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I’m trying to design an 8 week cycle with the intention of taking up a martial art..So I need to focus on strength, strength endurance, cardio and flexibiliy.
I’ve been using weights for about 7 months mainly for hypertrophy.I plan to do 3 strength endurance routines and 1 max strength routine.
I can squat over my bodyweight but will keep the max strength to one routine until my core strength improves( especially lower back)
Muscle endurance
This is the routine I designed to be performed 3 times a week.
Squats//Front Squats
Bench press
Lat pulldown
Lunges
One arm Shoulder press
Close grip bench press to skull crusher
Adductor pulldowns(only on 2 ME sessions) in preparation for splits.
Other exercises I intend to use are incline bench, decline bench, incline dumbbell bench,bent arm pullover, decline pullover, cable cross, dips, front raise and pullover,
one arm seated row, bent over dumbbell row, side lunges, leg press.
Is exercise selection and order ok?
I use one arm shoulder press because I broke left collar bone 6 months ago so there is strength imbalance.
This would initially be performed for 2 sets 15 reps with 30-50% IRM?
Is it best do to this as circuit training?
How long should the rest interval between sets and circuits be(2mins?)
How should I progress?Will I get the reps up to 25(30/40%1RM) then up the weight again?
I believe the no. of exercises should be 4-8.
How many exercises for upper/lower body?
If I have 7 or 8 should I stick to 3 leg exercises and 4/5 upper body?
Max strength
I’ve developed 2 Max strength routines as follows:
Squat
FrontLat Pulldown or ChinUps(underhand grip)
Bench Press/dumbbell incline press
Lunge
Pullovers
Front Squat/Squat
One Arm Seated Pulley Row
Cable Cross/decline bench press
Lunge
Shoulder Press
Barbell shrugs 1 set 10 reps once a week
Forearms-reverse curl,wrist curl(palms up)2 sets each 6-8 reps
-done with max strength routine
Should I alternate routines or stick to one?
Is the exercise selection right?and the order?no.of exercises?
This is performed vertically so to get adequate rest of 3-5 mins right?
How should I progress?Is this a good strategy
I perform two sets of each exercise?8 reps then up weight for 5 reps for 3 weeks
5 reps up weight and 3 reps every fourth week.
Cardio
I was thinking of HIIT for cardio. This will give me a balance of aerobic/anerobic right?
Where should I jump in ?
30 sec sprint phase 30 sec rest phase 10-12 sets
then move on to 60 sec sprint phases lower rest phase from 2 to 1 mins
and raises no of sets
How much cardio.
I was thinking 2 HIIT sessions and one steady state run(I play soccer for an hour every week so maybe this could replace this)
I’ll also do core work 3 times a week(sits ups(for hip flexors, back extensions, ab work) and dynamic stretches everyday
Order of sessions in week
This is the most difficult part – how should I order everything in a week for appropriate recovery and use of energy systems.
I’ve planned 3 muscle endurance, 1 max strength, 2 HIIT sessions. When should I have the rest day. Can I perform HIIT in the one workout after muscle endurance.
A few more questions. I lifted for hypertrophy and gained about 21 pounds going from 10.5 stone to 12 stone. I’d like to get to about 12.5(My height is 6 foot) Can I still gain some muscle mass lifting for strength? Could I lose any body fat in this cycle?
Also some nutrition advice- when I lifted for hypertrophy 3 times a week I took a protein shake (whey protein/carb sugars(maltodextrin/dextrose) after the workout and only on the workout days. Should I still take a shake like this when I lift for muscle endurance?
This is my first post. Hopefully I’ve shown some knowledge of training and have not babbled too much. Hope someone can fill in the blanks for me especially ordering sessions in a week and the amount of cardio and any other suggestions.
I’ve been using weights for about 7 months mainly for hypertrophy.I plan to do 3 strength endurance routines and 1 max strength routine.
I can squat over my bodyweight but will keep the max strength to one routine until my core strength improves( especially lower back)
Muscle endurance
This is the routine I designed to be performed 3 times a week.
Squats//Front Squats
Bench press
Lat pulldown
Lunges
One arm Shoulder press
Close grip bench press to skull crusher
Adductor pulldowns(only on 2 ME sessions) in preparation for splits.
Other exercises I intend to use are incline bench, decline bench, incline dumbbell bench,bent arm pullover, decline pullover, cable cross, dips, front raise and pullover,
one arm seated row, bent over dumbbell row, side lunges, leg press.
Is exercise selection and order ok?
I use one arm shoulder press because I broke left collar bone 6 months ago so there is strength imbalance.
This would initially be performed for 2 sets 15 reps with 30-50% IRM?
Is it best do to this as circuit training?
How long should the rest interval between sets and circuits be(2mins?)
How should I progress?Will I get the reps up to 25(30/40%1RM) then up the weight again?
I believe the no. of exercises should be 4-8.
How many exercises for upper/lower body?
If I have 7 or 8 should I stick to 3 leg exercises and 4/5 upper body?
Max strength
I’ve developed 2 Max strength routines as follows:
Squat
FrontLat Pulldown or ChinUps(underhand grip)
Bench Press/dumbbell incline press
Lunge
Pullovers
Front Squat/Squat
One Arm Seated Pulley Row
Cable Cross/decline bench press
Lunge
Shoulder Press
Barbell shrugs 1 set 10 reps once a week
Forearms-reverse curl,wrist curl(palms up)2 sets each 6-8 reps
-done with max strength routine
Should I alternate routines or stick to one?
Is the exercise selection right?and the order?no.of exercises?
This is performed vertically so to get adequate rest of 3-5 mins right?
How should I progress?Is this a good strategy
I perform two sets of each exercise?8 reps then up weight for 5 reps for 3 weeks
5 reps up weight and 3 reps every fourth week.
Cardio
I was thinking of HIIT for cardio. This will give me a balance of aerobic/anerobic right?
Where should I jump in ?
30 sec sprint phase 30 sec rest phase 10-12 sets
then move on to 60 sec sprint phases lower rest phase from 2 to 1 mins
and raises no of sets
How much cardio.
I was thinking 2 HIIT sessions and one steady state run(I play soccer for an hour every week so maybe this could replace this)
I’ll also do core work 3 times a week(sits ups(for hip flexors, back extensions, ab work) and dynamic stretches everyday
Order of sessions in week
This is the most difficult part – how should I order everything in a week for appropriate recovery and use of energy systems.
I’ve planned 3 muscle endurance, 1 max strength, 2 HIIT sessions. When should I have the rest day. Can I perform HIIT in the one workout after muscle endurance.
A few more questions. I lifted for hypertrophy and gained about 21 pounds going from 10.5 stone to 12 stone. I’d like to get to about 12.5(My height is 6 foot) Can I still gain some muscle mass lifting for strength? Could I lose any body fat in this cycle?
Also some nutrition advice- when I lifted for hypertrophy 3 times a week I took a protein shake (whey protein/carb sugars(maltodextrin/dextrose) after the workout and only on the workout days. Should I still take a shake like this when I lift for muscle endurance?
This is my first post. Hopefully I’ve shown some knowledge of training and have not babbled too much. Hope someone can fill in the blanks for me especially ordering sessions in a week and the amount of cardio and any other suggestions.
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