Body building 2X a week and Full contact 2 X a week?

[Starriol]

I wanna start full contact and keep going to the gym.

The problem is that I don't have enough time to go to the gym 3 times a week, so I'm planning on going twice a week and doing Full C. 2 times a week too... Perhaps a day during the week I'll go out to run.

I'm trying to gain some muscle AND get aerobically fit, so I can look good and fight hard and not get tired.

Anyone has lying over there in the dust a 2 times/a week routine that I can take a peak at???

Thanks guys !!!

 

[sactown1]

what do you mean by full contact; MMA, muay thai????

 

[Skilla_Staz]

I'll be lifting 4 days a week, football 'camp' on wednesdays and often times another camp on saturdays. You'll be fine. Maybe a little sore, but fine.

 

[Starriol]

By full contact I mean kick boxing.

Ok, I know I'll be fine, I just need to know a good routine for 2 times a week for gym. I need ideas... thx!

 

[Skilla_Staz]

chances are if you're going 2 days a week for lifting, a simple upper/lower body split will be fine.

 

[DarkLight]

No idea bout this. Maybe some of the more knowledgable can clarify any value of this, or shoot it down. But what about getting on creatine?

It would help your recovery time, so you wouldn't be as sore from the active workouts, throughout the week. Also it would help you stack muscle, and be able to go harder for your (aerobically fit desire).

Someone w. experience knowledge please comment. I'm curious myself. I'm in the same position w. my workout as you Starriol. Tang Soo Do, Eskrima, Grappling 2x a week, and working out 3x a week.

 

[sactown1]

if you want to get in the gym only twice a week try to do a full body routine here's a good one: http://www.t-nation.com/readTopic.do?id=508031

instead of 3 times a week you could do two, but i don't think it would be a problem if you are working out 3 times a week and doing kickboxing 2 times a week

 

[[S]alvatore]

No idea bout this. Maybe some of the more knowledgable can clarify any value of this, or shoot it down. But what about getting on creatine?

It would help your recovery time, so you wouldn't be as sore from the active workouts, throughout the week. Also it would help you stack muscle, and be able to go harder for your (aerobically fit desire).

No, creatine does not help recovery. All it does is increase strength and in some cases it can bloat you pretty badly. You want to recover properly? Get in your 8 hours of sleep everyday, don't overtrain, and get your diet sorted out.

2 Day split routine which has worked fairly well for me:

WORKOUT 1

Front Squats, Back Squats, or Overhead Squats 5x5
Dumbbell Bench Press or Barbell Bench Press 5x5
Barbell Rows or Dumbbell Rows 5x5
Barbell Curls, Dumbbell Curls, or Close Grip Underhand Chins 5x5
Grip or Ab Exercise 5x5

WORKOUT 2

Barbell or Dumbbell Overhead Presses 5x5
Deadlifts, Stiff Leg Deadlifts, Rack Pulls, or Power Cleans 5x5
Dips or CG Bench 5x5
Wide Grip Chins 5x5
Grip or Ab Exercise 5x5

Pick one exercise from each list, then once you have been on it for 12 weeks switch up exercises. It is only 3 work sets, so the first 2 sets are warmups (Eg 1st set is 50% of your working weight, 2nd set is 75% of your working weight. Do workout 1, then wait 2 or 3 days, then do workout 2. Although I feel this is more strength training than hypertrophy, but you will still see gains.

 

[MrS]

Looks like a good workout, Sal.
Don't look at it as bodybuilding, it's lifting weights for your sport.

And do all the exercises as explosive as possible.

 

[Skilla_Staz]

Supplements should be included AFTER a proper diet and sleep schedule have been established, on top of a good routine.
Such As This One

That's a three day split. If you're going to stick with two days, experiment with Sal's workout.