Join Date: Jun 2007
Location: in da gym, dawg.
First off, for optimal results in functional strength training with weights you're going to want to do compound movements with high weight and low reps. Rippetoe and Stronglifts 5x5 are good for beginners. I'd suggest weight training 3 days a week with 1 day between each workout as recovery time. An A-B-A/B-A-B split would be good, where A days would be something like 3x5 squats, 3x5 bench press, 1x5 deadlifts and B days would be something like 3x5 squats,3x5 standing military press, 3x5 bent rows or power cleans. Since you'll be working with heavy weight you need to be particularly careful. Be sure to warm up and stretch properly beforehand and make sure that your form is correct. I can't stress this enough. Lower weight with proper form is better than higher weight with bad form, both for making gains and for your safety.
And secondly, you can't spot-reduce fat. The only way to reduce the fat on your obliques and abs is to reduce your total bodyfat. That means cleaning up your diet and doing more workouts/more intense workouts. Also, you can't bulk and cut at the same time. If you want to get big you have to eat big. Gain the mass you want, then focus on cutting. Rinse and repeat.
"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva