Changing my weight lifting routine- Recommendations?

[Deterius]

Hi guys
I practice Mixed Martial Arts and Brazilian jiu jitsu and I try to have a weightlifting routine as well- Not really complimentary- but in the same ball park- I've been doing this routine for already 6 months with little change- and it feels stale!

My goals are; general weight loss, optimization of the 'beach muscles' (to look good), and help a bit my fighting.

my routine is 3 to 4 times a week.
and everyday its
Chest and triceps

3x 4-7: Incline chest press (variation of dumbbells and barbell)
3x 4-7: Bench press (variation of dumbbells and barbell)
3x 10-12: Push up variation / flyees (some sort of chest variation)

Back and biceps
3x 5-8:One arm row (bent over row)
3x 5-8:Pull downs (I variate the type of pull down)
3x 5-8:Incline rows/seated row

Legs
3x 10-12:Lunges
3x 8-10； Squats

So I still want to keep exercising my chest, back and legs- but I feel this routine is way old.
What would you guys recommend ?

[Filero]

Originally Posted by Deterius

My goals are; general weight loss, optimization of the 'beach muscles' (to look good), and help a bit my fighting.

Please to take a look here: RossTraining - Articles

The above is an option you might consider. You must be working hard in your MA and BJJ classes. I realize weight loss and getting swole are your main goals, but in the previous article Ross shows that you can do a performance-based workout and get big. Not big and slow, but big and fast, powerful, explosive. It would mean re-vamping your workout philosophy from your current type of routine, but it really seems to me that someone who is probably working so hard in class, if he's going to get big, might as well develop fighter's muscles. Ross uses all kinds of training methods (as you can see in the video), but if you wanted to stick with only or mostly weights, you can still put together that same type of program.


If you decide to go this route, I can point you to more material and help you tune your workout. If you want to stick with a bodybuilder's workout, I'm sure there are others around who could help. Good luck whatever you decide

[GQchris]

3-4 times a week on top of all the other training sounds like a bit much..

also, sounds like you're just trying to look pretty, why not do that full time..

[Tom Yum]

Originally Posted by GQchris

3-4 times a week on top of all the other training sounds like a bit much..also, sounds like you're just trying to look pretty, why not do that full time..

Chris, do you have a good weight training routine that you found helped with your PT scores?

My numbers are pretty good so far - but I'd like to put them through the roof. I just started lifting weights again after a long layoff, but not more than 2 x per week.

[GQchris]

Originally Posted by Tom Yum

Chris, do you have a good weight training routine that you found helped with your PT scores?

My numbers are pretty good so far - but I'd like to put them through the roof. I just started lifting weights again after a long layoff, but not more than 2 x per week.

Actually when I was an active duty Marine, the weights were used primarily to help me strengthen my body for a lot of humping with a heavy pack.

Best thing to do is to practice what your physical fitness test events are, in the Navy I don't know what that is.. but when I was on active duty, months before the actual pft I was banging out as many pull ups as I could, and also running as fast as I could but double and triple the distances, so when it came test time, I would smoke it..

The weight training was just a supplement to all the other stuff I was doing, and kept me from breaking like a pencil marching under heavy loads.

It's like that old saying goes, wanna be able to bang out more push-ups? Then do more push ups, same with pull ups or getting faster on your runs, exhaustion is key followed by proper rest and nutrition of course.

[Tom Yum]

I've taken Stew Smith's material and used it. His material fine tuned my conditioning and brought me up to where I'm at now. And he uses the same idea - improve pushups - do more of them.

The goal of my lifting is not to get in the way of my calisthenics, rather to add a few more reps and to cut off a few more seconds. I've basically taken excercises that work the muscles used during the PT events and am doing high rep work.

[Deterius]

Well- basically exercise once a day- so one day its lifting other days its bjj or mma.

Yeah looking pretty is one of my goals! I won't lie

I think I might not be pushing myself hard enough- but im very bored with this workout- I've been doing it for a while and the results haven't been great.

I guess its part motivation- i want to change my workout so I still work my "pretty muscles" but at the same time make it useful.

[hullpaulg]

Team Quest Grappling Workout | MMA Videos, Fight Clips, UFC Videos & MMA News | MMA-FIGHT-VIDEO.COM look at this a great routine by sir randy aswell so its good i do but have changed it i dont do good mornings and s.l dead lift i put in lunges and and clean and press but use the same formula trust me start light