Lifting Once Per Week...

  1. Lifting Once Per Week...


    Ok, im going down a weight division (im a boxer/bjj guy) & decided to up the cardio & down the weights, switching to a once per week strength session.

    i assume i wont make gains, but will hopefully maintain what i got. What are your thoughts on this:

    Squat
    Deadlift
    Incline Bench
    Pull Ups
    Military Press
    Upright Row
    Standing EZ Curl
    Tricep Dips

    1 set, 5 reps of each...


  2. If you wanna go down in weight class, change your diet and cardio but stick to at least 2-3 days per week so you dont lose strength.

    Your workout looks ok, the volume is really low though. In that case I would do that workout 2x per week if your also doing cardio and MMA.

  3. Quote Originally Posted by RenegadeRows View Post
    If you wanna go down in weight class, change your diet and cardio but stick to at least 2-3 days per week so you dont lose strength.

    Your workout looks ok, the volume is really low though. In that case I would do that workout 2x per week if your also doing cardio and MMA.
    I agree with this. I'd either do something like you have already laid out on Mon/Thurs or Tues/Fri or I'd go with a standard Westside for Dummies type of MWF strength routine with a good diet
    •   
       


  4. Thanks all - might change the upright rows to power cleans though...

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