[norcal313]

I've started training with a lot more intensity lately. I typically weightlifted 5 days a week, now that I am training 3 days a week (MMA) I am having trouble getting into the gym to lift weights as much. I work early so there's no real possibility of doing weights in the morning and lifting weights after training is out of the question. I need at least one day of rest out of my week.

My question to you is this; since I realistically only have 3 days to weight train, how should i split up my routine? Or do you think I should cut back MMA training to 2 days? Back in high school I used to do multiple muscle groups when I worked out (chest/tris or back/bis) but I hit a ceiling fast with that routine. I now lift each muscle group on it's own day.

My thoughts were something along the lines of:

Weight Training Day 1: Chest/Back

Weight Training Day 2: Biceps/Triceps

Weight Training Day 3: Legs/Shoulders


Any suggestions?

[ScottAM]

what are you lifting for (power, muscular endurance, body building, )?

[norcal313]

I'm not looking for huge gains or anything, my real goal is to gradually increase my strength, but mainly keep what I have. I'm in pretty good shape strength-wise, my cardio is what's really lacking (hence why I am training more).

[Clint07]

Go with a Push - Pull - Squat routine

Day1 Push Day:
Bench Press
Military Press
Skull Crushers or Board Press
Other Push Exercises/Core

Day2 Pull Day:
Deadlift
Rows
Pull Ups/Chins
Other Pull Exercises/Grip

Day3 Squat Day:
Squats
Lunges
Other Squat Assistance/Core

I think breaking things down into planes of movement instead of muscle groups makes a little bit better sense for what your going after.

[BabyPhenom]

go to performancemenu.com... download issue 3.. It talks about how you can mix conditioning with max effort lifting

[norcal313]

Thanks for the read.