Thread: My routine, I need some advice.

You have a good attitude, that helps you around here, haha.

Free weights are the best thing for all around weight training performance, so dont worry about not using machines - you're not missing much apart from sub-par results and the occaisional injury!

Compound lifts are also the way to go if you want functional strength, but that training split will probably lead to overtraining of your shoulders at least.

Try to think not in terms of bodyparts, but pushes and pulls, and horizontal /vertical planes of motion. The body doesnt know bodyparts, it just knows movements. This lends itself better to compound movements.

For example, you think bench press is just a chest exercise? It also recruits your shoulders, triceps, and lats.

If you're a fighter, it'd be a good idea to implement some circuit training and plyometric/explosive movements into your program aswell. In a fight theres obviously not much need for slow controlled movements like a heavy back squat, but lots of need for fast explosive power.

Try to vary your rep ranges through periodizing your program, theres some info on that (and most of the other stuff ive mentioned) in the sticky topics at the top of the training forum. Read them all a few times, have a go at putting together a full program, and post it back here so we can take a look at it.

Welcome to IM.

Thanks dude, you make a lot of sence, I will get on it.

Originally Posted by Samo

Thanks dude, you make a lot of sence, I will get on it.

No worries. The mistake a lot of people make is that they think training is all about brawn, but for a large part its all about knowing your stuff.

Thankfully we have quite a few members here who seem to know absolutely everything, haha.

What are some good uni-lateral movements for the arms to strengthen your shoulders for faster striking?

Originally Posted by Doublebase

What are some good uni-lateral movements for the arms to strengthen your shoulders for faster striking?

lat side raises /shoulder presses/front raises...

Originally Posted by Doublebase

What are some good uni-lateral movements for the arms to strengthen your shoulders for faster striking?

Punches.

Originally Posted by Doublebase

What are some good uni-lateral movements for the arms to strengthen your shoulders for faster striking?

You can use a resistance band or a cable to do twisting one arm presses. Perform the movement explosively.

Originally Posted by fufu

You can use a resistance band or a cable to do twisting one arm presses. Perform the movement explosively.

Yeah! I've seen people doing those. They put them over a post, then their arm, and punch a punching bag and it still goes flying everywhere as if the band was nothing .

Originally Posted by Doublebase

What are some good uni-lateral movements for the arms to strengthen your shoulders for faster striking?

improving punching technique + full body explosive movements like snatches and cleans

of course it all depends what level your at now

Originally Posted by Gazhole

Yeah! I've seen people doing those. They put them over a post, then their arm, and punch a punching bag and it still goes flying everywhere as if the band was nothing .

True story...I've done it a bit myself on my conditioning days, it is alot of fun.

Originally Posted by FatCatMC

Punches.

What are they?

Hello I'm back,

Can anyone tell me why I am unable to post a responce from me home computer, I keep getting a message telling me to log in when I already have?

I am now using me work computer, as I was yesterday, and it seems fine.
Where it says 'Posting rules' in lower left corner, me home computer says 'you MAY NOT post new threads' is this a setting that needs to be changed? If so how do I do it?

Sorry this aint a lifting question, I was gonna post my new push, pull routine idea for some feed back, but was unable due to this problem.
Many thanks from Samo.

Me new routine goes like this:

Workout #1- push day

bench press x3 sets @4-8 reps
weighted dips x3 sets @4-8 reps
decline flys x2 sets @4-8 reps
millitay press x3 sets @4-8 reps
d/bell press x3 sets @4-8 reps
upright rows x2 sets @4-8 reps
skullcrushers x3 @4-8 reps

workout #2- pull day

bent rows x3 @4-8 reps
1 arm d/bell rows x3 @4-8 reps
wide grip pullups x3 @4-8 reps
b/bell srugs x3 @4-8 reps
cuban pressx3 @4-8 reps
E-Z bar curl x3 @4-8 reps
reverse curls x3 @4-8 reps

Workout #3- legs, calfs and ab's (l,c,a)

hack squats(b/bell) x3 @4-8 reps
b/bell lunges x3 @4-8 reps
SLDL's x3 @4-8 reps
leg curls x3 @4-8 reps
stand calf raise x3 @15 reps
knee raises x3 @12-15 reps
weighted crunches x3 @12-15 reps

---------------------------------------------------------
week 1= day#1/day#2/day#3/day#4/day#5/day#6/day#7
Push /rest / l,c,a /rest / pull / rest /rest
---------------------------------------------------------
Week 2= day#1/day#2/day#3/day#4/day#5/day#6/day#7
l,c,a / rest / push / rest / l,c,a / rest /rest
---------------------------------------------------------
Week 3= day#1/day#2/day#3/day#4/day#5/day#6/day#7
pull / rest / l,c,a / rest / push / rest /rest
---------------------------------------------------------
Week 4= day#1/day#2/day#3/day#4/day#5/day#6/day#7
l,c,a /rest / pull /rest / l,c,a / rest / rest
---------------------------------------------------------
(l,c,a= legs, calfs, ab's)

Then RR for 4 weeks (same patturn as above), and after that it will be time for muscle shock (not thought that far ahead yet, will probably use superset?)

What do you think? I have tried to go by the 'Sticky, building a routine' guidelines, and have made a few adjustments for my home training.

Peace!

Better. Looks like you did some research. You could probably trim that down a little. You could cut out a back and chest exercise. IMO.

I will probably lose the 'flys' as the are not compound movment, but am not sure what to take from the back. Any suggestions?

Cheers for your responce

Choose one of these. I don't think you need to do both on the same day.
bent rows x3 @4-8 reps
1 arm d/bell rows x3 @4-8 reps
Maybe alternate bi-weekly.