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Help needed for workout plan

FedorTheBear

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Hey, I'm currently only able to work out 3 days a week. Monday,Wednesday, and Friday I'm working out my whole body eacvh day. Is this bad? Or should I keep doing it or mix it up and do legs on which day and do what? Thanks for any help. I just don't wanna hurt myself in the process. My goal is to get bigger and stronger for when I go back to BJJ in a few weeks. I'm 17 and i weigh 158. Thanks.
 
monday...deadlift day + assistant lifts

wednesday...press day + assistantlifts

friday....squat day+ assistant lifts


this is the direction i was pointed towards by this forum
 
ChUtEBoXWaNnAbE said:
monday...deadlift day + assistant lifts

wednesday...press day + assistantlifts

friday....squat day+ assistant lifts


this is the direction i was pointed towards by this forum
Exactly what I was going to say, read a few of the stickies and you'll find exactly how to structure such a routine.
 
What are the assistant lifts for each of the primary worjk outs? Thanks.
 
FedorTheBear said:
Hey, I'm currently only able to work out 3 days a week. Monday,Wednesday, and Friday I'm working out my whole body eacvh day. Is this bad? Or should I keep doing it or mix it up and do legs on which day and do what? Thanks for any help. I just don't wanna hurt myself in the process. My goal is to get bigger and stronger for when I go back to BJJ in a few weeks. I'm 17 and i weigh 158. Thanks.

How long have you been lifting for? When I got started lifting, a three day squat/push/pull split worked wonders, but recently I've had more success doing full body workouts. I generally stick to squat/push/pull for the bulk of my workout, but start with a lower body exercise on push day before going on to standard pressing motions, and try to get one pulling exercise in as well. I do more or less the same thing on squat or deadlift day Tonight I'm going to the gym, and the plan is:

Front squat 5x6
cgbp 5x3-5
bent row 4x 4-6
db ohp 3x8

dips 4x6

If you've been lifting for less than 6 months or have been doing a bodybuilder-type routine, read the stickies and go to urban's site. If you've been lifting for a while (I'm guessing by this post you haven't been, but something to keep in mind) total body workouts are wonderful, provided you mix up the exercises you do and the volume/intensity with which you perform them.
 
What does your current routine look like? Full body workouts work if done properly
 
FedorTheBear said:
What are the assistant lifts for each of the primary worjk outs? Thanks.
Basically they're moves which train the same muscle groups as the main lift and are done to target a specific muscle group or weak point in the lift. I see mto remember Carnal's website had a make your own workout page that gave different assisstance lifts to choose from but can't find/remember the link. Urban's site has an example worout that shows assisstance exercises quite well.

http://www.angelfire.com/hero/urbandruid/Strength_training_101.html
 
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