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  1. #1
    Registered User xMenace's Avatar
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    Need help building a workout for twice a weeks

    Basically just want to keep what I have gained and not lose everything.....strength I dont mind losing a little......but Mass I would like to keep..... Only got two days a week to lift for about a hour and a half each of those days.....maybe a little less....
    Reason being I am training for a fight and dont have as much time with school work and training to lift.....so any advice on what I can do to keep my muscle over the next 4-5 months
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  2. #2
    Registered User xMenace's Avatar
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    Originally Posted by xMenace View Post
    Basically just want to keep what I have gained and not lose everything.....strength I dont mind losing a little......but Mass I would like to keep..... Only got two days a week to lift for about a hour and a half each of those days.....maybe a little less....
    Reason being I am training for a fight and dont have as much time with school work and training to lift.....so any advice on what I can do to keep my muscle over the next 4-5 months
    another note....mostly just want to keep uperbody muscle....as I am pretty sur i will maintain lower body with the workouts were I am training for my fight.....alot of lower body work...and some bodyweight stuff....more muscle endurance...so its not like I am just being lazy all week
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  3. #3
    Registered User Fairfax's Avatar
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    You could do an upper-lower with everything trained once a week, or a full-body with everything trained twice a week. 1.5 hour workouts would give you enough time to hit most things reasonably effectively either way. The 'search' function will bring up a lot of suggestions for both options.
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  4. #4
    Registered User TheBeastTyler's Avatar
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    What kinda fight? Just curious.
    Feb 1, 2013 (started getting serious)/Current maxes at bw of 156-162lbs

    Bench 205x3 (went back up about two inches before touching chest)/255x5
    Squat 230x5 (half squat)/315x2 (real squat, paused)
    Deadlift 185x5/475

    Cutting [ ]
    Bulking [ X ]
    Workout log:
    http://forum.bodybuilding.com/showthread.php?t=159776261&p=1197756951#post1197756951
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  5. #5
    Registered User bam757's Avatar
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    bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000) bam757 is just really nice. (+1000)
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    Phat routine by layne norton? Combo of strength ans hypertrophy. Hits each muscle twice a week
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  6. #6
    Registered User xMenace's Avatar
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    Originally Posted by bam757 View Post
    Phat routine by layne norton? Combo of strength ans hypertrophy. Hits each muscle twice a week
    thanks, gonna look this up....and mma
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  7. #7
    Registered User TheBeastTyler's Avatar
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    Just remember, technique is more important than strength. But yeah, it does make sense to get some advice on what to strengthen.
    Feb 1, 2013 (started getting serious)/Current maxes at bw of 156-162lbs

    Bench 205x3 (went back up about two inches before touching chest)/255x5
    Squat 230x5 (half squat)/315x2 (real squat, paused)
    Deadlift 185x5/475

    Cutting [ ]
    Bulking [ X ]
    Workout log:
    http://forum.bodybuilding.com/showthread.php?t=159776261&p=1197756951#post1197756951
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  8. #8
    Registered User MeadMaker's Avatar
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    Have a look at All Pros intermediate programs in the stickies. Three of the four programs are 2 days a week. I have run Int#1 and #3 with success.
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  9. #9
    Registered User 336's Avatar
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    Wait, so you are training for a fight and are willing to sacrifice strength for size?

    You do know that the bigger you are, the faster you are going to wind? Bigger muscles take more oxygen.

    So what you're setting yourself up for is to be a weaker fighter that gets exhausted faster.

    I suggest you don't do that bro.
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  10. #10
    Registered User xMenace's Avatar
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    Im not willing to sacrafice strength for size...I just dont want to lose what I have gained because of a fight....I am extremely confident in my ground game and stand up, technique is great.... I am confident enough to know that I will not be getting winded quick...my cardio level is really good....but at the same time I dont want to lose all the muscle I have gained just because I am gonna be doing alot of cardio and conditioning andn round work.....I dont want to add muscle just dont want to lose what I gained as it is hard for me to pack on weight.....for example I weighed 158 prior to adding some weight...I dont want to lose all my muscle nd be in the same boat
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