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PaperclipPerfector  1yr ago (text post)   3645 thread views

Small-Scale Question Sunday for June 25, 2023

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Any tips on how to ensure I do not feel beat up after working out. I do 4 workouts a week in the morning (upper and lower split) using HIT and do 6 days of MMA for 6 days a week. I began last week and have terrible sleep and bad food habits so feel sore all the time. I have seen a reduction in my levels of soreness so just wanted to get some decent advice. I am a farily skinny rail untrained person and have in fact made progress whilst working out infinitely slower by fucking up my sleep previously so please lemme know what things I can and should expect and possible remedies. Thanks!

Some adaptations come quickly -- the soreness in particular should improve over the next weeks. On the other hand, at 10 sessions a week even experienced folks can easily outstrip their recovery capacity. To push that kind of volume you need to keep most of the workouts easy and monitor for signs of injury or over training. Bad sleep is one of those. It's been a while since I was 23 but I'd suggest cutting your schedule in half and building up slowly as you learn to listen to your body.

4 workouts are enough stimulus even without MMA.

how to ensure I do not feel beat up after working out

more reps x lower weight; basically just lower the weight until you can do 20-40 reps instead of 5-10 (like 30% 1RM vs 80%). I just by chance watched this video. Haven't verified anything but sounds good and has science papers behind it.

When exactly did you start with what? What is your workout history? It sounds like you're doing way too much man. 6mma sessions a week are by themselves a very high work out load.

Are you on gear?

No. I'm a 23 year old male who has never done anything physical in his life besides some inconsistent working out. I'm 6 foot and weigh 150 lbs. I have been working out on a neaely semi consistent basis for a month or more.

My coach saod that my body will adapt to the mma in the weeks to come but I thought getting a different opinion would help. I just don't wanna look Michael Cera like.

Cut out either the strength training or the MMA, whatever you find less interesting.

If you can stick with 4x a week strength or 6x a week MMA then that is more than enough. Working out and building muscle is a marathon, not a sprint. You're going to injure yourself or lose interest because you'll get so exhausted if you stick with this (and actually do the workouts for real).

10 workouts a week for an almost complete beginner is insanity. See if you can stick with one program for at least 6 months and then re-evaluate.

If you're training mma 6 days a week, you should keep your strength training simple and stay far away from failure. HIT is going to make you sorer and cut into your recovery.

How much should I work out then. I am aiming for an upper lower split, working out on Monday, Tuesday, Thursday and Friday. Is this too much? I like HIT because it's better for my joints and takes little to no time. I workout at home using basic equipments and a forearm forklift for timed static contractions.

If you always feeling sore with this level of training then it's too much for you(for your age and level of fitness) by definition, which isn't saying much. So if you want to be safe - decrease the pressure for sure, the consistency is way more important than intensity. However if you're a healthy person then pushing things hard will benefit you mentally and as a consequence physically, it can be nothing or it can be absolutely life-changing experience IF you really push for it hard, as a challenge or if you're masochist, or for any other stupid reason.

It all is kind of triviality really, but it seems to me your original question is triviality as well, meaning that any person who wants an actual answer will find the clear answer in 5min of googling, if not from his own common sense. However I can totally simphatize with the urge of seeking support/validation in those kind of interactions. Whatever helps you, brother, we're all gonna make it!

I was just looking for ways of sticking to both my strength training and mma. I really wish to be consistent this time around. Most info on google is pretty clickbaity.

"I began last week" - the first weeks hit the hardest even if everything else is perfect, it'll improve a lot with just time and consistent exercise. That said, terrible sleep especially is worth fixing anyway and will make it worse. (lower confidence) Terrible diet isn't as bad if you're getting enough calories and protein.

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