saeshaun007

the 5x5 workout is great for strength and a 3x15 is great for endurance. i usually do 2 months of strength and 1-2 months of endurance. keeps me in great shape... take a look at my training logs if you are interested in a good workout/or at least it is what i do.

sove

What about routines for building muscular endurance? I lifted weights for the 2nd time in my life 8 months ago and I've been doing it 5-6 times a week ever since. So I don't have a lot of experience.

When I first started lifting I did something pretty close to a 5x5 and gained 25# of muscle (I was skinny as hell). But then I realized that my muscular endurance wasn't all that hot. I spent 4 weeks doing descending sets exclusively and saw huge endurance gains. For instance, for dumbbell presses I started with 70# dumbbells, went to failure. Immediately (no break), 65# dumbbells... etc. in 5# increments. Same pattern down to 20# DBs. Then, 15# dumbbells for 30 seconds as fast as possible, same with 10#, 5# and sometimes no weight at all.

I'd estimate that the entire "set" took between 7-8 minutes and consisted of around 150 repetitions. Then, I hit the treadmill for 5 min. and then do another descending set. Believe me, at first it's hell but you get used to it.

I thought I would lose strength, but last week I started doing 5x5 again and I'm a little stronger than I was when I stopped.

What do you think about this kind of routine? Positives? Negatives? I really appreciate your input. Working out is an experiment for me.

theara

if you want to know how the 5x5 program is, try it. I know some guys that have tried it and they said it was pretty good. It's tough doing squats, deads, rows, and bench in the same day for 3-4 days a week but your body does acclimate to it.

give it a try for 2-4 weeks to see how your body responds to it. If anything it gives you something to learn about

saeshaun007

its not bad but you should rest between each set anywhere from 30 sec. to 1 min for endurance workouts. for strength workouts rest 1-2 min between sets. keep your workout like this for endurance

WEIGHT X REPS X SETS

50% or less of 1 rep max X 15-20 reps X 3- 4 Sets

DO NOT AND I REPEAT DO NOT LIFT LIKE A BODY BUILDER FOR MMA!!!

NO 3x8-10 reps. THIS TYPE OF LIFTING HAS NO BUSINESS IN A MMA FIGHTER WORKOUT. EITHER LIFT FOR STRENGTH OR ENDURANCE!

BoXXer52582

So is it good to do thig 5x5 3,4 or 5 days a week an what do i work first? anyone have a lifting log for 5x5 thanks all

theara

Bill Starr 5x5 - Madcow Intermediate or Linear Version

probably geared towards football players moreso than an MMA fighter. IMO add in some plyos or your regular MMA training.

BoXXer52582

So do i work every exercise like same 5X5 or only certain body parts

saeshaun007

look at my training logs....i am getting great results and i believe my workouts are about perfect...do what i do if you want good results..but you have to have a good diet as well. if you need to know about that just let me know

wukkadb

Lol, your workouts aren't even close to perfect, nor are they relevant to MMA training. Train movements, not muscles.

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saeshaun007

ok in a way you are right but right now i am trying to gain weight and build muscle/strength so for me right now it is perfect..once i gain the amount of stength i want then i am doing the infinite intensity 50 day workout by ross enamait. then i am switching to an high endurance / low weight-lot of reps workout