Any personal trainers/weight lifters on here?

[AndyBrown]

Need a bit of help with a workout plan.

I've stopped going to gym pretty much altogether now and focusing on training Muay Thai and K1, I train every day and most days twice a day but I'm missing lifting weights.

I used to do a 4 day split but now I want a program that trains my full body that I can do a couple of times a week but I'm struggling to find any.
I'm thinking I'm best doing excercises like single arm dumbell clean and press and things like that but not to sure what else. Id imagine I'd want squats , deadlifts, bench press and pulls up in theres aswell.

Can anyone offer any advice?

Cheers guys

[bigmig95]

If you want to do a full weight program but struggling for time you can't beat Squats, deadlifts and bench presses, they'll cover the majority of muscles you need for improved all round condition and strength.  Splitting these three shouldn't interfere with your other training too much.  A set of 5 x 5 with a warm up and a good stretch after doesn't take that long, just ensure the area you're training on that day isn't fatigued from your other training.

I wouldn't say these three are specific for you're sport though but if you're missing the gym these will be fine and will cover most bases.  You will gain power and strength doing these correctly and progressively but the speed you need will be from pad work and plyo specific training.

Whats your weekly routine look like and do you have any plans / goals for the year ?   

 

[lukemk5gti]

Due to work commitments I might have to change my program every few weeks from a 6 days split to a 2 day split and bodybuilding.com always has me covered.

I take most of my plans from them and you can state how often you can workout in your case and they'll spit out a plan suitable.

FYI the "project mass" plan although requires a lot of commitment was incredible.

[AndyBrown]

Whats your weekly routine look like and do you have any plans / goals for the year ?   

The below is my week off work, I work week on week off.

Monday - 10am - Muay thai
            7:30pm - K1

Tuesday - Free in the morning so ill put a gym session here.
                6:30pm - Muay Thai.

Wednesday - 10am Muay Thai
                 - 7pm Muay Thai

Thursday - Free in the morning so ill go to the gym here.
              - 7:30pm Boxing

Friday - 10am Muay Thai
           5:30pm K1

Saturday - 10am Muay Thai
              - Gym again, maybe, maybe not, it is saturday! lol

Sunday - Rest/get nagged off the girlfriend.

Ive sort of got over wanting to look big now really, started to be more bothered about fitness and just generally looking good as im a bit propa lump atm lol. I rather fill my time with the thai and K1 because I love it, feel so much better after a session of that than any time ive spent in the gym

I take most of my plans from them and you can state how often you can workout in your case and they'll spit out a plan suitable.

I completely forgot they had that search function! Like a lot of people on here lol

[bigmig95]

Is the intensity split into different sessions, ie one session more technical than a full on cardio HIT session, and how long are the sessions.  If you're still a lump doing this volume I'd want to re-address something.  You're not Dominoes Pizza biggest customer are you      I assume you're diet is clean ?

[AndyBrown]

The morning ones are more intense, especially Friday and Saturday as that's sparring.
Morning is an hour and evening 1.5 hour.
I've only just started doing he morning sessions as its at a different place, with me working nights I wanted somewhere to go during the day aswell.

My diets decent when my girlfriend isn't here, my housemate is offshore and I'm not on nights lol.

The best solution is probably to bin our lass, get my own place and quit my job  .
I'm gunna sort a program out this afternoon and I'll post it here see what you all think.

[bbfb10]

I did a personal training plan from UP Fitness. I was eating 1kg of meat a day, spread over 5 meals plus a post workout protein shake. The weight fell off me.

[lukemk5gti]

I did a personal training plan from UP Fitness. I was eating 1kg of meat a day, spread over 5 meals plus a post workout protein shake. The weight fell off me.

Personally, I think a kilo of meat a day isn't good for you.

Too much animal protein is linked to cancer and if I were you I'd get a bit more info from a doctor before diving in! I mean to say this in the nicest way possible, it really could cause damage later in life so better safe than sorry.

[Rob.]

1kg of meat a day? That's a pretty serious amount...unless you weigh 150kg?

I get through about 0.5kg along with a protein shake, and that puts me a decent bit over 2g protein/kg body weight

[AndyBrown]

They reckon you should have 1g of protein for every lb you weigh.
I dont have loads of protein shakes through the day as I get a lot of my protein from my food, which you should do.
Protein shakes are only a supplement, you dont want to be getting most of your protein from them.


Anyway, heres what I plan to do at the gym, this will be Tuesdays, Thursdays and maybe Saturdays or Sundays
The numbers are reps per set. Let me know what you think, any (positive ) criticism/advice welcome.

Bench Press                  12   10   8
Dips                                  10   10   10
Pull Ups          Failure   Failure   Failure
Deadlifts                            6   5   4
Militry Press                   12   10   8
Squats                           10   10   8
Lunges                           12   10   10
One Arm Clean and Press   15   12   10

[bigmig95]

Looks like a run of the mill workout that would cover all bases to me.  Personally If you're doing three sets I'd run.

1 warm up set - 10-12 reps
1 working set - 10-12 reps, heavier than first
1 set to failure 6-8 reps, max effort.

Ideally you could do with someone to spot for you and squeeze that extra couple of reps that you can't do on your own.   

[AndyBrown]

Looks like a run of the mill workout that would cover all bases to me.  Personally If you're doing three sets I'd run.

1 warm up set - 10-12 reps
1 working set - 10-12 reps, heavier than first
1 set to failure 6-8 reps, max effort.

Ideally you could do with someone to spot for you and squeeze that extra couple of reps that you can't do on your own.   

There would be a warm up set for each muscle group aswell, usually do about 14 reps on half what I'll finish on.

I always get a random person to spot the last set for me, all seem to be orite in my gym.

[lukemk5gti]

They reckon you should have 1g of protein for every lb you weigh.
I dont have loads of protein shakes through the day as I get a lot of my protein from my food, which you should do.
Protein shakes are only a supplement, you dont want to be getting most of your protein from them.


Anyway, heres what I plan to do at the gym, this will be Tuesdays, Thursdays and maybe Saturdays or Sundays
The numbers are reps per set. Let me know what you think, any (positive ) criticism/advice welcome.

Bench Press                  12   10   8
Dips                                  10   10   10
Pull Ups          Failure   Failure   Failure
Deadlifts                            6   5   4
Militry Press                   12   10   8
Squats                           10   10   8
Lunges                           12   10   10
One Arm Clean and Press   15   12   10

Seems to cover all of your bases, a compound move like a squat should be nearer the top I'd say.

I'd personally go in this order:
Squats                           10   10   8
Deadlifts                            6   5   4
Lunges                           12   10   10
Pull Ups          Failure   Failure   Failure
Bench Press                  12   10   8
Dips                                  10   10   10
Military Press                   12   10   8
One Arm Clean and Press   15   12   10