Your opinion please

Hi there

Would like to know if what I am doing is ok or what your opinion is please:

Monday
Arms

Tuesday
Cardio and mma training

Wednesday
Chest & Abs

Thursday
Cardio and mma training

Friday
Legs & Back

Sat
Rest

Sun
Shoulders & Traps

Tuesdays and Wednesdays I don't have time for gym because of work and I have mma classes and cardio.

Or should I rather do a full body workout (i think will be better) on a monday, wednesday and friday and rest on weekends?

Thanks mates

I'd scrap your arms day and do Legs on Monday, Throw Tri's in with chest and bis with Back.
If you try and train the 2 biggest muscles in your body in one day you won't train either properly

Thanks Rhino

Anyone else??

Spyks23 wrote:
Or should I rather do a full body workout (i think will be better) on a monday, wednesday and friday and rest on weekends?

If you have limited time and you able to recover in time (especially with MMA), do full body workouts with compound lifts. With full body workouts (or even a split routine) the important thing is your exercise selection, so post up that workout routine.

www.bodybuilding.com/fun/randy29.htm#.UdwBrxwcB9g.link

How much training experience do you have? Whats your stats (age, height, weight, bf%)? Whats your goals for this workout routine? You training natty?

Hi Bruno

Training for about 8months now, seen some good gains but my time is limited, so thats why I am doing cardio and mma training at night on tuesdays and wednesdays and gym training on Mondays, Wednesdays and Fridays.

30yrs, 1.70, 82kg, 20% bf

I just want to put on extra muscle and stay in shape

www.bodybuilding.com/fun/hitworkout.htm#.UdwGJtEmQ3s.link

Was looking at this as well

Spyks23 wrote: Hi Bruno

Training for about 8months now, seen some good gains but my time is limited, so thats why I am doing cardio and mma training at night on tuesdays and wednesdays and gym training on Mondays, Wednesdays and Fridays.

30yrs, 1.70, 82kg, 20% bf

I just want to put on extra muscle and stay in shape

Since you looking to add some muscle onto your frame, can i suggest Starting Strength by Mark Rippletoe? Don't let the simplicity fool you: if you go balls to the wall on 3 of just Squats, Bench, Deadlifts, Rows & Shoulder Press each an every workout you will be able to pack on some serious muscle.

For now, don't worry too much on arms and abs. If you have some time and energy after your SS workout, do some bi's, tri's and/or abs but I tend to get enough of a workout on the arms by just doing Deadlifts, Rows, Bench and Shoulder presses: your focus should really be be on the heavy compound lifts.

If you wanna read up abit on Starting Strength, google it. Or check these links out:
www.bodybuilding.com/fun/starting-streng...s-barbell-bible.html
www.seriouspowerlifting.com/3409/articles/starting-strength

Don't discount it because it has powerlifting roots: you won't see a scrawny powerlifter, more liekly see well muscled fat guy who doesn't have a decent diet. Adding muscle is about training and diet, bf% is about diet.

Spyks23 wrote: www.bodybuilding.com/fun/hitworkout.htm#.UdwGJtEmQ3s.link

Was looking at this as well

This is much better than the first, just might take a long time to get through and won;t be ideal if you have limited time in gym.

On the routine:

I don't like Leg Extensions because it can really mess up your knees, the joint isnt made to handle the sheer stress the leg extension creates. I tore my ACL in my left knee when I was in my late teens so I religiously look after my knees. Check this out:
www.t-nation.com/free_online_article/spo...about_leg_extensions

Not a fan of Leg curls either. For some reason it just doesnt feel right: as part of the surgery on my ACL, they needed to take a piece of my hamstring to reconstruct the ligament. Romanian Deadlift work better for me and its a better exercise for the hamstrings if done correctly.

Bench dips are great...just make sure you have a training partner with you. You dont wanna run out of gas mid set and get stuck with a heavy weight in your lap.

Hi Bruno

Mate +1 for you, thanks for the advice I really appreciate it. I only recently started this MMA training and I must say its intense but I enjoy it a lot.

I will have a read through the articles and go from there.

Dude I have the same problems with my knees hey, I cant do hack squats otherwise it feels like my knees want to explode, I do squats, leg extensions and all the other stuff but NO HACK SQUATS for me. Legs are nice and strong and calves as well.

Thanks again mate

My pleasure dude.

The problem with Hack Squats is that you need to get your feet placement just right because the machine limits the way you go down: in a straight line only. So if you get it even slightly wrong, the pressure on your knees and/or hips become uncomfortable. Full squats on the other hand is very low impact on your knees: you can adjust the way you go down and I actually feel minimal strain on my knees if I go to just below parallel, even when squatting 1.8x my body weight for reps!