Well here's my dilemma.. With full time school, part time job, and muay thai training, I have little time left to lift weights. I don't wanna stop completely because I've already lost a bit of size, and became "softer".
I was thinking of doing a 2 day split like so:
Day 1:
Incline bench press 4 sets
Flat bench press 3 sets
Barbell rows 4 sets
Deadlift 3 sets (have to go light on this one, got a bad back)
Dips 3 sets
Ab work
Day 2:
Squat 4 sets
Front squat 3 sets
Lunges 3 sets
Leg curls 3 sets
Push press 4 sets
What do you think? I'd like to get my strength up, and put on a bit more size. Diet is taken care of.
I'm a fighter too... I had this dilemma a while ago... if you wanna be a good fighter speed is key... if you lift heavy weights, you'll be slower... so lift light weights but a lot of them. Your workout looks good to me. I would do ab work outs everyday... when u throw kicks, you use ur abs when you take hits ur abs/chest must be able to withstand it. I gotta get back into shape too... i miss fighting...been injured for about 5 months now but i'm commin back. the feeling of beatin the sh*t outta someone is priceless.
i kicked some guy... heres how to describe it.. your toe normall looks like this l well i guess my toe caught something and i tore my joint capsule so it looked like this / so i couldnt walk for a while... its still swollen now so its like permanently damaged... also pulled/tore my hamstring because i didnt stretch enough if you want i can send you some of my fights just contact me on aim and i'll send it to ya. aim: vietfob714
If you're not concerned about developing strength, then this would work.
Seriously tho, the thing about lifting heavy weights making you slower is a myth made up by karate people or something. Pro fighters lift heavy weights, pro boxers lift heavy weights, and olympic lifters, who have insane explosive ability (ever see a 300lb man with a higher vertical jump than you? and there was also supposedly a study done where olympic weight lifters were able to beat olympic sprinters in the first 10m of a race or something due to their insane explosive strength) obviously lift very heavy weights.
But yeah, I'm pretty sure there haven't been any studies done proving that heavy weights make you slower.
I try to do heavy weights. I keep lighter one's nearby so if I can't finish my set I just grab them and get out the last few reps.
My right arm is also a bit stronger than my left so I tend to start with my left and only do as many with the right as I do with the left.
One thing I found was that my muscle groups are taking to this Bikram Yoga like crazy. My back has gotten so much stronger for one thing which was really important to my goals.
so your telling a huge body builder with huge arms can kick and punch faster then some1 who is smaller and a lot more ripped? They may be stronger but the cannot be quicker... can a huge body builder run faster then a smaller fitter runner? its all the same... same with cars... most smaller cars are faster then big SUVs but SUVs have more power...look @ all those UFC fighters... anyone look like a body builder (exception of randelman... that guys a monster)
so your telling a huge body builder with huge arms can kick and punch faster then some1 who is smaller and a lot more ripped?
Bodybuilders compete at like 6% bodyfat. They've got striations in their glutes. Find a fighter who's sub-6% bodyfat.
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They may be stronger but the cannot be quicker... can a huge body builder run faster then a smaller fitter runner?
Faster? No, because they don't specifically train for it, but look up Kevin Levrone. He just marginally lost to... dammit, can't remember the guy's name, but he was a world-class sprinter.
In fact, look at this dude's quads.
Big-ass quads!
^That's Kevin Levrone, by the way.
Quote:
its all the same... same with cars... most smaller cars are faster then big SUVs but SUVs have more power...look @ all those UFC fighters... anyone look like a body builder (exception of randelman... that guys a monster)
Bodybuilders don't really train with "heavy weights" like how powerlifters and other strength athletes do. I mean yes, they are using more than I can lift, but if you're doing 8-12 reps with a weight it's not really heavy (for you) by definition. Not that that even matters, because muscle mass doesn't make you slower in the first place.
At any rate, bodybuilders don't train to fight. All else being equal (training, fighting ability, etc), a bodybuilder would beat a smaller guy in a fight UNLESS he got to the point at which his size hindered his flexibility, but there are hardly any people like that. Look at the big fighers in UFC. They would pwn the skinny guys any day. That's why a 220 guy @ 10% bf won't fight against a 150lb guy @ 10% bf.
you say speed without strength is useless... well its also the other way around... strength without speed is also useless. Best is combination of both... but in my sport... i'll take speed over power anyday... cuz speed builds power. Heres a link of Taekwondo in the Olympics.
may i suggest some alternatives.
intensify your martial arts training, and drop the lifting to once a week. it intensity should help you keep "toned" without loosing anything. the lifting will help keep you toned out too. it should break the rythm of your normal routine of martial arts.
i work full time and go to school part time. and the rest i do in training. i don't lift weights anymore cause i never have time. but i chose training. make your choice man. to me training>lifting.
off topic- to each his own about power vs speed. i choose speed over power. i weigh 140 and can't gain anything for all my trying. so i concentrate on agiligty, and speed. if you gain weight wrong you will loose speed.
Yeah i debated with lifting for a while too... i used to fight 118 i'm about 5'5 but still everybody was taller then me... went to college gained weight started lifting then i was about 145 solid... started fighting again... not as fast and agile as i used to be... so i stopped lifting and worked more on kickin and training... now i'm down to 136 and hopefully dropping to about 127 for national qualifiers and hopefully nationals this year... Props to those wrestlers who can keep dropping weight... its killer... much easier when i was younger.
help me out boys 
what was your injury? That's a pretty long time to be out of it
