Workouts

[WELSHPOWER]

A full mass building workout day by day.
For someone in the off-season looking to add some serious muscle.

Monday: Chest, calves, abs
Incline barbell bench press: 4 sets x 6-8 reps
Flat barbell bench press: 4 sets x 6-8 reps
Incline flyes: 3 sets x 10-12 reps
Dips: 3 sets x 6-8 reps (chest-weighted)
Donkey calf raises: 4 sets x 10 reps
Standing calf raises: 4 sets x 12 reps
Hanging leg raises: 4 sets x 20 reps
Rope crunches: 3 sets x 20 reps

Tuesday: Back
BTN pulldowns: 4 sets x 6-8 reps
Barbell rows: 4 sets x 8 reps
Cable rows: 4 sets x 10 reps
Rear Delt raises: 3 sets x 10 reps
Deadlifts: 5 sets x 5 reps

Wednesday: off

Thursday: Legs, Biceps & Forearms
Squats: 4 sets x 6-8 reps (full reps)
Leg press: 4 sets x 10 reps (narrow stance)
Lying leg curls: 3 sets x 10 reps
Stiff-Legged deads: 3 sets x 10 reps
Barbell walking lunges: 3 sets
Incline dumbbell curls: 4 sets x 6-8 reps
21's: 3 sets
Hammer curls: 4 sets x 10 reps
BTB wrist extentions: 4 sets x 20 reps

Friday: Shoulders, Triceps & Abs
BTN Smith machine press: 4 sets x 10 reps
Upright rows: 3 sets x 6 reps
Side lateral raises: 4 sets x 10 reps
Bent-over lateral raises: 3 sets x 10 reps
Dumbbell Shrugs: 4 sets x 10 reps
Pushdowns: 3 sets x 10 reps
Overhead EZ-curl extentions: 4 sets x 8 reps
Weighted dips: 4 sets x 10 reps
Weighted crunches: 3 sets x 20 reps
Leg Raises: 3 sets x 30 reps


Give this workout a try, its basic theres no intensity booster techniques in it just basic heavy ass movements thats going to build you muscle upon muscle.

I personally think somethings like drop sets, superset, tri-set & fst-7 are best used pre-contest when you want to get shredded.

Ill write a pre-contest routine later on..

[killercuda426]

some cool info thanks

[Ninja Loco]

Although good info, these are just routines and numbers. Where are the intensity factors you spoke about? What exact techniques are you focusing on for intensity and progressive resistance? 4 sets of 12 can mean anything. Or nothing at all.

[Ninja Loco]

Good old Bradford Presses.

Awsume exercise for shoulder development without the strain on the elbow joints.

Trick is you only press to above forehead and then bring the bar down behind the neck and back over thats one rep.

Now THIS I like!!!

[WELSHPOWER]

The pre-contest training plan i would use would be basically the same as my off-season plan, id add in more isolation exercises and intensity boosters but id keep the weight heavy because i believe if you train light you arent going to keep that muscle fullness, a mistake i see alot of pro's doing in the videos.

[WELSHPOWER]

Although good info, these are just routines and numbers. Where are the intensity factors you spoke about? What exact techniques are you focusing on for intensity and progressive resistance? 4 sets of 12 can mean anything. Or nothing at all.

For the off-season.. straight sets and going up in weight each set. when i train each set i add weight 10kilos maybe 15kilos progressive overload on my muscles i dont keep the weight the same. but not everyone is like me, beginner might only be able to go up a few kilos each set.

[Ninja Loco]

For the off-season.. straight sets and going up in weight each set. when i train each set i add weight 10kilos maybe 15kilos progressive overload on my muscles i dont keep the weight the same. but not everyone is like me, beginner might only be able to go up a few kilos each set.

Straight sets on off season or even for a non competitor with BF higher than 10% is solid advise. I would advocate as heavy as possible to failure on the first set instead of pyramiding up, them when those fibers have been blasted, rest pause or drop set to get to the other fibers. I'd also say give a target rep range instead of a set number, like between 8-12. Then I'd make the first set heavy enough to fail right at 8, then use progressive resistance on that exercise by getting one more rep each week until I hit 12 reps with the original weight that I failed at 8 on. Then I'd add enough weight to bring me back to a starting point.

