JKTT Posted May 18, 2003 Posted May 18, 2003 I have been on my old training routine for about 5 months now and have noticed almost no gains. I believe this was due to overtraining but i'm not sure. Nonetheless, I wish to start over but I need advice on scheduling my weight training. The past 5 months I was doing 6 days on 1 off alternating between upper body (Dynamic strength, Pushups Chair Dips etc.) and lower body (Lunges wide stance squats, and repetition kicking etc.) I want to incorporate weight training into my new routine but I have no idea how much is "too much" or how much will be effective. I want lifting days to be 50% weight training and 50% Dynamic strength training. Could anyone offer their on/off day schedules and how long their lifting sessions last so that I may get an idea of how I want to do this? Thanks!
hobz Posted May 18, 2003 Posted May 18, 2003 6 days on 1 off ? You a professional body builder now? I couldn't offer you advice for dynamic training, but for weight training i sure can! What I'd suggest doing is, doing your lifting sets, with stretching in between, this promotes further muscle growth, and helps keep you flexible anyways. Anyways my workout is as follows: Monday - Biceps and Back Preacher Curls - 3 sets of 6-10 reps Dumb Bell Curls - 3 sets of 6-10 reps Wide Grip Lat Pulldowns - 4 sets of 8-12 reps Upright rows - 4 sets of 8-12 reps Kneeling Rows - 3 sets of 8-12 reps (You can also do Wide Grip Chinups instead of Pulldowns, and Close Grip Pull-ups instead of dumb bell curls) When training your back remember, it's a big muscle, so intensity IS required, do 10-16 sets for your back I'd suggest, and I found that 6 for my arms was fine. Stretching : Hanging from a bar will stretch your back, as for biceps, just flex inbetween sets Tuesday - Shoulders Front Dumbell Raises - 3 sets of 8-12 reps Side Dumbell Raises - 3 sets of 8-12 reps Military Press - 3 sets of 8-12 reps (I've included trap exercises in with your back, because they are part of the back) To stretch, do shoulder rotations. Remember your deltoids have 3 heads, Front, Side and back, so make sure to hit all 3. Thursday - Legs Full Squats - 4 sets of 8-12 reps Leg Extensions - 4 sets of 8-12 reps Hamstring Curls - 3 sets of 8-12 reps Leg Press - 3 sets of 8-12 reps Calf Exercises - This may seem crazy, but I did calf exercises in between ever set, and at the start and end of my workout, the reason for this is, your calfs are used to being worked hard, so they need a better shock to improve. To stretch do hurdlers stretches, put your feet against a wall while standing for calfs, and lift your leg up and stand on one leg for quads. Friday - Chest and Triceps Bench Press(no shit eh?) - 4 sets of 8-12 reps Laying Dumbell Flies - 4 sets of 8-12 reps French Presses - 4 sets of 8-12 reps Tricep Push downs - 4 sets of 8-12 reps I'd super set french presses followed by close grip benchpress(using an ez curl bar, you feel the burn believe me) Basis - Monday biceps, hoping they are well healed by Friday, and the deltoids also, nice and spread out with an 2 on 1 off, 2 on 2 off. I liked it at least Rule #1: Play the game to the limit. Damn the consequences.
hobz Posted May 18, 2003 Posted May 18, 2003 Oops double clicked Rule #1: Play the game to the limit. Damn the consequences.
Tombstone Posted May 18, 2003 Posted May 18, 2003 6 days on and 1 day off is overkill. I stick to 3-4 times a week. About gains. You wasn't specific but I'm guessing that you're talking about mass gain. Eat, Eat and Eat some more. And go easy on the cardio.
JKTT Posted May 19, 2003 Author Posted May 19, 2003 My mistake, I should have been more clear. For the gains, I meant strength gains and increased repetitions for exercises like pushups Thank you for all the help with the scheduling advice Hobz. You also cleared up some of my confusion on isolating different muscles on certain days. However, I also have another question for you all. What training/conditioning do all of you do on the days that you don't lift? Would you recommend putting exercises like weighted punching or slow kicking in with your lifting routine, or would you perform those on the other days when you train yourself in techniques? (Sorry for all the questions. I just don't want to disrupt my muscle healing process and possibly overtrain again.)
Tombstone Posted May 19, 2003 Posted May 19, 2003 On the days that I don't lift weights I don't lift weights Working out can be as simple or as complicated as you want it to be. Like I posted earlier, I workout 3-4 days a week (only 4 if I get bored on the weekends). On the days that I don't work out, I don't do anything. Just remember that your muscles healing properly plays a key factor in muscle growth. Their are always exceptions to the rules because I know people that work out almost every day with no problems. But thats not the case for most people.
JKTT Posted May 19, 2003 Author Posted May 19, 2003 So then how often do you train in your martial art(s)?
Tombstone Posted May 19, 2003 Posted May 19, 2003 I don't. Thats why I only tried to answer about weight lifting.
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