Routine Help

[Judo Tom]

Im really glad to see a lot of cool/knowledgeable people posting here.. didnt know so many of you were into MA. Well as you know at times the MA training can be a problem when it comes to keeping up a good LIfting routine. Please critique and suggest.

I am looking to build strength and endurance. I am at the weight i need to be but i am not strong enough yet at the weight. Some fat has to be dropped and muscle gained to accomplish this.

my diet is really good and that is what i am most knowledgeable about. I am dedicated but i think my routines stink. I am going to be switching to something like this... again please help

mon
JUDO 2hrs
tues
CHEST / TRIS
BENCH 2 Sets
DIPS 2 Sets
FLY's 2 Sets
Reverse Smith or Tri pushdown 3 sets
wed
JUDO 2hrs
thurs
BACK/BIS
DEADS 3 Sets
Pulldown 2 Sets
BB row 2 sets
Preachers or Curls 2 Sets
fri
Judo 2 hrs
sat
LEGS
Squat 3 Sets
Calf raises 3 sets
Quad extension 2 sets
Hamstring curls 2 sets
sun
SHOULDERS
Military Press 2 Sets
Front raises 2 sets
Shrugs 4 sets

im really at a loss for what i should do or change so any / all suggestions are welcome.

i do other things in the gym as well but i just need a solid all round programnow. i wont be using o lifts or circuit training for a while.

thanks
Tom

 

[Paramedic]

This is how I would change your routine to gain mass and strength.
Chest:
Dumbell Incline Press 4 sets
Smith Machine Press 4 sets
Dumbell Flyes 3 sets
Triceps:
Overhead Dumbell Press 4 sets
Cable overhead extensions 3 sets with superset of tricep rope pushdowns.
Close grip BP 2 sets
Biceps:
Dumbell Curls 4 sets
Barbell Curls 3 sets
Cable Curls 4 sets
Back:
T-Bar 4 sets
Deadlifts every other workout 3 sets
Shoulders:
Dumbell Military Press 3 sets
Lateral Raises 3 sets
Front Raises 3 sets
Shrugs 3 sets.
Legs:
Do STEP MILL MACHINE FOR 45 MINUTES IN PLACE OF LEGS every other leg routine in place of leg workout. I find this enhances my growth.
Otherwise on target with that.

 

[eck]

mass and strength != strength and endurance

A lot of this depends on how much time you have to spend in the gym and how often you do MAs as well as which MA.

I practice Pankration(2 days), Judo (2 days as of Sept) and Kickboxing. I used to do it 2-3 times a week and did a 2-day split twice in 8 days. I found that this routine didn't really work well for me seeing as I'm currently doing 2-3 days of kickboxing and 2 days of pankration. I wanted to re-adjust my weight training with an MA focus so I asked my instructor(previously a UFC Champion) for some recommendations and he basically told me what he does.

He doesn't feel the need to exercise legs right now but when he does, they follow the same routine as upper body.

- Taking into consideration the type of MAs I do, he recommended a full body routine no more than twice a week.
- 1-2 exercise per muscle group
- superset 2 exercises per muscle group or opposing muscle(chest & flys for example or work biceps&triceps).
- 3 sets, rep range is 20-25
- make your way down to 45 seconds of recovery

The goal here is strength & endurance and doesn't include cardio.

There is no point in killing yourself in the gym if you'll be doing MAs the next day with exhausted muscles.

Here's my current routine: 3 sets, reps 20-25, supersetted

Barbell Chest Press
Chest Flys

T-bar row or DB rows
Assisted Pull-ups

Military press
Lateral Raises

DB Bicep curls
Tricep dips

Squats
Deadlifts

 

[Judo Tom]

nice post

could you please give some more details sorry but i do have some q's

do you superset all 3 sets or the last one?

do you do a full body routine each time.. thats what im thinking

thanks

 

[eck]

nice post

could you please give some more details sorry but i do have some q's

do you superset all 3 sets or the last one?

do you do a full body routine each time.. thats what im thinking

thanks

My instructor said to do the full body routine no more than twice a week (otherwise it would impact on my martial arts practices). He also said to superset all 3 sets.