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PlayHard 06-03-2008 06:19 PM

Would like some advice on my workout routine
5-5 minute rounds
5 stations
1 min breaks

tuesday muy thai and boxing class:
1.5 hour plus 20 min cardio

Wensday Lifting:
Overhaed press 3-12
bench press 3-12
leg press 3-12
deadlifts 3-12
squats 3-12

Bjj 1.5 hour plus 20 min cardio

Same as monday with diff. exercises

Lifting same as wensday

What do u guys think? sorry its so long.

wukkadb 06-03-2008 11:47 PM

I would suggest 5x5 and 3x5 over 3x12 for sure... 3x12 is for bodybuilders and hypertrophy

-GSP- 06-04-2008 03:02 AM

It really depends what features you're looking to improve. The 5x5 never really did work for me when lifting heavy and I always felt it was a waste of time. Everyone's bodies respond differently which means different people's muscle fibers respond & correlate with different workout. If there was one set, definite routine that would get us all where we want to be then that would kind of kill the myth & fun of bodybuilding.

I'd go with the pyramidization technique. Hit the first set of relatively light weight 15 times. After that set and the others to follow, continue pyramiding up in weight and make the reps lower.


Squats -- 1st set 135 lbs x 12 reps , 2nd set 160 lbs x 10 reps, 185 lbs x 8 reps, 4th set 215 lbs x 6-8 reps.

The 6-8 rep range would be as beneficial as any other rep range I could think of. If you're going for a powerlifter's mentality, 1 - 5 reps would work like already mentioned above me (but then again, we're not all powerlifters).

All in all, it really depends on what you're aiming for.

wukkadb 06-04-2008 03:35 PM

GSP, u dont know what ur talking about, so stop posting useless information. We aren't trying to eb BODYBUILDERS here, we're trying to gain functional strength and muscular endurance. All you care about is having big muscles and looking big... much different goals.

b00mknockout 06-04-2008 11:36 PM

I agree with wukkadb about GSP and training

If you are going to workout twice a week, I'd split up those up, as when you do lower reps you'll have a really difficult time benching after killing your shoulders in the OH press. same with deads and squats.

Overhaed press 3-12
bench press 3-12
leg press 3-12
deadlifts 3-12
squats 3-12
i'd do bench+deads on one day, and OH press+squats on the other. do a lot of singles and doubles, and maybe throw in a couple of smaller exercises. such as db rows+weighted dips for the bench+dead day, and tire flips for OHpress+squat day.

mikehmike 06-05-2008 07:00 AM


bamn done

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