Need some feedback for my bodybuilding goal: Old Forum Topic
Original Poster: setsu nin to
Forum: Bodyweight Exercises
Posted On: 09-08-2004, 22:08
Orginal Post: setsu nin to: Need some feedback for my bodybuilding goals
MotorCity
Hello from Detroit area, first post.
I"m 36 years old, been taking Tang Soo Do with my 9 year old daughter for about a year now. We're both Green Belt. We enjoy it and want to keep going. I took Tae Kwon Do for a year 10 year ago.
Prior to this, I have worked out on and off with weights (doing bodybuilding moves) most of my life, since I was 16. We do a lot of calisthenics in Tang Soo Do, and I've lost about 15 pounds. I currently weigh 170 pounds, 5 foot 9 inches, and would like to add back some power / mass. I don't like to look or feel too "lean". Gotta have some strength and a bit of power.
However, I know when you start doing power/mass workouts (I like to center training around heavy Squat / Deadlift / Bench press), you need time to recover. That is where my dilemna comes in.
Can someone give me some feedback on incorporting bodybuilding training with Tang Soo Do training? I want to do both, but don't want to overtrain. I have thought about contacting a trainer, but I"m so darn busy I don't know where to look or who to trust.
Does anyone here still do their bodybuiding training, and still train in martial arts? Can anyone give me some feedback and wisdom on incorporating the two, so as to avoid overtraining? Should I be working in 6-8 week cycles? My real goal is ultimately to gain about 15-20 solid pounds, be a solid 185-190 pounds, and stay in the martial arts with my daughter. There has to somehow be a "formula" or "balance" to being able to spar (which takes up a lot of energy), do pushups, situps, class calisthenics, and also be able to do my squats, bench presses, and deadlifts, and other bodybuilding moves. My instincts tell me I'll be able to only hit each muscle group once a week (with weights), to be able to recover properly. My instincts also tell me I'll probably have to kick up my calories and protein, and make sure I get the rest.
If Ken Shamrock and his brother can look like bodybuilders and be great martial artists, theres got to be a way.
I'd appreciate any feedback on this thread. Thanks in advance.
Mike.
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DeStRuCtIkOn
Hello, nice to see another Detroiter in here.
A lot of the moves you'll be doing in Tang Soo Do (Damn those Koreans ) require good flexibility, so make sure you do your stretches. A lot of bodybuilders end up getting "musclebound" because their muscles get so big and tough without stretching for flexibility that the range of motion is ruined. Do some easy warm up exercises like jogging or simple calisthenics before working out, every time. Then, at the end of your routine (which I'll get to in a bit) do some heavier stretches making sure to really target the groups you hit that session. If you're not too familiar with stretching techniques, don't hesitate to ask. We will help.
As for the routine itself, I've found that the best system is to only work out every other day and only hit one muscle group at a time. My routine generally has Chest and Triceps on Monday (Bench, Incline Bench, Flyes, Military Press and Dips), Legs and Lower back on Wednesday (squats, deadlifts, abductors, adductors, calf raises) and Upper back, Shoulder and Biceps on Friday (rows, curls, lateral flyes, lat pulldown/chin ups, and shrugs).
What's really interesting, perhaps, about my specific routine is that overall I spent more time stretching than I actually did lifting. The results are just fine, except that prolonged use of this program will not help endurance, since there's no cardio except for what you get from Tang Soo Do (or what I get from my training).
If you have any questions, let me know, and good luck.
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Post: MartialArtist:
I would suggest you workout 3-4 days a week working each muscle 1-2 times a week i'de say something like chest/triceps monday back/biceps tuesday take a day off then do legs follwed the next day by shoulders and forearms then taking 2 days off and repeating but dont repeat the same exercises and the same muscles the same day for more than a couple of months as to not cause your muscles to get used to it change the exercise to shock them make sure you stretch though and make sure you dont do all that much cardio or you wont gain size it might be suggested you take off tang soo do for 6-12 months to build your size then get back into it i suggest you check out this site http://www.freetrainers.com or http://www.changingshape.com hope you do well :!:>
Post: mike hadley:
Deadlift, Squat and Press will do far more for packing on muscle than anything else you can do. Focus soley on these 3 exercises , a sound diet and rest and you will put on some muscle. practice each lift once or twice a week and cycle intensity, youll get results. Your workouts should only take 45minutes leaving you plenty of time to recover, not to mention more time to train in your discipline and spend time with your daughter. Train for functional strength and real world power and extra muscle will be an added bonus.>
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