New training program advice???

[sdog1313]

I was told that i should focus on the main lifts and do them 3 times a week to improve my strength.
This is what im going to do and would like some advice.

Mon - chest press - 3 x 5
pull ups - 3 x 5
squat - 3 x 5
deadlift - 3 x 5

tue- cardio (mma training)

wed - shoulder press 3 x 5
pull ups 3 x 5
squat 3 x 5
deadlift 3 x 5

thur - cardio (mma training)

fri - pull ups 3 x 5
bent over row 3 x 5
squat 3 x 5
deadlift 3 x 5

does this look like a good program. I plan on changing the reps to 10 and back to 5 evry 4 weeks.

My plan is to get down to 10% bf from 16% bf in 24 weeks. Is this an acheivable target??
I am currently 203lbs 6foot1 26 years old and have been training for a few years>

[TOkidd]

Personally, I don't dig this program because it doesn't have enough exercises, and has you working the same muscle groups three times per week. I'm of the school of thought that training one muscle group once per week (but thoroughly) is the best way to go. I've arrived at this belief through experience. As a result, If your goal is to simply gain strength and muscle mass, this is what I think:

I agree that it's important to concentrate on basic, compound movements, using free weights (I try to use dumbbells as much as possible, because they allow for a greater range of motion, demand that you concentrate heavily on form, and are easier on your joints with some exercise by not locking your body into an unnatural position). I personally like to mix mid-rep sets with low-rep sets in the same workout to develop both strength, size, and some definition. Form is more important than weight, so don't feel the need to work out with a weight you cannot lift properly just to feel good about yourself - the heavy weight will come in time, but proper form and a full range of motion will develop your muscles much better so don't be afraid to be lifting light at first.

That said, here is a possible lifting program for you. You will have to decide where to add cardio and your MMA training.

Day I (chest): flat dumbbell press 8/6/6/8; incline dumbbell press 8/6/6/8; flat bench chest fly (can be alternated weekly with incline flys, and also cable flys) 10/8/8/8

Day II (back): wide-grip chins (alternated weekly with narrow-grip chins) 5 sets to failure each time. As chins get easier, use a weight belt to add extra poundage; dead lifts 10/8/8/8/8; bent-over barbell rows 8/8/6/6; one-armed dumbbell rows 8/8/6/6

Day III (rest)

Day IV (legs): squats 10/8/8/6/6; lunges 10/10/8/8/8; standing calf raises 10/8/8/6; seated calf raises 10/8/8/6; As you progress in your training, quad raises and leg bicep curls can be added to your leg workout.

Day V (shoulders): Arnold press 10/8/8/6/6/; upright rows 10/10/8/8/8; lateral dumbbell raises 12/10/10/10/10 (last two sets should be finished with 30-second burns); shrugs 20/20/12/12/12

Day VI (arms): EZ-bar curls 10/8/8/6; seated dumbbell curls 8/8/6/6. These two exercises are great for building general strength and mass in the bicep, but there are so many types of curls that can later be used to work different parts of the muscle. These two exercises are a great start. For triceps: one-armed behind-the-head dumbbell raises 10/8/8; skull crushers 8/6/6; dips, three sets to failure. As with biceps, these three exercises are excellent for building mass and strength, but in time there are countless other exercises that can be included to achieve various goals and diversify your training.

I have not included warm-up sets in this plan, but you should always have a warm-up set before you begin working a muscle group, using a light weight, and a high number of reps (like 20). Stretching is also incredibly important to avoid injury, especially in the early sets, but also throughout your workout, between sets. Because you are only working each muscle group once per week, the set # is high, and the intensity should also be high. Supersets and drop sets are great ways to increase intensity.

If you have any questions about my recommendations, let me know.

I hope you find this helpful.

TOkidd

[sdog1313]

anybody got any other options? i can only do 3 day split so i don't overtrain!

[Ares101]

If you only have three days my suggestion would be go upper body one day then lower body another and just keep swapping....

Mon-upper
Wed-lower
Fri-upper
Mon-lower
Wed-upper
Fri-lower

And so on, just an example

Also add more workouts, you can just do the same workouts every single time at the gym. Eventually you will hit a wall on gains. Why not add some curls, triceps push downs, leg curls, leg extensions, calf raises?

[Lunk1]

Training ONE muscle group per week is kids type programs! Concentrate on compound workouts and 3-4 days in the gym will suffice. When you do back you are already incorperating bi's, when you do chest you are hitting tri's follow up with a leg and shoulder day and watch you muscles grow. Rest is essential to growth!

