Check out my workout plan man:
Tuesday: Weights. Bench, pull ups, squats.
Wednesday: rest
Thursday: Class. Sparring, bag drills, calisthenics.
Friday: rest
Weekend : running, bag work.
That is as much time as I am willing/able to commit, I want to have good overall fitness. I will be lifting for strength.
What do you think?
dedicate 15 minutes of your time to your art on monday, wednesday, and friday and i’d say you’d be doin ok.
You might want to do squat before bench, because squat generally requires more concentration or whatever so doing it while you’re fresh might help. But, it’s all a matter of personal opinion. Good luck.
What does your set/rep scheme look like?
IronFist
Looks like a lot of fitness and no martial art there guy!!!
Liokault - yeah I spose you’re right. My art at the moment is kickboxing, with a heavy emphasis on the boxing, so if I took GDA’s advice and shadowboxed for a bit on my rest days that would probably help internalise the movement.
I don’t shadowbox enough for a kickboxer. I think on the days I shadowbox I’ll also stretch.
I forgot to mention I’m doing Zhan Zhuang everyday.
Ironfist - I’m benching with a weight I can only lift about 6 times. Should I be able to squat 6 times with that weight too?
I can’t see me being able to do that to be honest. Think I’ll have to take some weight off.
I’m lifting for strength by the way, so what? 2 sets? 3?
Oh, and also - I am one skinny mofo. How can I calculate my body fat percentage?
And because I am naturally very skinny but run about 5 miles a week for my cardio, should I try and eat a low fat diet? I mean, surely I should be eating as much fat as I can because I need something to burn off on my runs? I now you don’t give diet advice but I’d be interested in your opinion.
Cheers boys!
Also, would you do all your sets of squats, followed by all your bench, followed by all your sets of pull ups etc?
Originally posted by scotty1
[B]
I forgot to mention I’m doing Zhan Zhuang everyday.
Cheers boys! [/B]
What’s that then?
Standing qigong.
scotty1, here’s what I would do.
Ironfist - I’m benching with a weight I can only lift about 6 times. Should I be able to squat 6 times with that weight too?
I can’t see me being able to do that to be honest. Think I’ll have to take some weight off.
Did you mean should you be able to squat 6 times with the same weight you’re benching? You should be able to squat a lot more than you can bench. Generally speaking, you should be able to squat anywhere from 50-300lbs more than you can bench, unless you’ve done upper body training before and neglected your legs. If that’s the case, it’s easy to remedy.
Anyway, a weight you can lift 6 times is good. But don’t always use that weight. How much is it? Depending on how much it is, I’d go down 20-30lbs and keep 5 or 6 reps for 2 sets and then add 5 pounds per workout. By the time you get back to where you were you should be able to lift 5 or 10lbs more for the same amount of reps. Do the same thing with squatting.
I’m lifting for strength by the way, so what? 2 sets? 3?
Either.
Oh, and also - I am one skinny mofo. How can I calculate my body fat percentage?
Calipers aren’t very accurate. The stupid formula where you divide everything by your neck circumference is worse (cuz what if you got a big neck but low bodyfat?) The bodyfat scales by Tomita suck, too. I would say either do it electronically (not on the scales, but instead by the thing you grab on to) which is generally ± 3%, or just estimate. Can you see your abs? Then you’re probably under 10%.
And because I am naturally very skinny but run about 5 miles a week for my cardio, should I try and eat a low fat diet? I mean, surely I should be eating as much fat as I can because I need something to burn off on my runs? I now you don’t give diet advice but
I wouldn’t. If you’re naturally very skinny you probably need more fat than most people. Cardio just increases the amount of calories you need to maintain a given weight. Extreme diets of too-little fat can mess with yoru vitamin absorbtion and stuff. I would say you’re probably in the situation where you can eat whatever you want and not have to worry about it. Just get enough protein.
IronFist
Yeah baby!
Thanks Iron.
So how about, for building strength:
3 sets, 5 reps each
Bench
Squats
Pull ups
Calf raises (weighted)
Lat pull downs
Interspersed with crunches on an incline bench
Finshed off with bag work for 10 minutes.
Here is a good diet.
breakfast- 1 bowl of oatmeal- Wheat germ-1 glass of milk-orange juice-bannana
lunch- Fresh spinach or canned- Can of tuna or fresh- or salmon-and rice.
dinner- 1-2 steaks, boiled potatoes, salad, steamed vegtables.
This is a good diet to build muscle has lots of vitamin A & protien and vitamin E. Snacks Eat fruits and Spinach.
Try not to concentrate so much on strength. Strength is good but if you bulk up too much you will lose speed and flexibility. But if you are skinny to start with some bulk probably won’t hurt. [Just remember as you grow older that muscle has a tendency to turn to fat (experience)]. If you can hit or kick someone 3x’s before they ever make contact then you are way ahead of the game. I also get the impression that you are not stretching every day. If not it is best it keeps you limber and helps to prevent injury. Also I agree with GDA on throwing in more MA. I do my forms every day but one, irregardless I just do less on days I lift (and I lift for tone), but not by much.
