Would need some advice

[101chemistry]

Hello

I am preparing for an MMA (mixed martial arts) match, and I've got exactly 30 days left.

Back a couple of years ago, when I used to juice, I was around 220-225 pounds. Now, I've come down to a natural and very learn 193 pounds. I've kept my lfting goals as follows: first strenght, and second shape and definition.

This match however forced me to come down to 165 pounds (it's hell to diet down when you have to lose natural muscle), and now, as I am inside of the last month, training is around 6-7 hours a day. With this training regimen, high/medium volume training in the gym simply leaves me sore for days.

My main goal is to keep my strenght up. Maybe even regain some lost strenght. I've always loved multi-joint movements, and I think that now they are more important for me than ever. Olympic lifting is out of the question because it simply taxes my body too much.

I need a weight-lifting program in these conditions, and I have little time for guessing around. Need help bros.

 

[BigBoyJ]

Man, training 6-7 hours a day and dropping 30 lbs of natural muscle. To tell you the truth, I think you'd be doing more harm than good at this point by weight training at all. You'll slow your recovery even further with weight workouts. I'm sure you're getting all the muscle stimulation your body can handle at this point just with your mma training, especially being 30 lbs lighter than your body wants to be. Just focus on the mma, man. The weight training isn't gonna help you at this point. Especially not just 1 month from the fight. Give yourself time to recover. You don't want to pop a ligament off the bone in your fight from not letting yourself heal.

 

[101chemistry]

Actually, my recovery is perfect with just the mma training. But somehow, after a medium volume gym workout, I plunged into two hellish days of what I could call catabolism and slow metabolism.

Right now I'm thinking I could do 1 max rep squats and 1 max rep deads every other day.

 

[Nssca]

Zambon Q day

 

[101chemistry]

oh no no. done my time with the bad boys, but I'm all natural now.

 

[BrooklynJuice]

Bulgarian type program, whole body, one exercise per body part (2 for legs n back). Dumbells only when appliacle. Using 1 month as your setpoint, do 4 cycles of different timing/rep counts, one for each week. Start with high rep for 15 reps, 3 sets each, 90seconds between each set, catch your breath between exercises. Drop a few reps and a 15 seconds between next week but add weight accordingly. The last week go back to 180seconds rest between sets and use the weight you used the second week (12reps). 3rd week should be around 8 reps, 30-40 second rest.