Hi I have been reading here for awhile and need a simple plan for strength/hypertrophy. I really like Waterbury’s stuff but I dont know what would be best for me. I dont want to make it complicated but I do need it to make sense so I am able to progress. I really want to do full-body workouts 2 or 3 times a week.
The thing is I do mma and cant have something very complex. I have only been doing that for a year and now I would like to add some weights in as well. I used lift all the time but havent in years so I consider myself a beginner again. Can I do a full-body 8x3 or 10x3 workout 2x a week and having each workout with different excersises? I basically want to only do the compound lifts and to make it simple. I figure even a very simple plan can be extremely effective when done on a consistent bases but I dont know it 10x3 2 times a week or every 3 days would be effective for what I want to do.
Any advice would be great because I just want to get in there and start training but dont know exactley where to start especially with my sport involvment. Also like I said I have read plenty on this board but am having trouble putting it together for myself. Any help would be great. Remember simple and effective. Thanks
Here is my personal interpretation of simple & effective for you:
Perform two different workouts (“sessions”) in alternating order, with at least 1, but not more than 3 days of rest between sessions. So for example, you might do “A” on Monday, “B” on Thursday, “A” on the following Saturday, then “B” on the next Wednesday, etc. Here are the sessions:
A Session:
A) Back Squat
B) Chins
C) Barbell Push Press
D) Standing Dumbbell Hammer Curl
B Session:
A) Clean Pulls
B) Flat Dumbbell Bench Press or Dips
C) Bent Barbell Rows Or Low Cable Rows
Loading: 3-5 Method: Perform 3-5 workouts per week, using 3-5 exercises per workout, 3-5 reps per set, 3-5 sets per exercise, resting between 3-5 minutes between sets. Seek to increase loads/volume by 3-5% every 3-5 weeks. You can also make slight exercise alterations (following the “same but different” principle) every 3-5 months)
This is simple, flexible, effective, easy to understand & remember, but the downside is, is’s VERY demanding.
Hope this helps…
[quote]Italian muscle wrote:
Hi I have been reading here for awhile and need a simple plan for strength/hypertrophy. I really like Waterbury’s stuff but I dont know what would be best for me. I dont want to make it complicated but I do need it to make sense so I am able to progress. I really want to do full-body workouts 2 or 3 times a week. Any help would be great. Remember simple and effective. Thanks[/quote]
[quote]Charles Staley wrote:
I’m impressed by your question!
Here is my personal interpretation of simple & effective for you:
Perform two different workouts (“sessions”) in alternating order, with at least 1, but not more than 3 days of rest between sessions. So for example, you might do “A” on Monday, “B” on Thursday, “A” on the following Saturday, then “B” on the next Wednesday, etc. Here are the sessions:
A Session:
A) Back Squat
B) Chins
C) Barbell Push Press
D) Standing Dumbbell Hammer Curl
B Session:
A) Clean Pulls
B) Flat Dumbbell Bench Press or Dips
C) Bent Barbell Rows Or Low Cable Rows
Loading: 3-5 Method: Perform 3-5 workouts per week, using 3-5 exercises per workout, 3-5 reps per set, 3-5 sets per exercise, resting between 3-5 minutes between sets. Seek to increase loads/volume by 3-5% every 3-5 weeks. You can also make slight exercise alterations (following the “same but different” principle) every 3-5 months)
This is simple, flexible, effective, easy to understand & remember, but the downside is, is’s VERY demanding.
Hope this helps…
Whoa… I am impressed that you came all the way over to the “beginner” section to help me out… THANKS COACH!!! This does seem very simple and I suppose when/if it gets too demanding I can just as easily back off some. I will follow the guidlines and most important be consistant. I really believe that I used to make things too complicated and waisted alot of time in the past. Hell even recently I would try to find the “perfect” plan until I failed for the 1000th time, woke up , and realized something had to change. I finnally drilled it into my brain that simple and effective with driven consistency is teh only way to go. Thanks coach I owe ya one!
For the first week of the cycle, be more conservative than that…maybe leave 2-3 reps in the tank. But concentrate on intensely accelerative concentric phases.
[quote]BartGA wrote:
I’m a beginner as well, and I really like the simplicity of the workout Coach Staley came up with.
One question. With 3-5 reps per set, do you suggest picking a weight where the l;ast rep of the last set is almost at failure?[/quote]
The split you provide there is fine. Just learn to love the boredom, and/or find ways to creatve variety within the framework of the program (Same But Different principle)
[quote]jojotheloner wrote:
Coach Staley,
While your answering beginner questions, do you think you might have the time to check out this thread:
What weight do you fight at?
How much do you drop before a fight?
Have helped with some young fighters, and all they wanted was mass… but hard to get if restricted to weight…
20mins of c.v.
stretches.
Go for about 80% max of c.v. levels for 3-5 mins,
Straight into Weights…
(Work out your 1RPM-in compound,push&pull, Work out with balance in mind)4-6 Exercises,
2-4min Rest Periods,
and repeat 6-10 times.
Your aim is to do Weights in a fatigued state, this will help with building stregnth and hep with keeping the weight low,
cool down period 5-10 mins,
Stretching… work on bringing your body back into Neutral, you may need help,depends on your posture…
This may help, just depends on your trainig schedule with the MMA…
Just keep things simple…
