Spilt Rountine vs. Full Body Workout

[kickboxfan]

hitting the iron more than 3x a week for fighters is counter productive, also i have researched and found that split routines are not as productive for fighters as full body workouts...

[EmptyneSs]

anyone who says that muscle mass will slow u down obviously doesnt know much about fitness.

xtra muscle and being in better shape will only make ur body perform better. ive seen a 250+lb bodybuilder gracefully doing capoeira. also look at how athletic pro wrestlers are, and some of those guys are like 6'8, 300 lbs, yet they do moonsaults off ring posts or doing acrobatics wich require more skill and athleticism than throwing a punch or a kick.


btw, to gain muscle mass, doing alot of compound exercises is the way to go.

[koto_ryu]

Personally I'd go with full body workouts for fighters as think about it: you don't isolate your muscles during your fights, you use them all together. That's why compound exercises are the best way for a fighter to go. The best ones are clean and jerks, snatches, bench presses, barbell squats, deadlifts, bent-over rows, barbell curls, and overhead presses. You don't really need anything else.

[cboog]

http://www.defrancotraining.com/articles/archive/articles_westside.htm

this guy trains alot of athletes from different sports

http://www.angelfire.com/hero/urbandruid/Strength_training_102.html

this guy post on sherdog as a mod in the strength section knows his stuff, I think he fights mma too

http://www.trainforstrength.com/

don't like weights, scrapper enough said

http://www.crossfit.com/

they have workouts of the day tough stuff too

[milkthecows]

This thread just made me rethink my whole training programme.

I usually work one body part a week. 4 sets of exercises. 8 - 10 reps per exercise.

For example

Monday - Back + Biceps

Tues - Chest + Triceps

Wed - Back + Shoulders + Muay Thai at night

Thurs - Rest

Friday - Legs

Sat - Muay Thai

Am I under/over training? Because lately, I haven't been growing one bit.

[cboog]

This thread just made me rethink my whole training programme.

I usually work one body part a week. 4 sets of exercises. 8 - 10 reps per exercise.

For example

Monday - Back + Biceps

Tues - Chest + Triceps

Wed - Back + Shoulders + Muay Thai at night

Thurs - Rest

Friday - Legs

Sat - Muay Thai

Am I under/over training? Because lately, I haven't been growing one bit.

for a better critique you should post the exercises in your workout. but you should shoot for more compound exercises(bench, deadlift, squats, bent rows etc) not isolations(bicep curl, preacher curls,etc) your a fighter not body builder right!! compound exercises at 3-5 sets 5 reps working up to 85-90% of your max check out this guys site http://www.angelfire.com/hero/urband...ining_102.html
for more info

[EmptyneSs]

do compound exercises as well as isolation ones. devote most ur effort and energy to the compound exercises, but isolation ones have benefits too.

[xmartial artist]

legs

QUOTE- Monday quads/hamstrings
Squats (10/8/6/4/2)
Leg press (3 sets)
Leg extensions (3 sets)
Leg curls (3 sets)
Stiff leg dead lift (10/8/6/4/2)

There is too many exercises even for some bodybuilders....... unless you remove the leg curls and get a personal trainer to show you how to use the leg press to perform calf raises (unless you know already) apart from that your leg workout seems good.
And another thing with legs you have to up the reps to 15+,12,10,8 because the legs are used all the time they require more reps to grow more, one extra bonus could be better endurance as well.