I started a thread a long while back on asking how to gain muscle with just body weight for MMA. Research has shown, theres no way as efficient as weights, so I decided to look up beginner strength routines instead, SS seems to be the most efficient for novice lifters like myself.
Im doing the practical programming for beginners variation of SS, which for those who dont know is 3 days a weeks and goes
first: squats every day 3x5 as the max set after warmups
second: alternate days between bench press, and standing overhead press. Which means one week youll do bench 2 out of the 3 days, the next week youll be doing OHP 2 out of the 3.
lastly: chinups first day of the week, 3 x5, will have to do weighted eventually , deadlift the second day of the week but enough weight so you can only do 1x5, and then pullups the third day.
Only been on it a little over a month, but progress in undeniable. You are suppose to try and add 5 lbs to each lift every day, and so far Ive been able to do that on everything, save chin ups/pull ups which cant do 3 sets of 5 yet but Im close!
I chose this routine because 1. Not allowed to do "power moves" in my university's weight room,, so no power cleans and 2. I wanted something with more back development for use in grappling. and this seemed like the only SS routine that has a solid back focus.
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