Aranoch
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To start off this thread my name is Chris, I'm 19, I weigh 140 lbs and my overall goals are to gain weight and strength while keeping mobility and speed. Within the next 1-2 years I want to at least weight 150 to try out for XFC. I've been training in BJJ, Muay Thai and Kick Boxing for about 2 years now and have become pretty good. My amateur record is currently 5-0.
Background
Through out my senior year of highschool (2 years ago) I was doing wrestling and weightlifting for my school at 129 lbs and would have placed top 5 but I broke my arm and couldn't continue to compete. Before and about 4 months after the injury I would do 3-4 work outs per muscle group doing 10-12 reps and 3 sets of each and would run 3-4 miles up and down stairs (what our school called "The bulldog mile") for cardio and would do many and various technique and cardio, wrestling related exercises. About a year ago I got seriously back into weightlifting, bag work and cardio running 6 miles 5 days a week and keeping the same 4 workouts with 3 sets of 10-12 reps. Over the course of 1 year my max bench went from 105 (Never working out) to 205 and about 4 months later hit 225. I had stopped working out for about 8 months but kept up my training for mixed martial arts (didnt have time for both) and then got into a motorcycle accident which im still recovering from and can't do squats. February I got back into working out at my local gym which is open 24/7 and gave me plenty of time to go lift weights. Ever since I joined I was hell bent on gaining weight and bulking up for XFC.
Currently:
I started going to the gym again in Feb. and started back with a bench of 190 and am currently at 235 and weigh 140lbs. I've tried/tested out many different peoples exercises who go to the gym and what I'm doing now is 5 workouts of 8-10 reps each with about 1 minute maximum break in between the workouts for 2 sets per muscle group excluding chest (and legs because of the accident) I force myself to use the same weights I would if it weren't a circuit style workout and this IMO feels like the most beneficial work out I've come across. Every week we change up 1-2 work outs in each circuit to mix it up a little.
p.s. I drink preworkouts before and go home afterwards to drink protein and eat a meal.
My workout example:
1st work out Heavy weight workout 8 reps
30-60 second break
2nd work out
30-60 second break
3rd work out
30-60 second break
4th work out
30-60 second break
5th work out Highest rep work out I.E. a lower weight Isolation of 10-12 reps
4-5 minute rest, water etc then repeat and dropping the weight as little as possible to get the # of reps if necessary
My Diet: Chicken, Beef or Pork at every meal along with 2-3 sides. I drink 1 gallon + of milk a day along with my protein and for breakfast I've been eating 5-6 eggs with a glass of milk.
I want to know any critique on the current style of work out I use along with other tips advice or anything else to help me improve my work outs and results. But I need the work outs to be friendly with my sport (MMA) or even more beneficial then my current one.
Things to keep in mind for my workouts: Explosiveness, Mobility, Power, Endurance
Much appreciated.
Background
Through out my senior year of highschool (2 years ago) I was doing wrestling and weightlifting for my school at 129 lbs and would have placed top 5 but I broke my arm and couldn't continue to compete. Before and about 4 months after the injury I would do 3-4 work outs per muscle group doing 10-12 reps and 3 sets of each and would run 3-4 miles up and down stairs (what our school called "The bulldog mile") for cardio and would do many and various technique and cardio, wrestling related exercises. About a year ago I got seriously back into weightlifting, bag work and cardio running 6 miles 5 days a week and keeping the same 4 workouts with 3 sets of 10-12 reps. Over the course of 1 year my max bench went from 105 (Never working out) to 205 and about 4 months later hit 225. I had stopped working out for about 8 months but kept up my training for mixed martial arts (didnt have time for both) and then got into a motorcycle accident which im still recovering from and can't do squats. February I got back into working out at my local gym which is open 24/7 and gave me plenty of time to go lift weights. Ever since I joined I was hell bent on gaining weight and bulking up for XFC.
Currently:
I started going to the gym again in Feb. and started back with a bench of 190 and am currently at 235 and weigh 140lbs. I've tried/tested out many different peoples exercises who go to the gym and what I'm doing now is 5 workouts of 8-10 reps each with about 1 minute maximum break in between the workouts for 2 sets per muscle group excluding chest (and legs because of the accident) I force myself to use the same weights I would if it weren't a circuit style workout and this IMO feels like the most beneficial work out I've come across. Every week we change up 1-2 work outs in each circuit to mix it up a little.
p.s. I drink preworkouts before and go home afterwards to drink protein and eat a meal.
My workout example:
1st work out Heavy weight workout 8 reps
30-60 second break
2nd work out
30-60 second break
3rd work out
30-60 second break
4th work out
30-60 second break
5th work out Highest rep work out I.E. a lower weight Isolation of 10-12 reps
4-5 minute rest, water etc then repeat and dropping the weight as little as possible to get the # of reps if necessary
My Diet: Chicken, Beef or Pork at every meal along with 2-3 sides. I drink 1 gallon + of milk a day along with my protein and for breakfast I've been eating 5-6 eggs with a glass of milk.
I want to know any critique on the current style of work out I use along with other tips advice or anything else to help me improve my work outs and results. But I need the work outs to be friendly with my sport (MMA) or even more beneficial then my current one.
Things to keep in mind for my workouts: Explosiveness, Mobility, Power, Endurance
Much appreciated.
