3 Day split

Day1: Back and tri's
Day2: Legs and shoulders
Day3: Chest and bi's
Day4: Rest/repeat
Abs and forearms are done every other day, cardio twice a week. I would appreciate your opinions.

Some more options
1. switch Tris and Bis.
2. Do front delts with chest and rear delt with back.
3. Forearms EOD is too much.

wicked110 wrote:

Day1: Back and tri's
Day2: Legs and shoulders
Day3: Chest and bi's
Day4: Rest/repeat
Abs and forearms are done every other day, cardio twice a week. I would appreciate your opinions.

With all due respect dude, if you train legs thoroughly you will not be able to do shoulders correctly. Same goes with the other two days......

Legs and back I train on their own.... if you doing lower and upper back on the same day there is no ways I can do arms aswell....

chest biceps, shoulders triceps.. or you could do chest and triceps (as the chest would have pre-exhausted the tricep so you can end up doing allot lighter weights and your tricep is going to get the the brunt of it... its the same with biceps... if you start your session with a straight bar, your shoulders and forearms are doing most of the work... if you do some seated machine curls and pre-exhaust your biceps then move to straight bar, your bicep is then going to feel it properly..

anyway, everyone to their own, but thats my theory...

Just some extra info. I train mon, wed, fri. Cardio tue, thu when I do MMA. I do forearms just 3 sets, abs till failure. I don't like doing push, pull days. I feel that I can't train bi's and tri's properly because I already train it when I do back or chest. Thanks for the feedback I already received.

So r u saying u train one muscle a day?

No one big muscle group and one small muscle group on the same day

What are you training for though, bulking/strength/conditioning....

Some of the guys at my gym who do MMA, do a off and on season.... OFF SEASON to bulk and increase strength ON SEASON to mainatin....

They do a lot more cardio and conditioning in ON which would not do good with a full on resistance training program.

Their supplements and nutrition also changes accordingly.

I'm training for strength. I use this training program both on and off season, I just vary the intensity.

wicked110 wrote:

I'm training for strength. I use this training program both on and off season, I just vary the intensity.

Then you should be keeping your reps between 4-6 and go as heavy as you can while keeping good form. Stick to the compound exercises especially dead lift and squats. :laugh:

I aggree with the compound exercises.... This kind of interested me and I saw some training programs, specifiacly for MMA, by doing a google search.

People were advising exercises specific to the movements involved in fighting. E.g Pull ups and impact pushups to condition your body. try get you hands on the weight training schedule for psorts like Rugby as I would imagine they would have the cardio and weight training ratio worked out nicely.

In off season, if your cardio is less hectic, I would spread the weight training over more days, some of those muscles need their own days, e.g legs, back etc.

Thanks for the input. I spoke with my coach and he gave me the following plan:
Mon- Back, bi's and traps.
Wen- Legs
Fri- Chest, tri's and delts.
Basic weight training is used to prevent injuries in MMA, he says I should focus my strength training in forearms and legs.