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Developing my workout
I need some help figuring out my workout regiment. There is so much bull floating around that its hard to work through all the crap to find whats good. I have a very good diet and Im in excellent shape. I am just looking to step my game up a bit. Im not an mma fighter, but I love to fight and love the martial arts. I've been doing american style kick boxing for about two years now.
This is what I am looking to do. POWER POWER POWER! Strength is only a secondary concern for me, I am naturally strong. I want to put about 20 pounds of muscle on though, after joining the army I lost A LOT of weight and just don't feel as good as I used to. So its time to get back up a few weight classes. I do a ton of cardio as is so that not necessary in this plan. I have a pretty good idea of the exercises I want (feel free to make suggestions though). What I need to know is training frequency, reps vs. sets, rest time between sets, how long to stay on one routine before switching it up, and how much weight I should be throwing. If you know of any really good workout please feel free to include a link!
Here is a workout you could try. Begin with a warm up doing a mixture of light cardio, dynamic stretches and bodyweight exercises (Exercises such as prisoner squats, front and lateral lunges, floor bridges, supermans etc). Then do a couple of good core exercises to get this area firing (exercises such as front and side planks, leg raises etc). Then try these exercises, Barbell squats, deadlifts, clean and press, plyometric press ups, jump pull ups (stand below a bar and jump up and perform 1 rep, return to the ground and repeat) and rotational medicine ball throws (Hold a heavy medicine ball and perform a rotating side throw against a wall or to a partner). Do 3-4 sets of 6-8 reps of each exercise with around a 2 minute rest in between.
Re: Developing my workout
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You say strength is secondary to you yet you want to gain 20lbs of muscle?
You also didn't get very specific for wanting help developing a plan. You said you're in excellent shape,"naturally strong" and need to gain weight. Well how much do you weight, how good is your endurance, and how strong are you "naturally"? The more info you give the easier it is to help with a workout. You could get responses telling you to "lift weights" or do a 5x5 to gain strength but without really knowing where you're at, where you want to go and what your weaknesses are it's mostly just shots in the dark.
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