[951thompson]

Personally, I don't dig this program because it doesn't have enough exercises, and has you working the same muscle groups three times per week. I'm of the school of thought that training one muscle group once per week (but thoroughly) is the best way to go. I've arrived at this belief through experience. As a result, If your goal is to simply gain strength and muscle mass, this is what I think:

I agree that it's important to concentrate on basic, compound movements, using free weights (I try to use dumbbells as much as possible, because they allow for a greater range of motion, demand that you concentrate heavily on form, and are easier on your joints with some exercise by not locking your body into an unnatural position). I personally like to mix mid-rep sets with low-rep sets in the same workout to develop both strength, size, and some definition. Form is more important than weight, so don't feel the need to work out with a weight you cannot lift properly just to feel good about yourself - the heavy weight will come in time, but proper form and a full range of motion will develop your muscles much better so don't be afraid to be lifting light at first.

That said, here is a possible lifting program for you. You will have to decide where to add cardio and your MMA training.

Day I (chest): flat dumbbell press 8/6/6/8; incline dumbbell press 8/6/6/8; flat bench chest fly (can be alternated weekly with incline flys, and also cable flys) 10/8/8/8

Day II (back): wide-grip chins (alternated weekly with narrow-grip chins) 5 sets to failure each time. As chins get easier, use a weight belt to add extra poundage; dead lifts 10/8/8/8/8; bent-over barbell rows 8/8/6/6; one-armed dumbbell rows 8/8/6/6

Day III (rest)

Day IV (legs): squats 10/8/8/6/6; lunges 10/10/8/8/8; standing calf raises 10/8/8/6; seated calf raises 10/8/8/6; As you progress in your training, quad raises and leg bicep curls can be added to your leg workout.

Day V (shoulders): Arnold press 10/8/8/6/6/; upright rows 10/10/8/8/8; lateral dumbbell raises 12/10/10/10/10 (last two sets should be finished with 30-second burns); shrugs 20/20/12/12/12

Day VI (arms): EZ-bar curls 10/8/8/6; seated dumbbell curls 8/8/6/6. These two exercises are great for building general strength and mass in the bicep, but there are so many types of curls that can later be used to work different parts of the muscle. These two exercises are a great start. For triceps: one-armed behind-the-head dumbbell raises 10/8/8; skull crushers 8/6/6; dips, three sets to failure. As with biceps, these three exercises are excellent for building mass and strength, but in time there are countless other exercises that can be included to achieve various goals and diversify your training.

I have not included warm-up sets in this plan, but you should always have a warm-up set before you begin working a muscle group, using a light weight, and a high number of reps (like 20). Stretching is also incredibly important to avoid injury, especially in the early sets, but also throughout your workout, between sets. Because you are only working each muscle group once per week, the set # is high, and the intensity should also be high. Supersets and drop sets are great ways to increase intensity.

If you have any questions about my recommendations, let me know.

I hope you find this helpful.

TOkidd

I think tokid has give you some damn good advice, if I was you I would use what he has took time to set out for you. ;-)

[951thompson]

If you only have three days my suggestion would be go upper body one day then lower body another and just keep swapping....

Mon-upper
Wed-lower
Fri-upper
Mon-lower
Wed-upper
Fri-lower

And so on, just an example

Also add more workouts, you can just do the same workouts every single time at the gym. Eventually you will hit a wall on gains. Why not add some curls, triceps push downs, leg curls, leg extensions, calf raises?

I don't think this is a good approach as you need time to repair and recovery, you will not of recovered from your last workout then your doing the same muscle groups again, this is not good imo!

[TOkidd]

Training ONE muscle group per week is kids type programs

I don't know exactly what you're trying to say here, but if you think your particular approach to training is the only one for a serious adult BB, and working one muscle group once per week is for kids, then you should do some reading and see all the professional bdybuilders who advocate this same approach. I've tried just about every split you can think of, and working each muscle group once per week (but working it HARD) has gotten me the best results.
Anyways, since you seem confident enough to completely write off an entire (very popular) approach to training, I would like to hear some supporting arguments for why you think this type of training is "kids type program," and why your method is so much better.

For the OP, if you only have three days for BB, I agree with the poster who advised an upper/lower body split. But you definitely have to add a wider variety of exercises. Perhaps someone with more experience with this type of training regimen can chime in with a detailed training plan, including the exercises you should focus on each day. You will certainly need to add more chest, tricep, bicep, shoulder exercises, but how you divide it up over those three days is best left to someone with experience in this method of training.

Peace

TOkidd

[Lunk1]

I don't know exactly what you're trying to say here, but if you think your particular approach to training is the only one for a serious adult BB, and working one muscle group once per week is for kids, then you should do some reading and see all the professional bdybuilders who advocate this same approach. I've tried just about every split you can think of, and working each muscle group once per week (but working it HARD) has gotten me the best results.
Anyways, since you seem confident enough to completely write off an entire (very popular) approach to training, I would like to hear some supporting arguments for why you think this type of training is "kids type program." Also, adult-level grammar would be appreciated.



For the OP, if you only have three days for BB, I agree with the poster who advised and upper/lower body split. But you definitely have to add a wider variety of exercises. Perhaps someone with more experience with this type of training regimen can chime in with a detailed training plan, including the exercises you should focus on each day.

