[quote]Nate Dogg wrote:
Check out The Science of Martial Arts Training by Charles Staley, it has answers to that and loads of other questions.
Hrmm, i can’t seem to find that, i searched and looked through all of his articals and didn’t see it.
It’s a book. You can buy it on Amazon.
As for how to train each bodypart several times a week and keeping down the soreness, volume and load will help accomplish that. Go for low volume, heavy loads and lower reps. You don’t need a ton of exercises each workout either. Keep it simple.
Leg curls/glute ham raises/reverse hyper extensions
Incline bench or close-grip bench
Seated row or Chest supported row
If you must, put some arm/calf exercises in there too. Maybe biceps on day 1 (barbell curls), calves on day 2 (standing calf raises) and triceps on day 3 (dumbbell triceps extensions).
Use sets/reps like 3x3, 4x6, 5x5, 4x3, 5x3 or 6x3. Use different sets/reps each workout.
Awesome that helps me out a lot. 3 reps is pretty low, i dont think ive ever done anything that low, how is that on my joints? Doing reps that low i would be at like 80% of my 1RM right? So is doing reps this low still going to build muscle and tear muscle fiber? I dont know i guess im just thinking its weird for me to do 3 reps on squat or any exercise, never been introduced to something like that, thanks.