After many months of fucking around with different exercises and routines, I've finally settled on the following:

Squat 2x20
Stiff-legged deadlift 2x20
Calf raises (w/dumbell) 3x10
Bench press 4x5-8
Standing military press
Barbell curl
Shoulder shrugs (w/dumbells)
Lat pulldown (machine)
Seated cable row

I'm at the gym about 5 days a week, and I do squat/deadlift at least once a week, and the others about twice a week. I plan to build up significantly on these exercises for a long time before adding anything else. Does this seem thorough?

Chinups and dips for starters. From what I have heard they are much better for you than the becnh press. Throw in some handstand pushups if you want a challenge.

After many months of fucking around with different exercises and routines, I've finally settled on the following:

Squat 2x20
Stiff-legged deadlift 2x20
Calf raises (w/dumbell) 3x10
Bench press 4x5-8
Standing military press
Barbell curl
Shoulder shrugs (w/dumbells)
Lat pulldown (machine)
Seated cable row

I'm at the gym about 5 days a week, and I do squat/deadlift at least once a week, and the others about twice a week. I plan to build up significantly on these exercises for a long time before adding anything else. Does this seem thorough?

What exactly is your plan/routine? Don't squat and deadlift on the same day.

Hannibal is right for once, do dips and chin ups.

2x20? WTF? You must be using pansy weight.

Hannibal is right for once, do dips and chin ups.



I am ?

I mean, THAT'S RIGHT ! I AM RIGHT !!!!, er yeah...thats right.

If you can´t do chins or pull ups, a lat machine is perfect.

And I support the previous advice on dips and no squatting and deadlifting the same day.

Depending on how many days per week you´ll be hitting the irons, we can build you a neat routine.

You need to start drinking nothing but milk because milk is a gift from the Gods.

It even says so on the milksquat thread.

I am ?

I mean, THAT'S RIGHT ! I AM RIGHT !!!!, er yeah...thats right.

You're nearly right :) , chinups and dips are good but by no means 'better than benchpress'. It works some different muscles and is a compound excercise, so do them as well.

You need to start drinking nothing but milk because milk is a gift from the Gods.

It even says so on the milksquat thread.


I think we've all heard enough of your opinion on "the evils of milk". Meanwhile I'll be drinking milk.

Get the milk dude...


http://wwwcl.kodak.com/AR/images/es/professional/contacto/primavera2002/blancoNegro/milkGirl.jpg

The routine sounds good, but, as TPL said, you may want to crank up a bit the squats at some point. 2x20 is ok for starters, but at some point, if you can do more than two sets of 20 squats, then you are not working out hard enough :tongue3:

Also, you may want to experiment with front squats. That form of squats seems to be better for grapplers and judokas.

Also, I see you work your calves, but not your shins. That's a recipe for shin splints and weak ankles. For that, I'd suggest you do reverse calve raises, or something similar. See the following pic as an example of how to work your shins on a machine (same principles would apply if you use dumbells):


http://www.exrx.net/AnimatedEx/TibialisAnterior/SLSeatedReverseCalfPress.gif

Also, don't neglect your foreams and your grip. Since you are grappling, that should be paramount. If I were you, I would prioritize that over anything else - not doing enough for my forearms and grip strenght was a mistake I committed for the longest time. What a fucktard I was :tard:

For grip strenght, I'd suggest you check out this page:

http://www.grapplearts.com/Grip-Strength-Training.htm

In particular, pay attention to the wide grip exercises (the ones using a foam wrap around dumbell handles). Another thing I've been doing in the last couple of days is to do hammer curls with a several 1/2" ropes (to make a rope of almost 2" in diameter) tied to the dumbell. That's a badass move to work your grip and forearms (just remember to stretch your hands in both directions.)

In addition to that, I bought two plastic baseball bats (the safe ones for kiddies), filled them up with sand until the were hard as concrete - each weights almost 9lbs each. Swing those bad boys back and forth in a controlled manner while you squeeze the **** out of your grip is a good way to work your forearms.

^ excellent advice, will do.

Question.

Is this all you do?
What I mean is, what kind of training do you do that relates directly to fighting and not weight lifting?

This stuff is okay, but what else do you do?

Question.

Is this all you do?
What I mean is, what kind of training do you do that relates directly to fighting and not weight lifting?

This stuff is okay, but what else do you do?

grappling, sparring, bagwork, drills etc.

After many months of fucking around with different exercises and routines, I've finally settled on the following:

Squat 2x20
Stiff-legged deadlift 2x20
Calf raises (w/dumbell) 3x10
Bench press 4x5-8
Standing military press
Barbell curl
Shoulder shrugs (w/dumbells)
Lat pulldown (machine)
Seated cable row

I'm at the gym about 5 days a week, and I do squat/deadlift at least once a week, and the others about twice a week. I plan to build up significantly on these exercises for a long time before adding anything else. Does this seem thorough?

What is your exact split with this? Are you trying to do whole body or do you have it broken up?

2x20 for squat and Dl is an endurance exercise. Drop the reps, up the weight and aim for 20-30 reps each exercise at first. 5x5, 10x3, etc...

What are your goals with the strength training? Also you should plan on switching things up about ever 6-8 weeks at a minimum. I highly recommend heading over to Testosterone Nation and reading everything you can find. I personally recommend and am doing Chad Waterbury's programs but you can also put your own together pretty easily.

Routine looks alright, others pointed out some things you could add. I wouldn't stick with the same repetitions and same exercises "for a long time" though. From a strength perspective you'll stagnate if you don't mix it up once in awhile.

I think we've all heard enough of your opinion on "the evils of milk". Meanwhile I'll be drinking milk.

The farm-fresh or the blood, pus and hormone variety?

The farm-fresh or the blood, pus and hormone variety?

That's like asking if you'd rather drink plain water or beer. Go home, hippy.