Hey I am new to this forum, not new to fitness, but very new to the Gym. Some questions have not been clarify yet although I have asked many coaches in the gym (maybe my university?s coaches which are probably just students that applied for a job there) do not know as much as I wish I would appreciate a lot any help you guys can give me or tips, and if there is something I can help with my Martial Arts knowledge I would gladly help.
Well one of the things is to set a goal for the gym workout right? My goal is to gain strength and endurance for Judo, TKD (tae kwon do), and an all around fighting (mma).
I used to be part of the Mexican TKD team around 5 to 4 years ago, and back then I did not have to do anything, they would give me the shakes, the pills, the protein, the vitamins that I needed and all I needed to do was train. Now, without the millions and trillions of coaches I am left lost in the propaganda of the ?Magic Energy pills,? ?Super Bull?s nuts Protein? or the ?Testosterone Factory powder.?
Basically I need help developing a steady, nice, hard workout if the one I have is not correct to help me increase strength and endurance (now days judokas look as swollen as Arnold). The one I am doing right now leaves me sore every time I work that type of muscle so I assume it?s working. This is my 5th week so next week is my de-loading week. So if someone can go over my workout and say if it?s good for me or not i will be forever thankful.
Is the Pyramid workout right for me?
I am not sure what to do to raise my ATP levels ribose and creatine perhaps?
Also what supplements do I need, I am taking caffeine, green tea, isolate whey protein, multivitamins, and I have a good diet with 5 meals a day.
Besides the gym workout I do grappling (judo) a few hours, shadow boxing 10 min, sparring not sure about the time, 60 min cardio divided in 40 min and 20 min sessions. All of this leaves me depleted so I have hydro-pro and electrolytes to re-hydrate myself
My Rest time is ok I think every time I start a workout at the gym I am not sore on the muscles I will work, I sleep 6 to 8 hrs, take slushy baths when sore, contrast showers and ice massage. I am seeing good results with this gym workout; however I believe it can be changed to become a smarter plan, and I would like to stick to free weights to increase my core. And although I may sound to be very knowledgably about it?I am not. I am very confused as of right now. For example people say first I should do hypertrophy, then strength training, and I though I was doing both?.argh I have not idea what I am doing with this plan I have right now, any help enlighten me according to my goals will be appreciated?a lot, really a lot.
I workout at the gym 5 days a week and it goes like this
MONDAY is: biceps, triceps, and forearms.
Bicep Curls (5 sets, first 3 sets to 25 rep 4th and 5th set to 12 rep. I do pyramid training starting at 10lbs and moving to 35lbs on each side with the bar)
Triceps extension (5 sets, first 3 sets to 25 rep 4th and 5th set to 15 rep. Pyramid again starting at 5lbs and moving to 20lbs dumbbell)
One Arm Bicep Curl [isolation] (This one is done over one of those crystal balls. 5 sets, first 3 sets to 25 rep 4th and 5th set to 12 rep. Pyramid again starting at 10 all the way to 40 dumbbell).
Overhead Triceps Extension (5 sets, first 3 sets to 25 rep 4th and 5th set to 15 rep. Pyramid again starting at 5lbs and moving to 25lbs dumbbell)
Push Ups (2 sets of 15 of regular pushups with elbows close to body and hands in a fist. 2 last sets of clapping push ups)
Alternating Dumbbell Raises (5 sets, first 3 sets to 25 rep 4th and 5th set to 12 rep each side. Weight goes from 10lbs each hand to 30)
Forearm Curls (my hands are behind my back near my bottom and are done with the bar. 5 set, first 3 of 45 rep and last 2 of 40 rep. Weight goes from 5 lbs on each side to 20)
Reverse Bicep Curls (The ones done with overhand grip and then bring the bar to chest?not sure if I got the name right. 5 sets, 12 rep. Weight goes just as the forearm curls)
Bench Presss (5 sets, first set 30 rep, 2nd set 30, 3rd set 25, 4th set 20 and last set 15rep. Weight goes from 10lbs each side to 50 each side plus the weight of the bar?a total weight I think of 125lbs)
Triceps bench overhead (skull crushers) (5 sets of 20 reps. Weight goes from 10lbs to 25)
Bench Press close grip (5 sets, first set 25 rep, 2nd set 20, 3rd set 15, 4th set 15 and last set 12rep. Weight goes from 10lbs each side to 45 each side plus the weight of the bar?a total weight I think of 120lbs).
Hammer curls (5 sets of 12 rep. Weight goes from 10lbs to 25)
I have this pretty much down with reg squats, wide squats, lounges, one legged lounges, one leg jumps, dead lifts, calf raises, glute ham raises, and rubber band exercises and kicking. My legs are pretty strong after all that time in TKD.
THURSDAY: Shoulders, back, neck
Lateral Shoulder Raises: (5 sets, first 3 sets 20 rep, 4th set 15, last set 12. Weight goes from 10 to 30lbs) With Dumbbell
Neck Curls: (5 sets 20 rep. Weight goes from 2.5 lbs to 15lbs)
Upright shoulder raises: (5 sets, first 3 sets 20 rep, 4th set 15, last set 12. Weight goes from 10 to 30lbs). With Dumbbell
Mat Curls: (wrestling exercise to strengthen the neck. 4 sets of 12 rep)
Neck: (this consists of trying to push someone?s leg with my head to the right and then left. 4 sets each side with 15 rep)
Shoulder shrugs: (5 sets of 25 rep. Weight goes from 20 to 40) With Dumbbell
Overhead shoulder: (5 sets of 20 rep. Weight goes from 10 to 30) With Dumbbell
Military press: (5 sets, first 3 of 20 re, last 2 of 12rep. Weight goes from 20lbs on bar to 70 on bar.) With bar on back of head
Judo Pushups: 3 sets of 15 rep.
Military press: (5 sets, first 3 of 20 re, last 2 of 12rep. Weight goes from 20lbs on bar to 70 on bar.) With bar on front of chest.
Shoulder lifts: (This one is done by lifting the bar to your chin level?I do not know its name. 5 sets of 20 rep. Weight goes from 20lbs on bar to 40lbs on bar)
Arnold shoulder presses: (4 sets of 12 rep. Weight goes from 10lbs to 20) With Dumbbell
Good mornings (3 sets of 15 rep. Weight stays the same 50lbs on bar)
FRIDAY is legs
Saturday, and Sunday is playing soccer, basketball polymetrics, conditioning and rest.
My conditioning involves jumping squats and jumping lounges as well as level changes from Greco roman wrestling. And Some other exercises. So thanks for whatever help you can provide and for taking the time to read my post. Thank you.