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  1. Asriel is offline
    Asriel's Avatar

    I'd like to leave this world like I came into it: Screaming, naked & covered in someone else's blood

    Join Date
    Dec 2005
    Location
    Essex
    Posts
    3,795

    Posted On:
    7/10/2007 1:10pm

    supporting member
     Style: Muay Thai (BJJ hiatus)

    --
    Hell yeah! Hell no!

    Beginner's Routine

    I found this on myprotein.co.uk and wondered what you guys thought:

    Training Programme:

    3 day split:

    Pull (mondays)

    Deadlifts
    Wide Grip Chins
    Bent Over Row
    Alt DumB Bell (DB) Bicep Curls

    Push (wednesdays)

    BenchPress
    Incline DB Press
    Seated DB Shoulder Press
    Dips

    Legs (Fridays)

    Smith Squats
    Straight Leg Dead Lifts
    Calf Raises
    Crunches

    The thread is http://forum.myprotein.co.uk/showthread.php?t=1672 in case anyone is interested.
    " The reason elite level MMAists don't fight with aikido is the same reason elite level swimmers don't swim with their lips." - Virus

    " I shocked him with my skills on the ice becuase Wing Chun is great for hockey fighting." - 'Sifu' Milt Wallace

    "Besides, as you might already know (from Virus, for example) - there's only 1 wing chun and it sucks big time" - Tonuzaba

    "Even when I'm promising mayhem and butt-chicanery, I'm generally posting with a smile on my face." - Sochin101

    "That said, if he blocked my hip on a drop nage, I would extend my leg into a drop tai Otoshi and slam him so hard his parents would die." - MTripp

  2. A.D.D is offline
    A.D.D's Avatar

    Welterweight

    Join Date
    Aug 2004
    Location
    Massachusetts
    Posts
    796

    Posted On:
    7/10/2007 1:39pm

    supporting member
     Style: Fish Oil

    --
    Hell yeah! Hell no!
    Don't use the smith machine.

    Edit: Oh yeah, being a beginner you might benefit more from full body workouts.

    Or not. Who knows. Grab a program and try it.
    Last edited by A.D.D; 7/10/2007 1:42pm at .
  3. spirez is offline

    Registered Member

    Join Date
    Sep 2006
    Location
    UK
    Posts
    402

    Posted On:
    7/10/2007 1:54pm


     Style: BJJ/no-gi

    --
    Hell yeah! Hell no!
    Seems ok. I'd also want to ditch the smith squats and use a squat/power rack. Lunges are also a great exercise that i'd chuck in there.

    Don't see the need for seated shoulder press, would rather do it standing to bring the core into play
  4. Teh El Macho is offline
    Teh El Macho's Avatar

    Senior Member

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    Oct 2005
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    Porcupine/Hollywood, FL & Parmistan via Elbonia
    Posts
    11,762

    Posted On:
    7/10/2007 2:16pm

    supporting member
     Style: creonte on hiatus

    --
    Hell yeah! Hell no!
    Quote Originally Posted by spirez
    Seems ok. I'd also want to ditch the smith squats and use a squat/power rack. Lunges are also a great exercise that i'd chuck in there.

    Don't see the need for seated shoulder press, would rather do it standing to bring the core into play
    w0rd.
    Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.

    My crapuous vlog and my blog of training, stuff and crap. NEW: Me, Mrs. Macho and our newborn baby.

    New To Weight Training? Get the StrongLifts 5x5 program and Rippetoe's "Starting Strength, 2nd Ed". Wanna build muscle/gain weight? Check this article. My review on Tactical Nutrition here.

    t-nation - Dissecting the deadlift. Anatomy and Muscle Balancing Videos.

    The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris
  5. Emevas is offline
    Emevas's Avatar

    Dysfunctionally Strong

    Join Date
    Dec 2003
    Location
    Minot AFB, ND
    Posts
    6,788

    Posted On:
    7/10/2007 3:48pm

    supporting member
     Style: Boxing/Wrestling

    --
    Hell yeah! Hell no!
    What are your training goals? It's looking not that great to me, but it depends on volume.
    "Emevas,
    You're a scrapper, I like that."-Ronin69
  6. Govithoy is offline

    Registered Member

    Join Date
    Aug 2006
    Location
    Ontario
    Posts
    114

    Posted On:
    7/10/2007 6:33pm


     Style: MMA

    --
    Hell yeah! Hell no!
    I stopped doing squats on the smith machine today and it's done wonders. I set a PR today and was able to go much deeper in the squat with more weight.

    Smith machine is the death of good form.
  7. death pig is offline

    Registered Member

    Join Date
    Feb 2007
    Posts
    73

    Posted On:
    7/11/2007 2:09am


     Style: Boxing & Submissions

    --
    Hell yeah! Hell no!
    That looks very much like a beginner's bodybuilding split. Hence the multiple exercises that hit the same muscle on the one day, the seated shoulder press (you can usually lift more this way) and the smith squats.

    It's not bad if you want to gain size but if your goal is strength or you want something to supplement your MA training there are better routines.
  8. Asriel is offline
    Asriel's Avatar

    I'd like to leave this world like I came into it: Screaming, naked & covered in someone else's blood

    Join Date
    Dec 2005
    Location
    Essex
    Posts
    3,795

    Posted On:
    7/11/2007 2:59am

    supporting member
     Style: Muay Thai (BJJ hiatus)

    --
    Hell yeah! Hell no!
    I'm not training MA at the moment so it's purely a size/vanity thing. I've been chatting to El Macho and showed him this:

    http://www.defrancostraining.com/art...s_westside.htm

    Which he approved of. Gonna give it a go.
    Last edited by Asriel; 7/11/2007 4:36am at .
    " The reason elite level MMAists don't fight with aikido is the same reason elite level swimmers don't swim with their lips." - Virus

    " I shocked him with my skills on the ice becuase Wing Chun is great for hockey fighting." - 'Sifu' Milt Wallace

    "Besides, as you might already know (from Virus, for example) - there's only 1 wing chun and it sucks big time" - Tonuzaba

    "Even when I'm promising mayhem and butt-chicanery, I'm generally posting with a smile on my face." - Sochin101

    "That said, if he blocked my hip on a drop nage, I would extend my leg into a drop tai Otoshi and slam him so hard his parents would die." - MTripp

  9. death pig is offline

    Registered Member

    Join Date
    Feb 2007
    Posts
    73

    Posted On:
    7/11/2007 3:28am


     Style: Boxing & Submissions

    --
    Hell yeah! Hell no!
    That program is pretty different, it's designed for athletes. If you do it and eat a lot you'll get bigger and stronger. You'll be stronger than you would be if you followed a pure bodybuilding split, but possibly not as big in the places it matters to bodybuilders.

    That said, if you're just beginning, you'll see gains with just about any routine. Remember to eat.
  10. PirateJon is offline
    PirateJon's Avatar

    and good morning to you too

    Join Date
    Sep 2004
    Location
    DC
    Posts
    3,240

    Posted On:
    7/11/2007 12:01pm

    supporting member
     Style: MT/BJJ

    --
    Hell yeah! Hell no!
    Quote Originally Posted by death pig
    That said, if you're just beginning, you'll see gains with just about any routine. Remember to eat.
    Spot on. Some people hit their goals because of their training. Others do it despite their training.
    You can't make people smarter. You can expose them to information, but your responsibility stops there.
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