Need help building a workout for twice a weeks

[xMenace]

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

[xMenace]

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

[Fairfax]

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.

[TheBeastTyler]

What kinda fight? Just curious.

[bam757]

Phat routine by layne norton? Combo of strength ans hypertrophy. Hits each muscle twice a week

[xMenace]

Phat routine by layne norton? Combo of strength ans hypertrophy. Hits each muscle twice a week

thanks, gonna look this up....and mma

[TheBeastTyler]

Just remember, technique is more important than strength. But yeah, it does make sense to get some advice on what to strengthen.

[MeadMaker]

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.

[336]

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.

[xMenace]

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