Muscular Burnout

[Legion Kreinak]

So then you suggest I do work with heavy weights? If so, with your lil split, how many sets/reps would you recommend? And how much RM %

 

[Lord_Suston]

Here was my old back routine
Back/bis/traps
Pull-ups 3 sets 15 reps all done explosively
Deadlifts 3 sets 6-10reps
Seated cable rows 3 sets 15-18 reps
One arm rows 2 sets 12 reps

Bis 4 sets alternating seated curls 12-15 reps
Shrugs barbell 5 sets 12-15 reps

after this I would stretch and rest and on the off days I would work on fighting form and speed. If you feel that you are getting too slow then ease up on the weight training a little and train more on fighting.

 

[Legion Kreinak]

Hey, sorry to keep buggin ya lord, but do you think these are all good workouts for targeting my whole body?

Bench
Inclined Bench
Squats
Curls
Closegrip Bench
Heel Raises (for calves)
SL DeadLifts
BO Row
Wrist Curls/Reverse W. Curls
Military Press
Upright Row
10-15 mins of ab workouts

 

[Lord_Suston]

clean and jerk and deads, these help develope strength and power, everything else looks real good

 

[Legion Kreinak]

Oddly, I dunno what Clean n Jerk is, and Deads I was never comfortable with, always the chance of injuring myself, even though I know how to use proper form it just feels wierd to me. Only seems to work the lower body anyway. By the by, is there a chat or something we can talk in? It'd be easier... if you have AIM message me - "Echinacea87"

 

[Lord_Suston]

I can't chat at work since the nosie will get to loud and I work in a hospital. Deads don't need to be dangerous if you have good form and use weight that is light enough to allow not to induce bad form. Clean and jerk is when you take the weight off the floor and basically lift it to your chest and then press it up over your head. Great movement for explosive strength and sheer speed

 

[Legion Kreinak]

Aren't clean n jerks a lil dangerous? Sounds like you could pull out your back... Oh and by the way still, would you recommend doing wrist curls just as lil add-ons?

 

[Lord_Suston]

any excercise has its own amount of danger involved from breaking your wrist while hitting a bag to ripping your ACl while running. We try to minimize these dangers by using good form and common sense. If you find wrist curls beneficial, then I say go for them. Many athletes who get hurt usually don't train the bodypart that gets injured. Strengthening your body in all parts will help lessen the chance of injury.

 

[Legion Kreinak]

What do cleans build, anyway? It seems just like a rushed military press to me...

BTW thanks for all your help! ^^

 

[Lord_Suston]

definitely not a rushed military press. Works on hams, glutes, quads, lats, delts, tris, trap, oh f*ck it basically works everything. Great movement for overall strength, and explosive power...