I'm a martial arts practitioner but recently adding weight resistance to my schedule

Monday - Jujitsu
Tuesday - Chest and Back
Wenesday - Taekwondo
Thursday - Shoulder and Arms
Friday -Yoga and Taekwondo
Saturday -Rest
Sunday-Stretch

Trying to fit in a legs and back into the schedule as it seems training back once a week might not be sufficient.problem is i cant workout on weekends due to family is around the whole day

Chest shouldr tricep

Back biceps

Legs

back once a week ?

You have got to be flexible my friend. No use training everyday. It's all about training, nutrition and rest. They are all equally important. Back and legs are big muscle groups. Very taxing on your system. Once a week and get enough rest. If you have time then twice a week but make sure you are getting enough reat

KJxSolar,

I think first it will depend on what is your goal for weight resistance. Are you planning on improving muscle endurance, or bigger muscle, higher strength levels, more explosive power (I think this would be most likely your goal for martial artist).

Muscle growth require heavy training until failure, and should have continuous higher volume (either in weight or reps) to see improvement and growth.

Higher strength from personal experience, I train at lower reps each set and stop before failure. Generally using heavier weights than above.

Explosive training will be generally calisthenics in nature. I think there is a thread on here about that. Power or explosiveness also requires great mind to muscle linkage. Best example for this, look for Bruce Lee's one inch punch video generally speaking recruiting many muscles through the mind and having them work in concert together. Actually this also relates to higher strength method above.

Anyway, in summary it depends on what you want to achieve personally. Body builders tend to train one major muscle group a day because they have different goals and they train in a different method. Mostly to exhaustion requiring sufficient rest to recuperate and grow. I myself have done training day where I do all 3 major lifts - squats, deadlifts and benchpress in a day before (with a little arms training) and have seen no ill effects. If anything, I get extreme testosterone this way but I train mainly for maintaining muscle mass and strength level. And note also, I dont follow the same schedule for very long before it changes. Our hunter gatherer ancestor never knew any specific training methods or reps or sets, but yet from all accounts they look great physically and could perform many extreme physical feats. This is my personal training philosophy.

Cheers

What's your goal?

Are you training for an upcoming martials arts tourney? Strength? Or is it bodybuilding?

my goal is actually just to gain some muscle and make it very define

i dont want too big of a size, i want more to strengh and tone up my body

not sure how to give a goal, probably my goal is to look like donnie yen / scott adkins / yuri boyka

something with alot of power but also speed and plyo into the mix

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Added on September 2, 2011, 11:12 pmsince i prefer to workout at home instead of a gym, my only weight resistance is dumbells .-.

so if i changed it to

Monday - Jujitsu
Tuesday- Back,Biceps , Abs
Wenesday-Taekwondo
Thursday-Chest,Shoulders,Triceps , Abs
Friday -Taekwondo
Saturday-Legs , Abs
Sunday-Rest

how is this? also recommand some chest,shoulder,triceps + back biceps workout? i'm using p90x ones

This post has been edited by KJxSolar: Sep 3 2011, 06:07 PM