Isolation sets and advanced techniques like 21s, multiple drop sets, super sets and the like are pointless in my opinion if you're a beginner or have high bodyfat.


Im interested in seeing your martial arts conditioning workouts, bro. And are we talking real martial arts or karate or Tae-kwon-fu?

[WELSHPOWER]

A few of my secret intensity boosters..

Upright rows..
Lay 4 barbells out on the floor each one is heavier than the first; example 10kg 20kg so on up.
You do ten on the heaviest one and ten on the second and so on you go down heaviest to lightest.

Concentration hammer & curl..
You do one hammer curl then a normal curl all way up for 10 reps and repeat on other arm.

Dumbbell front, side, rear raises..
first off you do 10 front raises (both arms) then 10 side, 10 rear
you do this for 3 sets each set you up the weight but keep the reps at 10

[WELSHPOWER]

I've done real martial arts no crap.

Judo for 8 years
Amatuar boxer for 3 years & Full Contact Kickboxer
MMA Coach

Im not as fit as i was but i still got the head full of knowledge. fighting skills, conditioning for fights and so on.

[Ninja Loco]

I've done real martial arts no crap.

Judo for 8 years
Amatuar boxer for 3 years & Full Contact Kickboxer
MMA Coach

Im not as fit as i was but i still got the head full of knowledge. fighting skills, conditioning for fights and so on.

Bring the knowledge bro!! Bring the knowledge

[WELSHPOWER]

theres alot i can tell you guys about conditioning for mma & boxing or martial arts in general but its normally mma & boxing people want to know about.

some people like to use bodyweight circuits;
sit-ups - 10 reps
press-ups - 10 reps
squats - 10 reps
burpees - 10 reps
squat thrusts - 10 reps
leg raises - 10 reps
lunges - 10 reps

and you'll repeat all these exercises 5 times and more as your fitness builds

you can also do weight circuit. but the exercises you do should be based on mma or boxing so curls, calf raises and so on arent really need unless your going to curl your opponent.

[WELSHPOWER]

Bring the knowledge bro!! Bring the knowledge

Stay tuned

[Ninja Loco]

Bicep strength can always be taken care of with back exercises. I dont even train biceps for size anymore and Ive got a decently healthy looking one. Just need more strength and endurance. Ive gone the route of simplifying my own workouts to one or two exercises at the most per bodypart. I wont reveal exactly what Im doing or how Im doing it until I see solid results, but the FEELING is there, so Im quite exited.

[WELSHPOWER]

First off lets start with mma conditioning so im talking the strength side of things, if your not strong your finished in that ring or cage.
Every punch, kick you throw has got to hurt your opponent but to be able to do that you have to have the power and stamina to do it.

squats
bench press
deadlift
snatch
power cleans
clean & jerk

are a must in your strength day.
you want your weight your using moderate not to light and not to heavy, a weight you can do 15 reps easy so your building muscular endurance and strength.

you should have 2 strength training days in week. one day will be sets and another will be circuit.

now explain some of the exercises and what there good for in the cage,

squat; takedowns, pick-ups, punch power and kicking power.
bench press; if your being held down power to get out
deadlift; lifting people off the floor, say now they got you in a sangaku (triangle choke) you pick them up and slam them into the floor.

[Ninja Loco]

First off lets start with mma conditioning so im talking the strength side of things, if your not strong your finished in that ring or cage.
Every punch, kick you throw has got to hurt your opponent but to be able to do that you have to have the power and stamina to do it.

squats
bench press
deadlift
snatch
power cleans
clean & jerk

are a must in your strength day.
you want your weight your using moderate not to light and not to heavy, a weight you can do 15 reps easy so your building muscular endurance and strength.

you should have 2 strength training days in week. one day will be sets and another will be circuit.

now explain some of the exercises and what there good for in the cage,

squat; takedowns, pick-ups, punch power and kicking power.
bench press; if your being held down power to get out
deadlift; lifting people off the floor, say now they got you in a sangaku (triangle choke) you pick them up and slam them into the floor.

Fucking solid right there, bro. Solid, solid, solid.


With intermediate to advanced I add in things like full contact twists, sled pulls and push, etc. But the base should always have what you listed. Always.