He want's me to incorporate all the compound lifts in one day, for example.
1 set squats
1 set pullups
1 set deadlifts
1 set bench press
rest.
4 times a week he said I could do this. He's very experienced, however I thought I'd check with you guys also as you have vast knowledge on these lifts. Would this be overkill? Or would it be ok? I suppose it'd be a like a full body workout (he mentioned it's good to get the blood to each part of the body, up and down etc).
Your thoughts?
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Results 1 to 7 of 7
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08-17-2009, 01:17 PM #1For time is on our side.
- Join Date: Dec 2004
- Age: 37
- Posts: 1,323
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My muay thai coach put me a on program..
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08-17-2009, 01:20 PM #2Registered User
- Join Date: May 2008
- Location: Vancouver, BC, Canada
- Age: 35
- Posts: 353
- Rep Power: 600
Are you going to warm up for all those exercises?
How heavy did he say you were to go for each lift?
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08-17-2009, 01:30 PM #3For time is on our side.
- Join Date: Dec 2004
- Age: 37
- Posts: 1,323
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Yeah I'll do a jog first, then do a full body stretch (that I use in muay thai, it hit's all the muscles in the body from neck down).Originally Posted by s3an87
He didn't mention how heavy to go, however he would of probably said moderate weight. I was quite surprised I'm 6 weeks out for a fight and thought he'd say leave off the weights and just do body weights but I guess compound lifts must be important for fight sports.
Do you think heavy would finish me? Or shall i trial and error?
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08-17-2009, 01:41 PM #4Veg can't get big lolwut?
- Join Date: Dec 2007
- Location: New York, United States
- Age: 32
- Posts: 1,551
- Rep Power: 551
Sounds a lot like Rippetoes. God, I'm becoming a Rippetoe whore on this part of the forum.
Look it up. Very clear progression/exercise scheme. And the volume won't kill you.
But I'll tell you, wherever you're at, deload a week before your match.Last edited by Mr.Runner; 08-17-2009 at 01:48 PM.
I only seem like I know what I'm talking about, because I only talk about things that I know about.
"One farmer says to me: 'You cannot live on vegetable foods solely, for it furnishes nothing to make bones with,' walking all the while he talks behind his oxen, who with vegetable made bones jerk him and his lumbering plow along in spite of every obstacle."
-Henry David Thoreau
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08-17-2009, 01:42 PM #5Endorphin Junkie
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,992
- Rep Power: 219375
interesting, i have heard great things about low volume and high frequency for strength gains. just make sure not to burn yourself out before your fight, keep in tune with your body and lay off if it gets too tiring.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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08-17-2009, 01:48 PM #6Registered User
- Join Date: Mar 2007
- Age: 39
- Posts: 2,285
- Rep Power: 478
Make it twice a week and include PROPER warm ups and sure that could work fine for a few months.
To guys starting out - please understand: when you can deadlift 450lb for 10 reps your back, hamstrings & traps will reflect THAT not which program you used to get there. When you can curl 150 for 10, your biceps will reflect THAT, not which program, rep range or method you used to get there. There is no voodoo independent of poundage progression, just faster and slower ways of getting to your next pit stop.
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08-17-2009, 02:46 PM #7GOMAD
- Join Date: Aug 2008
- Location: Pittsburgh, Pennsylvania, United States
- Posts: 1,278
- Rep Power: 386
i'd say its a nice idea but wont actually work. not if you're planning on upping the weight each session anyways. tell him to **** off and that you're getting on rips. jk
...but seriously.Squat - 180 lb - 3x5
Deadlift - 225 lb - 5 reps
Bench - 127.5 lb 3x5
Overhead Press - 95 lb - 3x5
Powerclean - 117.5 - 5x3
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