MMA Forum

I have been going to the gym at work but only running,cycling or cross training for an hour. I want some sort of routine to get into but not sure how to start. I have looked at a few websites etc, but the all seem to garentee that there way works!
My goal is to bulk up my upper body, and lose a bit of weight.
Does anyone have any ideas for a 4/5 days a week program? Max time per session 1-1 1/2 hours.

Thanks in advance for any replys.

y dnt you just ask me ya muppet.lol.I will write you one out.

__________________

Yes mate, I can sort this out for you too if you like.

But, by 4-5 a week, do you mean including cardio sessions? Or weights 4-5 a week? Dont do weights 4-5 times a week!

If you want ill sort you out a good strength program which will add some good overall weights strength as well as grappling strength and strike power. And Ill get you fit and cut. BUT, make sure you keep up your fight training throughout to keep sharp.

Sessions will be under 45 minutes if you train at a proper pace.

What sort of martial arts are you into? And what sort equipment have you got access to mate?

Plus, for the best reading of people's training and diets etc, join Natural Muscle Forum - Index and read everything. Best bodybuilding forum out there, all UK, and all natural. Loads of experts and pros too.

Let me know the above details and Ill give you some advice. Probably best, rather than write you a program to follow, Ill teach you the basics so that you can make your own and adapt it as you need for your personal requirements. You know, 'give a man a fish and he'll eat for a day, teach him to fish and he'll feed his family for life', and all that!

Let me know if you do buddy.

I know you will lofty, just want to see what other peoples opinions are etc so I can give em all ago.

I don't do any martial arts as of yet. I am quite keen on boxing, as a couple of guys I work with box, and at my works gym we have a punch bag and the dummy etc.
The gym has got a bit of stuff, free weight, quite a few machines, and all the cardio machines I can think of from cross trainers, rowers, bikes, tredmills.
Ill get some pics of it and stick em up so you can see exacly what there is.

Monday

Exercise
Squats Sets 5 Reps 6-10
Behind Neck Shoulder Press Sets 5 Reps 6-10
Upright Row Sets 5 Reps 6-10
Wrist Curl Sets 3 Reps 6-10
Crunches Sets 3 Reps 6-10
Tuesday

Tuesday

Exercise
Bench Press Sets 5 Reps 6-10
Shoulder Width Lat Pulldown Sets 5 Reps 6-10
Close Grip Seated Pulley Row Sets 5 Reps 6-10
Standing Calf Raise Sets 5 Reps 6-10

Wednesday - Rest

Thursday

Exercise
Deadlift Sets 5 Reps 6-10
Dumbbell Shrug Sets 5 Reps 6-10
Reverse Wrist Curl Sets 3 Reps 6-10
Crunches Sets 3 Reps 6-10
Friday

Friday

Exercise
Tricep Dip Sets 4 Reps 6-10
Close Grip Bench Press Sets 4 Reps 6-10
E-Z Bar Curl Sets 4 Reps 6-10
E-Z Bar Reverse Curl Sets 4 Reps 6-10
Seated Calf Raise Sets 5 Reps 6-10

That Took The P*ss To Do With All The Colouring And Bolding But I Hope You Like It!

I'm not a big fan of that weights program. Too many exercises, not enough rest.

I also wouldnt fancy doing heavy shoulder press on Monday and then bench press on Tuesday.

I think you could remove a few of those exercises and decide on a rep range beforehand.

I would be more inclined to do something like:

Day 1 - Push
Squat
Flat Bench
Shoulder Press
Dip

Day 2- Pull
Deadlift
Bent over row
Wide Grip pull-up

Or if you have an extra day

Day 1 - Chest\Biceps
Flat Bench
Incline DB Bench
Flyes
Curls

Day 2 - Back\Shoulders\Triceps
Deadlift
Shoulder press
Bent over row
Weighted Dip

Day 3 - Legs\Abs
Squat
Stiff Leg Deadlift
Calf Raise
Weighted Crunches

All would be 5 x 5 for my personal preference, but you could do 4 x 6 or 3 x 8 or whatever you like.

Thats just my opinion though!

Yhh Sounds Good Buh If You Want TO Get Big I WOuld Do It

MONDAY - Back, traps and delts
Pull ups - 3 x 10
Barbell Rows - 1 warm up, 2 heavy sets to failure at 6-10 reps.
Clean and Press - 1 warm up, 2 sets to failure at 10 reps.
DB lateral raises - 2 x 15.
Behind the back shrugs - 2 x 10.

Wednesday - Chest and arms
Incline DB press - warm ups, 2 sets 6-8 reps.
Incline flyes - 2 sets 10-15
Flat Bench - 2 sets 10-15.
EZ bar curl - 2 x 10
Alternate Hammer curls - 2 x 10
French Press - 2 x 10
Overhead rope pressdowns - 2 x 15

Friday - Legs
Leg ext - 2 x 20
Leg curls - 2 x 15
Walking lunges - 2 x 20 steps.
Squats - 3 x 20 at max weight for 20. Very hard.
Stiff legged deadlifts - 2 x 10

Its an unorthodox routine but its perfect for this. On Monday you're using basic movements for back thickness and width, then training speed and power using lower back, traps and delts with clean and press. Then laterals for medial delt width.
Wednesday you're targeting your upper chest before doing bench as a last exercise which will really mix it up and pump your chest out. Good solid heavy arm movements to finish off.
Friday you're pre-exhausting the legs by machines and lunges first before your squats. Its cuts the required weight in half and saves your back for your other training like MMA etc. Plus its very effective for massive legs. 20 rep squat sets with as much as you can are the hardest thing in the world. You feel like you're done at 12 but can push on rep by rep for what feels like an eternity!

Of course there is more to it than that. You need to learn to use the target muscles correctly and there are techniques you cant write in a post, you have to be there to show, but its good volume and will be more than sufficient. It worked for me at that volume anyway.