Disclaimer: These are only opinions for more accurate information see a personal trainer and get expert advice.
HAHAHAHa:
1.Muscle dosent turn into fat.
Stop exposing your self in public I saw the thread At cyberkwoon;). This is true.
If the guy is skinny he needs some muscle he isnt going to bulk up by eating and working out he will get good muscle tone & strength.
4.Are you telling me You bulk up by lifting weight 3 times a week?
And eat a normal diet?
Unbelievable. My head hurts. Did I actually read those last two posts?
IronFist
Whats wrong with my post>?
Originally posted by scotty1
[B]So how about, for building strength:
3 sets, 5 reps each
Bench
Squats
Pull ups
Calf raises (weighted)
Lat pull downs
Interspersed with crunches on an incline bench
Finshed off with bag work for 10 minutes. [/B]
No. Don’t mix pullups and lat pull downs in the same workout (unless you’re bodybuilding or whatever).
Do 2 sets of 5 reps, not 3, if you’re going to do that many exercises. The second set should be at 90% of the weight that the first one was.
Don’t intersprese it with crunches. Well, unless I misinterpreted what you mean. But it sounds like you are aiming to do a lot of crunches… why? If ab endurance is your goal, then this is fine. Don’t get me wrong, you abs need good endurance for sparing and fighting and stuff.
Now, if you’re doing abs, do them last. Here is why: If you do abs in between other stuff, then they will become fatigued and won’t help to stablize you in things like squat or bench press. So, whatever type of ab training you are going to do (strength or endurance), I recommend that you do it last. Make sense?
Other than the changes I made, it sounds good. At the end of your weight lifting you shouldn’t be fatigued very much so techniques or bag work or whatever you want to work on should come easily (as opposed to like if you just did a bodybuilding triceps workout and your triceps were fatigued… then trying to do bagwork or forms or whatever would be difficult and possibly counter-productive).
Good luck.
IronFist
Originally posted by dragontounge2
Whats wrong with my post>?
dragontongue2,
Well, i was talking more about pvwingchun’s post. I’m not sure about a few things you said though. The diet that you listed was pretty small, but I don’t know what type of diet it was so I can’t really comment on that.
I was also confused by:
3. If the guy is skinny he needs some muscle he isnt going to bulk up by eating and working out he will get good muscle tone & strength.
Kinda doesn’t make sense how you phrased it. Anyway, the ONLY way to bulk up is by eating and working out. Bulking up and bodybuilding is like 90% eating anyway.
4.Are you telling me You bulk up by lifting weight 3 times a week?
And eat a normal diet?
I didn’t know what you meant here, either. You can bulk up by lifting 3 times a week, but not with a normal diet. Maybe that’s what you meant. I dunno.
So, yeah. Sorry if I sounded harsh. I think I must have read pvwingchun’s post and then not read your’s completely, although parts of yours were kind of unclear.
Anyway, yeah.
IronFist
I meant that you are not going to get huge. ex. cant see your balls because of your enormus pecs.
He will develope muscles,tone, and strength.
He wont become so huge that he wont be flexible and be like some stiff muscle figurine.
And he wont get huge unless he guzzles down protein shakes, eats 6 steaks, and a tub of protien powder. ex. not a normal diet.
Don’t forget I put a disclaimer at the bottom.
Ever seen a body builder that stopped lifting altogether ah .
No muscle doesn’t actually turn into fat thats an old saying but I am not a physiologist. It goes through a whole host of changes but I do not remember how (See disclaimer) Here is a link on what actually happens as you age, but cellular biology was quite a number of years ago and I can’t even pronounce some of these words anymore http://grove.ufl.edu/~cleeuwen/mtapoptosis.htm
I post nowhere else but here quit the NASCAR forums because of all the idiots who couldn’t handle a diverse opinion (no offense to anyone here).
Simply cautioning to stay away from too much bulk not always good for a MA. The guys that I know that are bulked up have much less flexibility and speed which in my opinion are extremely important in MA.
But if you are skinny to start with some bulk probably won’t hurt.
(See disclaimer)
Once again see disclaimer.
No I don’t bulk up by lifting 3 days a week. I never mentioned how often I lift. And I am not sure what normal is for a diet anymore. I eat what keeps my insides the healthiest per my experience. I do what I feel is right for my age, physical abliites and life goals.
Everybody is different and what works for me won’t work for you. Unless any of us are exercise physiologists or Personal Trainers it’s just advice, and if you are one I hope you send the guy a bill.
Why would your head hurt? Did you bump it cause I got some TCM recipes that can fix it if you did. Besides it is just advice and I did post a disclaimer.