Need suggestions for a lifting routine

Discussion in 'Strength & Conditioning Discussion' started by evns, Jun 4, 2014.

  1. evns

    evns White Belt

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    I'm 18 and I've been lifting for about two years, went from 57 kgs upto 75 kgs (and now im about 72kg lean), so Im a small guy.

    When I first started I could barely bench the bar, my deadlift was about 40kg with poor form and my squat 30kg. I can now Bench 70kg, Deadlift 110kg and squat 90kg so definetly need to work on my strength.

    Recently I have started training Muay Thai 6 days a week, so doing a lot of cardio I feel I need to change up my routine if I wish to continue getting stronger and bigger(pls dont delete thread, its not purely bodybuilding).

    Im currently doing Chest/Tri, Back/Bi, Shoulders, sometime slightly different and going 5 days a week.

    I want to get on a strength routine but also dont want to sacrifice size, whats a good routine and how many times per week?

    Thanks
     
  2. DrBdan

    DrBdan Something clever

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    5/3/1, two days/week. Read the S&P FAQ.
     
  3. Torrid

    Torrid Cunning Linguist

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    OP, what this guy said.

    Also, because you're young and can probably recover pretty well, you could throw Boring But Big into the mix with 5/3/1.
     
  4. PUO3

    PUO3 You are a can. Staff Member Senior Moderator

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    Starting strength.
     
  5. Uchi Mata

    Uchi Mata Preaching the gospel of heel hooks and left kicks

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    I've done both, and 2x a week 5/3/1 was much more effective without making me feel tired all the time.

    To TS: don't complicate shit. If you're doing a lot of Muy Thai, don't worry about beach muscles because you'll get them just from training a lot and eating clean. 5/3/1 will make you stronger and add size where you need it to be effective in combat sports.
     
  6. LZD

    LZD Purple Belt

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    If you're training MT 6x per week, lifting 2x is plenty. This is the go to template:

    Squat
    Bench
    Row

    Deadlift
    Press
    Chin-up


    The set rep scheme depends on preference/recovery ability - could be 5/3/1, could be 3 x 5, could be 5 x 5, as examples.
     
  7. evns

    evns White Belt

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    Thanks guys, think I'll go with big but boring 5/3/1 and see how I feel
     
  8. evns

    evns White Belt

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    Anyone know a good template planner? Is the strstd.com a good one to use? Would love to be able to print off some sheets and take them with me to gym to mark off
     
  9. Noblet10

    Noblet10 Purple Belt

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    That would actually be great for a beginner.
     
  10. PUO3

    PUO3 You are a can. Staff Member Senior Moderator

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    Not sure how training 2x a week can make you feel tired all of the time.
     
  11. DrBdan

    DrBdan Something clever

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    Presumably that's in addition to a large volume of skill training since the TS was talking about training Muay Thai 6x/week.
     
  12. PUO3

    PUO3 You are a can. Staff Member Senior Moderator

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    I suppose.
     
  13. evns

    evns White Belt

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    Im young and eat/sleep a lot so even lifting 5 days a week and MT 6 I rarely feel tired so thats not really a concern for me currently. But I know that its not only the effects I can feel that matter, which is why I want to rearrange my lifting as Im sure this will all catch up with my CNS eventually
     
  14. HockeyBjj

    HockeyBjj Putting on the foil

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    Would highly recommend. Then do the other upper/lower lift as assistance 3x5 but a bit lighter than you would have if doing it starting strength style. So-

    Overhead press 5/3/1
    Bench 3x5

    Squat 5/3/1
    Deadlift 3x5

    Bench 5/3/1
    Press 3x5

    Dead 5/3/1
    Squat 3x5

    Add in some pulling motions like rows and pull-ups on upper days, and maybe core work and lunges or something for legs.
     

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