My current workout program

[YoungIntricateMuscle]

Since i started mixed martial arts training i realized that i need to change my workout plan. My goal is to gain quality mass. Im keeping my calories very high and making sure im getting enough protein and staying away from simple sugars and junk food. I needed a workout that i need to be able to do 4 or 3 days in a row because of mma training on tues, weds. and thurs. In the mornings i usaully run with a 40 pound weighted vest if my bones don't ache. Right now im at 152 pounds 12.5% bf 5ft 7 ectomorph, 17 years old. I keep changing and changing my goals before the school year is over but i guess i wanna be 165-170 pounds 8-9% bf by June 20, 2007. That is about 30 weeks from now. I hope i can do it and its possible. So far i gained 16 pounds that past 12 weeks and battling through being not hungry and trying to stay with diet. Some days i end up eating crap just to maintain my weight. Its just my hunger is really bad especially when it comes to bland chicken breasts, tuna, yams, and eggs. Thank god i like oatmeal. Im really going to be pushing myself hard this year as this as my senior year in high school, and i don't want to leave high school like a regular high school kid. Anybody who has suggestions for a good mass workout that could be done 3 or 4 days in a row please tell me. Thank you all.

Monday – Legs and Shoulders - 20 minute morning jog
Deadlift: 4 sets – 7-8, 5-6, 3-4, 1-2
Military Press – 4 sets: 7-8, 5-6, 3-4
Shrugs – 4 sets of 15
Leg raises – 4 sets of 15

Tuesday – 20 minute morning jog
MMA

Wednesday – 20 minute morning jog
MMA

Thursday – 20 minute morning jog
MMA

Friday - Chest and Back – 20 minute morning jog
Bench Press – 4 sets: 7-8, 5-6, 3-4
Pendlay Rows – 4 sets: 7-8, 5-6, 3-4
Weighted declines: 4 sets of 15

Saturday – Legs and Shoulders
Squat – 4 sets: 7-8, 5-6, 3-4, 1-2
Seated Calve Raises: 4 drop sets of 10
Handstand Shoulder dips: 4 sets – max out
Legs raises: 4 sets of 15

Sunday - Chest and Back
Dips – 4 sets – max out
Skull Crushers - 4 sets: 7-8, 5-6, 3-4, 1-2
Pull-ups – 4 sets – max out
Barbell Curls – 4 sets: 7-8, 5-6, 3-4, 1-2
Weighted decline sit-ups: 4 sets of 15

 

[BiggT]

Friday:

Back Squat (5x5)
Flat Bench (5x5)
Incline Dumbells (3x12-15)
Deadlift (5x5)...with MMA this may be too taxing, so you can sub GMs or SLDL or 18" rack pulls.

Saturday:

Standing Overhead Press (5x5)
Snatch-grip high pull (6x3)...these are so LOW on the OL skill curve that it shouldn't be a problem without coaching
Chins (3-4 sets)
Barbell Row (5x5)

Sunday:

Front Squat (5x5)
Incline Press (5-5-5-2-2-2-8)
Decline Situps (3 sets)
Biceps/Triceps accessory work

 

[YoungIntricateMuscle]

thanks i will give your workout a try....im assuming its purely a powerlifting workout?

 

[BiggT]

thanks i will give your workout a try....im assuming its purely a powerlifting workout?

I'm not really sure I know what you mean. A workout purely for strength really doesn't exist as you'll gain other attributes from it. If you're talking pure neural improvements, then no, this workout SHOULD yield hypertrophy also considering you don't screw up the eating.

Do you know how to read between the lines of a program? Just because something isn't set up like Chest/Tris....Back/Bis etc etc doesn't mean it is a "powerlifting routine" and will not yield hypertrophy. (by the way, appropriate use of the term powerlifter is somebody who competes in the powerlifts, not a guy who goes to the gym to get strong).

Something not so great for hypertrophy would be more of a peaking phase, with low volume and frequency and a dealing mainly with maximums in the 1-3 range, again, with very little volume and total workload.

If you're progressively getting better at the lifts I listed, and you EAT, then you'll get both bigger and stronger. If you don't eat, there is no program in the world that will get you bigger.

Where are you getting your training info. from brother??.....like I said before, it is clear to me that you're very intelligent, and getting in the gym and making this a lifestyle is not an issue as your work ethic is there......but the stuff you focus on leads me to believe you're reading some misguided info. (and with regard to lifting weights, most of the info out there is crap).

Also, with MMA and a morning jog, your calorie requirements will skyrocket, make sure you bump up your intake accordingly.

Just get strong and eat, it is that simple.....I started working out in 8th grade and went from 160-ish to 235 when I graduated from high school....I've been where you are, I know all you need are hard work and consistency (2 things that you are willing to do).....what you need to do is stop looking to overcomplicate and stop being influenced by every little slice of crap you're served.....just get better and eat.

 

[YoungIntricateMuscle]

true that. As long as im going up in my lifts and eating it doesn't matter. i didn't really get any information that it is a powerlifting routine. I just kinda looked at the lifts and they don't look like what typical bodybuilders do or what everyone may think they do, but i believe in low reps and compound lifts like 5x5 that they result in hypertrophy because your muscles are adapting to a bigger weight by becoming bigger. I just need to be more patient and start questioning myself a little bit later. I mean i only have been working out 11 weeks straight, and this is the longest i have ever worked out, well its actaully because i drive now and can get to the gym. i just can't wait for resuts in the next 3 months because my body hasn't changed yet. i'll be posting my my changes. Yeah i try to get my calories up really high and my diet is pretty solid. I eat 4 huge meals and 2-3 protein shakes.