12 week cycle and add in some plyo's regularly, and replace one of your workouts with a 'conditioning' circuit once a week. Also, take a look at more super-setting with different body parts not just squats then leg curl. Do squats then pushups as an example.

Good luck.

[hurns92]

So what i am doing right now is 4 days a week, day 1 upper body without weights and then day 2 heavy legs and then 2 more days of that. But what your saying is add bench press add rows and shoulder press. But for these exercises what should be my rep range, how many times a week should i do them and should it slow and controlled or fast?

[jaypo]

Crossfit.com

[Reaper6]

Crossfit.com

Huge CrossFit fan!

[Evil Dave]

So what i am doing right now is 4 days a week, day 1 upper body without weights and then day 2 heavy legs and then 2 more days of that. But what your saying is add bench press add rows and shoulder press. But for these exercises what should be my rep range, how many times a week should i do them and should it slow and controlled or fast?

Lets start from the bottom up. The only exercises that should be done fast are oly lifts, plyo's, and other ballistic work, everything else should be done slow and controlled. Depending on your recovery after your heavy days you maybe able to add one more workout in a week. Rep range should be for strength or endurance depending upon the workout and your cycle. You can add weighted exercises to your upper body routine, that's up to you and your goals, I would recommend it.

Yes, I am a Crossfit fan.

[shinka]

There's also the fitness program from UFC MMA George St-Pierre which I heard's good.

http://www.gsprushfit.com/

It's a mix of kick,punches,cardio,weights etc

[Evil Dave]

By the looks of it RushFit is a lot like px90 and many programs out there. They are all MetCon programs with little or no equipment. That is not to say they are bad, it's just what they are and hurns92 is looking for a bodybuilding program. I like to recommend that bodybuilders add these programs about three months out from competitions, as it helps burn off the last of the body fat and burns a large number of calories in a short time frame. Though they still need to work the heavy weights for real muscle definition.

[Kurt125]

Would you like to do some exercise along with your karate training for your good fitness and body development.

I think you should do some outdoor cardio and also some weight workout for the better fitness and muscular health.