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16volts 02-05-2010 08:56 AM

Lifting Routine
hey guys i was wondering if this is a good lifting routine for weight gain/strength gain:

Day 1:
4x2 |_ Hang Clean/Power Clean (I switch off between the
3x3 | two every other day 1)

5x5-Military Press
5x5-Bicep Curls
5x10-push-ups (hopefully going to be bench press soon, which will be 5x5)

Day 2:
4x200ft.-walking lunges+115lbs.

Prophet 02-07-2010 02:26 AM

Could be better. Not really sure the bicep curls are necessary.
How is the volume for you, do you think you could do all that on top of MMA skills and conditioning?
Whats your recovery and eating like?
Its got good compound moves in it, but i would recommend squatting and deadlifting on different days, although thats up to you.

16volts 02-07-2010 06:31 PM

volume wise, i havent quite started mma skill and training yet, recovery is weekends and eating..alot, pretty much as much as i can

Prophet 02-08-2010 09:35 AM

If thats the case, i'd be squatting twice a week, on day 1 and 2 with deadlifting in the middle.

So on day 1 you'd have your oly lifting and some heavy squats.
Then day 2 you can do your pressing and go heavy on the deadlifts.

Then day 3 you have your squatting and lunges, and you could do some more pulling, like pulls ups and rows etc.

Just my two cents.

You have the right idea though - explosive heavy movements.

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