Training timetable for muscle mass gain whilst training in Boxing, BJJ. WEEK 1 Monday- AM- Bench Press 5 X 5 Standing Shoulder press 5 X 5 Bent over Rows 5 X 5 Weighted Dips 5 x 5 Weighted chins 5 x 5 PM- Boxing Tuesday AM PM - BJJ Wednesday AM Squats 5 x 5 Deadlifts 5 x 5 Thursday AM PM BJJ Friday AM Bench Press 5 X 5 Standing Shoulder press 5 X 5 Bent over Rows 5 X 5 Weighted Dips 5 x 5 Weighted chins 5 x 5 PM Boxing Saturday N/A Sunday N/A WEEK 2 Monday AM- Squats 5 x 5 Deadlifts 5 x 5 PM- Boxing Tuesday AM PM - BJJ Wednesday AM Bench Press 5 X 5 Standing Shoulder press 5 X 5 Bent over Rows 5 X 5 Weighted Dips 5 x 5 Weighted chins 5 x 5 Thursday AM PM BJJ Friday AM Squats 5 x 5 Deadlifts 5 x 5 PM Boxing Saturday Strongman training Sunday N/A
5 x 5 reps is more in the strength gaining department If your looking to build mass i think you would be more suited to 4 x 10 with a more bodybuilding style routine. I might be wrong but i think (80% sure) im roight but hopefully someone moe knowledgeable like lefty or virus etc will come and help you
If you want to do 5x5 why not do the actual Stronglifts 5x5 program? Also, 5x5 squats followed immediately by 5x5 deadlifts in the same workout is a ****ing big ask. If it were me I'd throw your dips and chins in with your squats and put the deadlifts on the other day, but I'd be doing more like 3x5. Anyways, imo, if you wanna do a 5x5, stick with the stronglifts program, as it stands its a great program and very easy to access.
This is my .02. I think it's gonna be tough, although possible, to put on "mass" while training BJJ and Boxing also. I actually think that your workout looks good, and 5 reps could produce good growth for you, but you may have to play with it. I would cut out Saturday's strongman training and perhaps reduce the amount of sets to 3 from 5. Deadlifts and squats together is rough also. I always operate under the principle of increasing the workload if need be, but starting moderate. Remember, to put on mass the big piece of the puzzle is what you are eating. Good luck.
If you want mass, eat more. All the training in the world (or no training at all) won't produce mass if you're not getting the calories.
This is more a strength/power workout than a mass workout. For mass you want to do between 6-12 reps and 4-8 sets. AS far as combining squats and deadlifts I would just do one set of deadlifts if I was doing squats in the same workout. You are effectively doing 10 sets of leg exercises in your current program which is counter productive.
Ah ok, thanks for your advice...I just thought you shouldnt overdo it? Ive not put in any isolation exercises in etc Be good to hear more advice.
Ok so how would you go about doing a training regime, with the goal of gaining functional muscle mass, and being able to continue the sport specific regime. Alot of the time you see regimes where it increses strength but not size, as the common notion is that you want to be strong for your weight class which makes a lot of sense. But How would you about gaining muscle over the long period, whilst maintaining your training in fighting? I think I read Lyle McDonald nutritional articles where he basically says the most a natural guy can gain in muscle on average is around 20 pounds the first year, 10 pounds the second, third year around 5 pounds..
Lyle McDonald's stuff is good, I would perhaps investigate his site and see if you can answer some of your own questions.
Doing squats 5x5 and deadlifts 5x5 on the same day is going to be brutal. My condolences to your lower back.
There's nothing wrong with doing a 5x5 program to gain size as well as strength, as long as you're eating enough. Just the way you've arranged the workouts needs some tweaking. Check out the stronglifts website, the majority of the info is free.
