Deadlifts,squats,snatches,clean & jerks and variations of these lifts.Olympic lifts,that type of stuff.Unless you're trying to become a body builder then you'd want isolation exercises.
Compound movements are exercises that utilize more than one muscle group at one time. If you're not sure about an exercise, see if more than one joint moves during execution of the movement. When one more than joint moves, you can be sure that more than one muscle group is being utilized.
Compound movements are more beneficial for a whole host of reasons, including the let you use more weight, they are more time-efficient, and they teach your body to act as a unit, rather than a collection of separate groups.
As far as the split goes, most of what's been posted has been bodypart splits, and when it comes to sports - esp MMA - I'm not a big fan.
I prefer whole body workouts for MMAists. Pick a push, a pull, and a lower body movement. In your case, since you're not looking to work legs, it could be a full body/oly movement (cleans, power snatch, high pulls, sandbag shouldering, etc.). If you feel like it, add a few sets beach work (arms) to the end of the workout.
Full body workouts are the most efficient, leaving your body's recovery abilities for your MMA-specific training and conditioning. They also allow you to keep your whole body trained, should you have to skip a workout.
If you do have to split your workout up, I prefer upper body & lower body (you could use upper body & full body/oly lift), or push/pull.
You mention a 4 day split - detail your training (strength work, conditioning, and MMA) and maybe we can go into it a little further...
Wiggy - workout programs
topshelf, if you put shoulders with back, it's not a "true" (for lack of a better word) push/pull program.
Push/pull days go:
push: shoulders and/or chest (both work the shoulder girdle and all 'pushing' muscles - you could switch back and forth each workout), and triceps
pull: back, biceps
legs: leg movements
Website ?
Wyattkeepsmoving is correct. Bodybuilders train bodyparts and Athletes train movements.
"This is all upper body focus.
4 days of it."
Add a leg day. Without going into it too much, the more muscle fibers you stimulate, the more testosterone and muscle building stuff your body naturally produces. Your legs are the biggest muscles in your body and it makes sense to train them.
Mon- Legs
Tues- Chest , Bi's
WED- rest
Thurs- Back , Tri's
Fri- Shoulders
Holy hell. All these people suggesting legs.
I works my legs 7 days a week with WEIGHTED CARDIO. They get enough of a workout.
7 days a week with weighted cardio???
Bullshit!
do u even lift at all?
go back to OG
Wigyy and Wyattkeepsmoving are correct.
Stay away from isolation exercses and do functional, compound movements that work the kinetic chain. Also, stay away from machines that work on a guided plain - they don't work your stabilizers, which are essential for anyone doing a sport. Cables, free-weights and kettlebells are much better for athletes.
I don't fight anymore. I just want to be lean and cut.
Me now.
<img src="http://i32.photobucket.com/albums/d3/Niceguy23/FuckYeah.jpg"
Mon- Bench, curls
Tues-Bench, curls
Wed-Bench, curls
Thurs-Bench, curls
Fri-Bench, curls
Sat-Bench, curls
Sun-Rest
See the first pic I posted.
Day 1 - Mid Chest
Day 2 - Upper Chest
Day 3 - Lower chest
Day 4 - Apply the polish- lots of flyes and cable crossovers
ABC. All Bench and Curls.
So basically I sit while everyone else plays and then eat cheetos ?
My normal workout is usually has much more to it then the 4 day rotations, but if I do a 4 day rotaion it would be
Legs
chest/triceps
back/biceps
shoulder/abs
In whatever order you want. usually legs first to get them out of the way
If you want to lean down, you should still work legs. What do you mean by weighted cardio? Are you putting weights on your ankles and running? If so stop, it is proven to fuck up your knees. Regardless of how big your legs are, the more muscle tissue you stimulate the more testosterone you produce. Cardio usually doesn't help your ass and hamstrings too much and that is where most of your muscle is.
The more testosterone you produce, the easier it is to lean down. If you want to stay away from weights, do plyometric explosion stuff, jumps, lunges, etc.
90 mins of eliptical, Bike and something else. Hill Sprints, Rollerblading, Sprints etc etc etc I switch it up.
You're better off going to a bodybuilding website.