2 Day Split Idea

[Gary Peters]

My main focus is MMA/conditioning with strength training. Basically I only have 2 days available for heavy lifting. I've been following the 2 day split in the faq however I was wondering if I could get some opinions on the following split. My main question is whether or not squats are a weekly requirement or if it is fine to do every other week with the exercises listed below. Opinions, suggestions, hate all welcomed.

Week 1

Day 1
Deadlift
Power Cleans

Day 2
Dumbbell Bench Press
Weighted Chins
Overhead Press


Week 2

Day 1
Squat
Snatch

Day 2
Barbbell Bench Press
Bent Over Rows
Weighted Dips


To me it seems like a good variety to mix it up, let me know what you experienced guys think. Thanks.

 

[immovablestone]

Squat both days, each week.

 

[Gary Peters]

That sounds like major DOMs..

 

[Donut62]

I think you are on the right track with your ideas, personally, if you are only going to lift two days a week you would be better served by making both of those days full body with each day being a:

1) Olympic Lift
2) Squat or deadlift
3) Upper body push
4) Upper body pull

Say an example week would be:

Day 1
Snatch, Back squat, OHP, Chins

Day 2
Power clean, deadlift, bench, rows

 

[Gary Peters]

Maybe something like this?

Day 1
Snatch
Squat
Bench Press
Bent Over Row

Day 2
Power Clean
Deadlift
Overhead Press
Chins

 

[Donut62]

Yes, that would be fine, I edited my post for clarity and wrote almost the same thing in, lol. I think you are grasping the concept. To me doing only one upper and one lower workout a week is more of a maintenance routine and your not going to see the gains you want from it.

 

[Gary Peters]

Gotcha thanks makes sense. Two questions though..

1. Think I should sub in weighted dips for either bench or OHP every now and then?

2. What kind of set/rep ranges should I be looking at? Seems like alot of volume... im used to busting my ass with just 3 of those... now its going to be 4 per workout.

 

[takeahnase]

Mike Burgener suggests:

Oly
Overhead
Pull
Leg

This gives you a bunch of options:

Oly = Clean and Snatch Variants
Overhead = Overhead Variants, e.g. push press, overhead press or rack jerk - you could also do overhead squats here
Pull = Deadlift variants, or clean/snatch pulls, or maybe rows and chinups
Leg = Front or back squats, rdls, unilateral stuff.

 

[Mark Limbaga]

Maybe something like this?

Day 1
Snatch
Squat
Bench Press
Bent Over Row

Day 2
Power Clean
Deadlift
Overhead Press
Chins

that looks much better though I'd omit BORs on day 1.

 

[Donut62]

Gotcha thanks makes sense. Two questions though..

1. Think I should sub in weighted dips for either bench or OHP every now and then?

That is fine, I would put them in place of bench if you aren't interested in powerlifting and are just seeking upper body strength increases.

2. What kind of set/rep ranges should I be looking at? Seems like alot of volume... im used to busting my ass with just 3 of those... now its going to be 4 per workout.

A lot of ways you can do the setreps... and I think you will find that you can easily handle those 4 lifts working out twice a week after a little break in period.

I would keep oly lifts to 3 reps or less for 5-8 sets.

Squats, benches, dips, chins, I think 5x5 is a good general set/rep scheme.

Deadlift I would suggest working up to one heavy set of 5, or doing 3-5 sets of 3 or less reps. Just my 2 cents. As Babyphenom said dumping BOR's on day 1 would the first thing I would axe if it's too much workload to handle with your other training.

 

[Gary Peters]

To clarify... do deadlifts hit the same areas and more as BoRs or do I definitely need to include them somewhere in my routine?

 

[Donut62]

To clarify... do deadlifts hit the same areas and more as BoRs or do I definitely need to include them somewhere in my routine?

Different lifts, one the upper back musculature works isometrically while the posterior chain extends the hips, the other involves contraction of the lats/traps/rear delts to pull the bar into your stomach while the posterior chain works isometrically. If you are doing heavy chins already you are hitting those muscles though.

 

[Gary Peters]

That is fine, I would put them in place of bench if you aren't interested in powerlifting and are just seeking upper body strength increases.



A lot of ways you can do the setreps... and I think you will find that you can easily handle those 4 lifts working out twice a week after a little break in period.

I would keep oly lifts to 3 reps or less for 5-8 sets.

Squats, benches, dips, chins, I think 5x5 is a good general set/rep scheme.

Deadlift I would suggest working up to one heavy set of 5, or doing 3-5 sets of 3 or less reps. Just my 2 cents. As Babyphenom said dumping BOR's on day 1 would the first thing I would axe if it's too much workload to handle with your other training.

Thank you.

 

[Gary Peters]

Different lifts, one the upper back musculature works isometrically while the posterior chain extends the hips, the other involves contraction of the lats/traps/rear delts to pull the bar into your stomach while the posterior chain works isometrically. If you are doing heavy chins already you are hitting those muscles though.

So I can do either weighted chins OR bent over rows correct? Same muscles targeted?

 

[Donut62]

So I can do either weighted chins OR bent over rows correct? Same muscles targeted?

Same general muscles, though you are working in different planes of motion so they are similar in the sense that bench press is similar to overhead press. If you want you could do one for 3-4 weeks, and then switch it up if you are set on keeping the first day of your split to 3 lifts. With lots of olympic lifts and deadlifts your back will be sore from the isometric work it has to do.

I'm guessing you are somewhat inexperienced, no offense, so the main thing is just to pick something and stick with it and you'll make huge noob gains.

 

[Gary Peters]

Same general muscles, though you are working in different planes of motion so they are similar in the sense that bench press is similar to overhead press. If you want you could do one for 3-4 weeks, and then switch it up if you are set on keeping the first day of your split to 3 lifts. With lots of olympic lifts and deadlifts your back will be sore from the isometric work it has to do.

I'm guessing you are somewhat inexperienced, no offense, so the main thing is just to pick something and stick with it and you'll make huge noob gains.

No offense taken, its not that im inexperienced its just im trying to fit everything into my schedule and it seems like alot but ill give it a go, thanks for your help!

 

[Gary Peters]

Ok just finished up a session including Deadlifts, Power Cleans, Weighted Dips, Weighted Chins... not bad, not bad Seems I can do 4 lifts in one session.