dontsurfonmytur

ok I been lifting 3 times a week with 3x12, 4x8, and 5x5 intervals of one day with horizontal push/pull, one day with vertical push/pull, and one lower.

what to change after this??
also i am currently grappling and have tournaments maybe every month or every other month, so i would love the endurance and strength.

Bernie2

I like splitting up lower and upper body on different days twice a week. Upper body Monday and Thursday. Lower body, lower back and abs Tuesday and Thursday. Looks like you are doing a good job at doing low and higher reps to work all the different muscle fiber types. I'm a former grappler myself. Good luck in your tourney. I did my best if I carb loaded/hydrated after weighins and then got some sleep. Made me sharp and quick. Hard to sleep sometimes at the tournements.

KelJu

I have done full body, then body part training, then P/RR/S, and now I have been doing push/pull/legs for the last year. I saw by far the most gains using push/pull/legs.

Just my 2 cents worth.

dontsurfonmytur

how did ur body part training look like??

KelJu

Hehe, it was terrible.

Day 1:
Flat Bench Press, Decline Bench Press, Behind the neck Shoulder Press

Day 2:
Squats, Leg Extensions, Seated Calf Raises

Day 3:
Pull-Ups, T-Bar Rows, Shrugs

Day 4:
Dumbbell Arm Extensions, EZ-Bar Curls, Dumbbell Hammer Curls


Now I am posting this as how not to structure your routine.
Luckily P-Funk and Cowpimp got me straighten out.

alwaysbelieve1

And that is what works for you. Everyone develops on different levels and different programs.

We all must find what works best for us and continue to evolve around that mark.

The key to any routine lies in your ability to abandon it for another.

-Always Believe In One Forum-