Need help for a 2 day split training

[johnmatrix83]

Hi there,

besides my martial art training, I work out 2 a week. I've been doing pretty much a full body workout with 3 sets and 10-12 repetitions each. I'm about 5"9 at around 165 lbs, which is allright imho. Now I want to gain strength but definitely don't want to gain any mass and weight with it. I've been reading the stickies and threads here and I still feel totally overwhelmed. On the one hand there's the 5x5 approach, which a lot of people use, mainly focusing on only a couple of exercises like squats, deadlifts etc. On the other hand, it also makes sense to do like 4 sets and 25 repetitions each to work on my endurance. Since I only have to days to work out, what would you suggest?

I've been thinking about doing a 5x5 two day split and adding a couple of core exercises, which are wonderfully explained in a sticky I found here. What number of repetitions and sets would I chose for those exercises and how many of those should I do? Does it make sense do to for example squats in a 4x25 routine?

My main aim are, as I already said, to do a workout, which helps my grappling, but not to gain weight and mass.

I'm very thankful for any help I can get.

[misspelledgeoff]

so you want to get strong, but you absolutely don't want to gain muscular bodyweight. hmmm, can't help ya...

[vision1]

Do the 2-day split in the FAQ. Keep the reps low and work on getting stronger. Improve conditioning outside of the weight room.

[johnmatrix83]

Well, a certain muscle growth is inevitable, but training the way I did so far, I will definitely keep on gaining much more weight, and I'm not into bodybuilding...hoping for some help out there

[DrBdan]

Muscle/weight gain is more a function of diet than what weights you lift. If you aren't eating more calories than you burn it's pretty much physiologically impossible to gain weight. +1 to the two day split from the FAQ. I did it for a while and made decent gains. Just don't overeat and you won't gain weight.

[plugchop]

^ You are pretty much asking the impossible here.

If your goal is to improve your grappling, then endurance and technique should do the trick without the worries about weight gain.

[johnmatrix83]

Ok, it does seem like an impossible task, but I'll try to watch my diet and if I gain weight, well, whatever... But the question about the core exercises is still open, how many would you do in addition to the 2 day split training from the FAQ and how many sets and repetitions? Thanks for all your answers so far.

[hatchoo]

Originally Posted by DrBdan

Muscle/weight gain is more a function of diet than what weights you lift. If you aren't eating more calories than you burn it's pretty much physiologically impossible to gain weight. +1 to the two day split from the FAQ. I did it for a while and made decent gains. Just don't overeat and you won't gain weight.

+1

when i did the 2day split, i did 5x5 for bench/squats/press then 5x3 on deadlift. for assistance exercises, try to do about 8-10 reps, just remember that they are there to support your main lifts. do cardio on your off days. good luck with your goal.

[shouldercharge]

i think its important to build a good maximal strength base before you start working on strength-endurance.stick to lower rep high weight until your at or close to-benching bodyweight and squatting and deadlifting 2xbodyweight.
also the high rep work is more likely to make you gain mass more than gaining strength.

[WhiteLightning]

Decline situps (weighted once they get too easy)
Hanging Leg Raises
or Russian twists on a decline bench (add weight when they get to easy)

for 3 sets of 15. Choose one.