Peace

TOkidd

If you give me a little time I will find the info on compound exercises that basicly explaines how there is no need to do individual days for small muscles like the biceps and triceps. To devote an entire day in the gym for arms just seems like a waste of a day. As I stated above, these muscles are incorperated already during the coumpound movements. I do feel it necessary to concentrate onthem specifically during that day ie: Back and bi's I would finish with some specific bicep work like hammers, concetrations, pretty boys or whatever.

When it comes to workout routines there are soooo many available and at the end of the day as long as you are eating right, resting enough and putting in time with a quality routine it will yield results.

If you would like to go through this with a red pen and check for grammer, punctuation and spelling then by all means feel free. I do tend to use teenage short hand since I am often times driving and typing on my laptop at the same time.

[TOkidd]

I have no qualms with your belief that compound exercises are best, but devoting an entire day to arms does not make my regimen for kids. The reason I pointed out your grammar is because you were telling me my program was for kids, and I found it ironic that the way you phrased that particular statement was with poor, kid-like writing. Normally, I'm not a stickler for grammar, spelling, etc. on the internet, but in this case I thought it was an amusing contradiction.

TOkidd

*I thought I'd add that I have a separate day for bi's and tri's for a very specific reason. These muscle groups get worked hard on chest and back day, so it might seem to make sense to simply add biceps to back day and triceps to chest day, or vice-versa. However, when working each muscle group once weekly, you tend to have a lot of sets, which takes a lot of time, and is quite exhausting. I've found that trying to squeeze an extra muscle into an already long and strenuous workout usually ends up with me losing gas towards the end, and therefore not properly exhausting the muscle. Therefore, giving a separate day to biceps and triceps allows me to focus all my energy on these two important muscles. Just because the exercises for these muscles are not generally compound movements doesn't mean they sholdn't get their own training day. Although compound movements are important, some muscles (like biceps) don't generally include them. So what? This doesn't make curls any less valuable than bench press or chins.

[Lunk1]

I have no qualms with your belief that compound exercises are best, but devoting an entire day to arms does not make my regimen for kids. The reason I pointed out your grammar is because you were telling me my program was for kids, and I found it ironic that the way you phrased that particular statement was with poor, kid-like writing. Normally, I'm not a stickler for grammar, spelling, etc. on the internet, but in this case I thought it was an amusing contradiction.

TOkidd

It's what happens when you are a 40 yo man with a teenage daughter I am the short hand texting machine and my spelling and grammer has taken a hit because of it.

My point about the 1 muscle group a day workout program being for kids is that we have all seen the youngsters in the gym 6 days a week doing biceps one day, chest one day, triceps one day and so on. While this may work to build some muscle they never stop to think that if done right gym time can be cut in half by incorperating these same muscle groups into the compound workout.

If you have a day available to work just on arms great...because I also believe that small muscles can be worked 2x a week. I would just warn against over training.

[red_hulk]

If you have a day available to work just on arms great...because I also believe that small muscles can be worked 2x a week. I would just warn against over training.

I personally give arms their own day, but since your hit bis in your back workouts and tris in chest, you still work them out twice in a week

[sdog1313]

MY routine focuses on mon - chest wed - shoulders and fri - back with squats and deads throughout as i was told in a previous thread the more you do something the easier it gets. does this not make sense as in my previous thread they said focus on linear progression by sticking to regular compound exercises. does any of this make sense as seem to get different advice with every thread???

[951thompson]

MY routine focuses on mon - chest wed - shoulders and fri - back with squats and deads throughout as i was told in a previous thread the more you do something the easier it gets. does this not make sense as in my previous thread they said focus on linear progression by sticking to regular compound exercises. does any of this make sense as seem to get different advice with every thread???

Why don't you do chest and tri,abs on Monday back,deads and bi weds and legs and shoulders on Friday then you are incorporating every muscle group though out the week, because to be honest back,squats and deads is a lot to do in just one session, legs and back are your two largest muscle groups and should really be worked out separately.

[TOkidd]

I'm just worried that with only 3 days to work out, no matter how you split it, you will be under training. Maybe at first you will see some muscle development, but that will end as soon as your body gets used to the work load. I can't think of any way you can split it that you will be adequately working your muscles, unless you plan on spending 2 hours in the gym. I can't imagine working upper legs and back on the same day. You will be so exhausted you won't be able to train the next day.

[Lunk1]

I'm just worried that with only 3 days to work out, no matter how you split it, you will be under training. Maybe at first you will see some muscle development, but that will end as soon as your body gets used to the work load. I can't think of any way you can split it that you will be adequately working your muscles, unless you plan on spending 2 hours in the gym. I can't imagine working upper legs and back on the same day. You will be so exhausted you won't be able to train the next day.

yeah...2 hours...thats about the time I am in there. Sometimes I have to eat something in between lol

[951thompson]

yeah...2 hours...thats about the time I am in there. Sometimes I have to eat something in between lol

Two hours is too long imo, you put too much stress on your body, (stress hampers gains) do some research on stress ;-)