westside 4 skinny *******s

thats a decent routine if he wants size along with strength.

 

another way to do it is....

Day 1 max strength, where you will be focusing on the heaviest loads you can handle

4x5 deadlifts (alternate with squats each week)
4x5 bench press (you can alternate weighted dips, incline/decline bench each week)
4x5 weighted pull ups (here you can also alternate with dumbbell rows and barbell rows, or any other pulling movements)
4x5 military press

Day 2

explosive weight/plyometric training

on this day you will lower the weight, to a weight which you can lift 'explosively' and rapidly

5x4 deadlifts/squats
5x4 bench press
5x4 pull ups
5x4 military press (this time use your entire body to explosively push the weight up, so bend your knees slightly and it doesn't matter if you sort of jump and let your feet leave the floor)


with this kind of routine you will not pack on as much size as the other routine but it is better for strength and explosiveness.

 

yeh its a push press, the name escaped me!

 

i would say give yourself atleast a day between, so for example if your training boxing/mma on mon wed and fri, lift on tuesdays and thursdays.

the reason for alternating between squats and deadlifts is because they work most of the same muscle groups, you can also alternate it with other lower body movements such as weighted lunges or one legged bodyweight squat.

you can warm up with bodyweights but dont over do it, save your energy for the strength, if you're worried about conditioning you can do it after your strength session.