Need suggestions for a lifting routine

[evns]

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

 

[DrBdan]

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

 

[Torrid]

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

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.

 

[PUO3]

Starting strength.

 

[Uchi Mata]

Starting strength.

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.

 

[LZD]

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.

 

[evns]

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

 

[evns]

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

 

[Noblet10]

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.

That would actually be great for a beginner.

 

[PUO3]

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.

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

 

[DrBdan]

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

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

 

[PUO3]

I suppose.

 

[evns]

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

 

[HockeyBjj]

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

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.