martial arts weight lifting

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    martial arts weight lifting

    I am thinking of doing some weight lifting 2-3 times a week in order my muscles to be prone to fatigue and soreness... Should I lift heavy and low reps or light and high reps? Also, any exercises (I have read that compounds are the way to go) I want it simple, relatively short and full body... I don't want to become bulky (although running 8km/day, I think that's impossible...) That's it for now.. Thanks a lot

    #2
    The type of lifting depends on what you’re after. Want big, bulging muscles with little muscular endurance? Lift heavy and few, e.g. 90% one rep max for 3 reps. Want lean muscle and lots of endurance? Then do lighter and more, e.g. 60% one rep max for 15 reps.

    From what you described, you’re after the latter.

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      #3
      You could take a look at the Ironborn program so you would have an already well-structured weight-based program.
      https://darebee.com/programs/ironborn-program.html
      It takes about 15 min.

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        #4
        Lifting heavy never made me bulky, unless I drank plenty of 3.25% milk.


        I did this routine plus drink 5 cups of 3.25% milk a day. Added 5lbs to my lifts each workout and gained 24lbs in 4 months. I could only workout 3 days in 2 weeks, it got intense increasing the weight but got really strong.

        Squats 1 x 20 reps

        Dumbbell Pullovers 1 x 20 reps (Immediately after squats)

        Barbell or Dumbbell Bench Presses 3 x 6 to 8 reps

        Chins 2 x as many reps as possible

        Bent Over Barbell Rows 2 x 8 to 10 reps

        Seated or Standing Dumbbell Press 2 x 8 to 10 reps

        Barbell or Dumbbell Curls 2 x 6 to 8 reps

        Standing Calf Raises 2 x 15 to 20 reps

        Sit-ups 1 x 25 to 30 reps

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          #5
          RockNTennessee If you know (this is really a question for anyone that knows) is it ok if I lift light the same day I am doing martial arts (jiu jitsu) or do I have to do them separately? I have heard something about muscle stiffness, but I want to be sure..!

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            #6
            Originally posted by GiorgosD View Post
            RockNTennessee If you know (this is really a question for anyone that knows) is it ok if I lift light the same day I am doing martial arts (jiu jitsu) or do I have to do them separately? I have heard something about muscle stiffness, but I want to be sure..!
            GiorgosD you should be able to do weight training on the same days as you have your martial arts training. You might want to do your jiu jitsu first because you will have muscle fatigue after lifting, or at least you should. My trainer several years ago recommended weight training after golf for that reason.

            Good luck to you.

            p.s. Just to be clear, the weight workout is 3 sets of 12 to 15 reps with 60 seconds rest between sets. The correct weight will be what you can finish all three sets, but just barely.
            Last edited by RockNTennessee; September 8th, 2019, 05:56 PM. Reason: added the p.s.

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