dontsurfonmytur

Ok, starting tomorrow, i am going to start full body 3x a week. I am going to stat training for MMA and I don't want to really get my legs so big. But i do think I need to build some mass on my upper body. So does that mean for my leg exercises the reps should be really low (2-5) or really high (12-15)? Also should the rep ranges be different for different exercises? (For example: bench press and hammer curls) I was wondering if someone can show me a set/rep ranges(specifics) i should use for size and strength.

Double D

I watched an insane workout from Matt hughes about 3 months ago. He goes through an insane circuit training session. 1 hour with no rest. I think he used mostly machines, but none the less it was crazy impressive.

dontsurfonmytur

Also, can i do the 5x5 with compound movements and the accessory movements, keep it 10-12?

Double D

IMO if I was trying to go somewhere with MMA I would wanna be stronger as aposed to bigger. With 5X5 you are looking torwards more power/strength than you would with a rep scheme of 10-12.

P-funk

yes you could.

although the volume might be high when trying to compound that with in the ring training and practice.

Idealy you need to figure out how much you are going to train in the martial arts each weekand then base your program around that.

Work on maintaining flexibility as you train also.

I would probably work in the 5-8 rep range for strength or power/power-endurance exercises.

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"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

dontsurfonmytur

Well, I will not train for mixed martial arts yet. I will probably train much less with weights when I actually do start training for mma. But for right now, I just want to gain some upper body strength/size and overall power/strength. When I start to train for fights, i will probably train for endurance (high reps).

P-funk

I would train for power endurance and do some extra conditioning but, with the weight, you should be focusing on your strength as well. it is vital. force=mass x acceleration

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"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

TJ Cline

I would do a high rep day and a low rep day. When you hit the MMA workouts drop the total body to once a week only.

I highly recommend all IronMagLabs supplements!

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dontsurfonmytur

Well, Should I than use the same workout all 3 days that i train, but alternate the reps. (one high rep, one low rep, repeat)

TJ Cline

I would mix up the exercises a bit. Bench one day then the next do DB incline, Dead lift one day the other do SLDL...ect. I think mixing up the reps is a good thing. Many guys get fixed on the idea that the only way to get big or strong is to lift in the 3-6 rep range, and that is just wrong....and usually all about ego and big weights.

I highly recommend all IronMagLabs supplements!

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dontsurfonmytur

How about I have one week of low reps, than the next week with high reps? Is that good?
also on the low rep days, i do more sets, and on the high rep days i do less sets right? If so, is this ok?
Low rep day: 5 sets and 4-5 reps (only for compound movements) isolation movements i will do 8-10 reps
High rep day: 3 sets and 12-15 reps (only for compound movements) isolation movements i will do 14-15 reps

TJ Cline

That is good also, sounds a bit like gopros training style


http://www.ironmagazineforums.com/sh...ad.php?t=31408 (Power/Rep Range/Shock: The Basics)

I highly recommend all IronMagLabs supplements!

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dontsurfonmytur

is it just as good to go 2 weeks low reps than 2 weeks high reps?
Because i have 2 workouts and i dont want 1 workout gettin gmore high rep days or more low rep days.