Im currently training Muay Thai 3 days a week with american top team and am looking to gain some mass and get stronger. My current schedule is barely working out. I feel like it might be a little too much.
Im trying to make my schedule ass effective as possible. please shoot any ideas and/or recommendations. THe problem I have on MMA trainign days I can’t do any main muscle work or I will be dead for my trainign session.I currently don’t do any cardio other than at Muay Thai. Im 18, 6’1" 190 and go to school, hence the fact that i can’t do morning workouts.
-Any supplements I can take to help me with recovery and strength/lean mass gain. (I can’t take creatine. I’m a non responder and get horrible stomach pain)
I currently take whey protein and eat as much as i possibly can.
I would do legs the same day that you train Muay Thai, that way you get to rest your legs completely for 2 days.
That’s a bit of an unusual split (5 days of bicep work if you count back day, 1 day of legs).
Personally I would go for something like this, if you started doing more Muay Thai then I’d cut the following schedule down:
Mon: Back and Legs, Muay Thai
Tue: Chest and Triceps/Biceps (or biceps with back)
Wed: Muay Thai or Rest
Thursday: Back and Legs, Muay Thai
Fri: Chest and Triceps/Biceps (or biceps with back)
Sat: Muay Thai
Sun: Rest
If your legs feel overworked:
Mon: Back, Muay Thai
Tue: Chest and Triceps/Biceps (or biceps with back)
Wed: Muay Thai
Thursday: Back and Legs
Fri: Chest and Triceps/Biceps (or biceps with back)
Sat: Muay Thai
Sun: Rest
If you want to gain weight eat more calories, move less or both.
For starters you don’t need to lift 5 days a week to gain mass. You also don’t need 2 days dedicated to your biceps. I would suggest an upper/lower split doing that 3X a week. You know your recovery better than I do, so maybe if you’re legs or upper body gets too sore you’d have to do a different split.
Since my body recovers quickly i feel training only 3 days a week is wasting precious days i could be lifting.
Bram, do you think you could rearrange that to the fact that i can only train muay thai tuesdays, thursday, and saturdays. Thats the only time my gym trains muay thai. The reason i do biceps on muay thai days is because i feel if i do anythgng else ill just be exhausted and i don’t want to waste that day. The reason i don’t do legs is because i use legs a lot in muay thai and workign my legs prior would be totally detrimental to my performance. I suppose doing light legs with my remainign energy after muay thai would be doable.
[quote]hokejka wrote:
i do grappling with my buddies outside of class but regardless i titled it MMA since i figured not too many people would know what muay thai was[/quote]
That’s a joke right?
Why the focus on bodybuilding? Is mass your main objective, or is MT your priority? If its mass, and MT is just your conditioning/cardio, then fair enough, perhaps use a tried and tested plan like a 5x5 or WS4SB or go ask the bodybuilding guys how to get big.
If its MT, then read some of the old threads, there’s good stuff in a lot of them, such as Conjugate MMA and the links in the Poliquin’s Case Against Crossfit thread and loads others I can’t remember the names of. And yes you can gain mass training this way without losing conditioning, check out Ross Enamait’s mass gaining experiment here- RossTraining.com - Hardcore Training You could do a lot worse than investing a few quids in Infinite Intensity.
Also by reading the old threads you might find most have indeed heard of muay thai.
I didn’t realize the amount of people on here who know muay thai. bodybuilding is priority. muay thai is secondary, much more than cardio but nevertheless secondary. but, i don’t wish to hinder my strength or energy for muay thai because of bodybuilding, if that makes sense.
Im just looking for a way to be able to continue bodybuilding while including muay thai those 3 specific days in my schedule and still be able to continue growing.
I was just looking for hints and tips on improving my current schedule.Or even completely changing it if something superb stands out