Lifting Once Per Week...

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    sjfou's Avatar
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    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...

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

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