Thanks for the complement. I have to give you props as well for being a fighter. I’m sure overall you’re in better shape than me. Plus I wish I knew how to fight. LOL
Well my routine right now has been low reps, high weight to try to add some size as you are right in the fact that us compact guys have a difficult time putting on size. It’s funny to see a guy in the gym who looks alot bigger but can’t lift nearly as heavy. Have you ever noticed that? I’ve lately been doing my workouts as follows:
Day 1 Flat bench: 2 or 3 warmup sets increasing the weight slightly, then 2 sets of bench press with weight I can do 4 to 6 times, the 3rd set I reserve for putting weight on that I’m not too comfortable with. I may be able to do it 1 or 2 times. The slowly increasing in heavier weight really helped me get stronger and I find it’s the only way for me to put on added size.
Military press: I do Military press with a straight bar or dumbells depending on what I feel like. Same principle, I do a warmup set or two and I do 2 or 3 workout sets; 2 sets being with weight I can do 4 to 6 times and the 3rd reserved for much heavier weight. Don’t be afraid to ask for a spot. There’s no shame in it.
Weighted dips: 3 to 5 sets; 12 to 15 reps
Day 2 Cardio because I’m training for OCS so the size might disappear somewhat but shit happens.
Day 3 Pull ups and/ or lat pull downs:
For pull ups I’ve been trying to go for more reps because I have to do 20 of them for a perfect PFT in OCS training and right now I find it hard being heavier in weight and I think my lats are a little under developed.
Seated rows: 3 to 5 sets 4 to 6 reps
Shoulder shrugs: I like to do these with a straight bar but some people use dumbells which is fine. My first couple of sets on these I go light because I have a fear of injuring my shoulder after knowing someone who did. After I warm up I really try to go heavy and sometimes it feels like I can barely hold the bar. Get a belt if you go really heavy to protect your back.
Bicep curls: 3 sets,12 to 15 reps because I like the pump
Weighted incline situps 3 sets until failure.
Day 4 more cardio (I hate it)
Day 5
Squats: I’ve really been trying to work on these as my legs are lagging. I could take some tips from you for legs. I really try to stretch good for this because my lower back feels tense an awful lot.
Gotta warm the torso up. Anyways 2 or 3 warmups sets, nice and slow, not letting my knees go past my toes and really watching my form as this is for me, the hardest exercise to have good form.
Next 2 sets, same thing, 4 to 6 reps (ass to ankles) 3rd set, go heavy (with good form, no cheating and going only parallel) and do 1 or 2 reps with a spotter.
Deadlifts: 3 to 5 sets, 4 to 6 reps
Reverse back situps (I guess that’s what you’d call them) 3 sets as many as you can do. Use weight to build up that core.
Well I’m sure you’re tired of reading all this but this is pretty much what I do. I don’t do everything verbatum as I like to mix it up for muscle confusion but this is a template I guess.
The most important thing, especially for us is to eat clean and eat alot. I hope this information was useful and I’d like to see some pics when you put the weight and the muscle back on. Good luck on the fight
ROb