Here is my current training plan. I do something similar, but as soon as I start with this (or a modified version depending on the feedback) I will stick with it. I have had this for about a month, and it’s mostly non-related to MA. Now that I have started training (JKD) I will be doing MA type training whenever possible, maybe 1/2 to an hour a day. Anyway, that’s not why I am posting this. I want to know what you all think of this…
Monday/Wednesday/Friday - Weights - In no particular order:
-Bench Press
-Squats
-Leg Curls
-Back Extension
-Curls (biceps)
-Not sure the name: A tricep workout w/ a dumbell
-Shoulder Press
-Calve Machine, name??
I do not do as much as I can or anything, and its usually 3 sets of 10-15, occasionally increasing on the last set if it’s too easy. I am not trying to become a power lifter or anything, just increase my strength some.
Tuesday/Thursday/Saturday - Running:
I run similar to marathon training, run/walk/run/walk/run/walk etc. I do not do it long, maybe 2 miles, but I only started a couple weeks ago and I plan to increase this gradually with occasional long runs.
Every day:
Extensive ab workout that I got off of this forum. I do 10 different types of crunches, about 15 for each type. I will increase gradually when it becomes easy up to 25 each. When I can do that much I will probably just maintain that amount.
…
Anyway, I will start doing this religiously next week, and I would appreciate any and all suggestions to improve it in any way. I am 5’11" and 135 lb, so I don’t concern myself with my diet too much. Where I eat at lunch is a university cafeteria (my school is affiliated with the university) which is like a buffet, and I eat a ton of food. I eat a big dinner as well, and breakfast usually consists of cereal and maybe a banana or toast or something. I am at zero risk of gaining weight, so I don’t have to worry about that.
Are you training for mass or for strength? 3 sets of 15 is too much to be doing squat and bench, three times a week, unless you’re using light weights, in which case you aren’t doing any good anyway
So, tell us if your goals are for size or strength and we can help you
Well, I do not want to sacrifice strength for size, and I want optimal strength. If I increase in size, so be it, but that’s not what I am setting out to do.
I’ve only read the last post in here saying you want to maximize strength and don’t care about size. If that’s the case than this is what I’d propose:
Start off with maybe 2 light workout sets, then maybe do a bit of stretching.
Once you’ve done all that you basically load the bars up, so that maybe you can squeak out 4-6 reps. Keep increasing the weight each set, even 5lbs if you have to. Each week make sure you adjust all lifts accordingly…so if you start at 200 the 225, then 245 on bench, next week try 210, 235, 250, or something like that. Each week you want to increase your weight. On you last set your eyeballs should probably be popping out on your second rep and your spot should be helping you up on your third. Don’t expect much of an increase in muscle mass this way.
I still would recommend doing a strength/mass range of reps in the 8-12 range though. If you think you are going to get huge overnight you are way wrong. People sometimes don’t realize the amount of work it takes to put on large amounts of mass…the weightlifting part is probably 10-15% of the equation…and it takes a long-ass time.
Thanks for the advice. I will probably do 10-12 reps like you said. I don’t really know what I want, but it’s not to be a “power lifter” or something similar. I think I would prefer not to have my eyes pop out of my head.
Otherwise, is there any other exercise I should include?
I forgot to mention lat pull-downs, I do those also.
