Hey well ill start by saying im a martial artist and i currently do a strength training program this is what i do(see below). Im 5ft 10" nd weigh bout 62-63kg i dont really care if i put on mass(it would be an added bonus) i just want to get stronger. Does this look ok anything i could add. I have only been properly training weights for about 1 month now. My bench and squats are realy poor compared to my deadlift. Should i add some Olympic lifts such as clean and jerk.
3sets of 3reps
Bench Press - 45kg
Squats - 45kg
Deadlifts - 90kg
3sets of 10-15 reps
Anyhelp with this is greatly appreciated?
Sorry if ive posted this twice im not sure if it worked this is my first time posting here[/quote]
Those are some seriously low weights for a 3x3 program of squats, benches and deadlifts…yet, you manage to do 10-15 reps of chins and dips?
I highly suggest getting on a strength program as soon as possible. A good one to try is Chad Waterbury’s Strength-Focused Mesocycle. It’s a four-week plan that will definitely increase your strength. Otherwise, I would do a full-body routine (three workouts per week) that focuses on only the compound lifts, such as Bill Star’s program.
If you are a complete beginner to lifting weights, then you may need something even more simple to help get your strength gains started. You are definitely lacking in size for your height. I am only 5’4" and I once competed in Olympic lifting at 59kg and 62kg. I am now nearly 160lbs (70-72kgs), and I’m 6 inches SHORTER than you.
EAT!!! And train. You will gain size and strength.