bdomina

I am thinking of starting a program again.(yes I know "it's another one of these") It has been a long tme since have been on one and I feel more motivated to start this than I ever have before in my entire life, including when I was playing football.

please post your program and your thoughts of it as well as mine.

I have decided (i think) to go with a 3 day split.
week A
mon
chest-arms-abs
tues
cardio
wed
legs-abs
thurs
cardio
fri
back - shoulders - abs
sat
cardio

week B

mon
legs-abs
tues
cardio
wed
full upperbody (??)
thurs
cardio
fri
Legs-abs


I was thinking of using a parymid type of set - rep structure 4-5 sets 12-6 reps varying intensities
2 exercises per muscle group with 1 targeted exercise on specific groups (which will very day to day)

I want to use rotating weeks as well- ie. 2 upperbody 1 leg workout(s) on week A. and then 2 Leg and 1 Upperbody workout(s) on week B.

My question is, in your opinion would there be any disadvantage to only working out each muscle group 1 time a week, and also how could I implement the rotating week schedule, while splitting the Upperbody workout over 2 days. Meaning , on my "Leg" week , should I just do the full Upperbody workout on WED? or just spread some of my upperbody out over MON and FRI Leg days. I guess that would only matter if infact only working each muscle group once a week can show effective results.
what are your thoughts?


thanks!
Andy

wukkadb

Work out movements, not muscles(i.e. push, pull, squat). Also, stay away from isolation exercises, and stick to compound movements, such as: squats, oh presses, dips, pull ups, cleans, snatches, deadlifts,etc.

__________________

zderekv

more cardio, imo

Ryan69

cardio..so you dont get tired

technique..so you get better muscle memory

work the core..that is whatim gunna start doing..not worry so much about getting muscles but making sure my core is strong and i wont get tired.

pushups work everything
squats are good
dead lifts full body also
dips

anything where you work more than one part of your body.

Ryan69

btw orginal poster,
you work out is great for body buidling and most things..but i think you need to be more basic if you want to be a better martial artist.

Salty22

my routine atm is like this:

mon(day off work), early morning weights set A, rest all day then kickboxing for an hour at night.

i then work tue till sat 4am-12:30pm everyday so i workout mid afternoon for the rest of the week.

tue is 2 hour boxing/muay thai class

wed is weights set B

thur is 2 hour boxing/kickboxing/sparring class

fri is weights set C and occasionally swimming abit later on

sat and sunday i have off, sometimes ill go for a jog but not too often i like to fully recover from the week at weekends.

i vary the weights i do, atm im using a 5x5 programme i found on bodybuilding.com.
i always try and do as many compound exercises but i roundout every programme with some isolation stuff to make sure i stay in proportion strength and size wise.

every couple of months ill take a full week off to let my body totally recover

when i started working out again in feb i was badly out of shape, really fat and unfit.
i was 249 pounds, now im 200 with a ton more muscle mass and my cardio is improving so much. to be honest my cardios always been bad

bdomina

congrats on your results thus far. and thanks for all the great response