So I've been lifting for almost 9 months now and I've decided to recently incorporate Muay Thai into my routine after my lifts for some cardio. Thing is though, it's very time-consuming given my work schedule and everything. Plus, maaaan do I get extremely exhausted afterwards
Because of this, I'm thinking of instead running with a 3-day split (M,W,F) with Muay Thai in between (T, TH). Would this work? Both splits tackle each muscle once per week, so I'm thinking this might be viable? Correct me if I'm wrong though
What I'm worried about though is potentially losing progress due to the lowered volume. Will this actually happen if I were to convert?
Right now, this is what my usual routine looks like:
Monday (Chest)
Tuesday (Back)
Wednesday (Shoulders)
Thursday (Arms)
Friday (Legs)
Dips (3x12)
Lat Pulldown (4x12)
Shoulder Dumbbell Press (4x12)
Bicep Curls (4x12)
Squats (4x8)
Flat Dumbbell Press (4x12)
Lat Pulldown
Neutral Grip (4x12)
Lateral Raises (4x12)
Hammer Curls (4x12)
Incline Dumbbell Press (4x12)
Dumbbell Row (4x12)
Cable Upright Rows (4x12)
Dumbbell Conentration (4x12)
Leg Extensions (4x12)
Pec Deck (4x12)
Seated Cable Row (4x12)
Rear Delt Fly (4x12)
Tricep Pushdown
Straight bar, V bar, Rope (4x12 each)
Cable Crossover (4x12)
Lat Pushdown (4x12)
Shrugs (4x12)
Dumbbell Tricep Extensions (4x12)
Calf Raise Machine (4x12)
Muay Thai (1-2 hours)
Muay Thai (1-2 hours)
Muay Thai after leg day? pls no
Usually the lifts themselves last for 1.5 hours, with Muay Thai I could be at the gym for a max of 3.5 hours right after my 10 hour shift
Really my main questions are:
Thanks guys
Because of this, I'm thinking of instead running with a 3-day split (M,W,F) with Muay Thai in between (T, TH). Would this work? Both splits tackle each muscle once per week, so I'm thinking this might be viable? Correct me if I'm wrong though
What I'm worried about though is potentially losing progress due to the lowered volume. Will this actually happen if I were to convert?
Right now, this is what my usual routine looks like:
Monday (Chest)
Tuesday (Back)
Wednesday (Shoulders)
Thursday (Arms)
Friday (Legs)
Dips (3x12)
Lat Pulldown (4x12)
Shoulder Dumbbell Press (4x12)
Bicep Curls (4x12)
Squats (4x8)
Flat Dumbbell Press (4x12)
Lat Pulldown
Neutral Grip (4x12)
Lateral Raises (4x12)
Hammer Curls (4x12)
Incline Dumbbell Press (4x12)
Dumbbell Row (4x12)
Cable Upright Rows (4x12)
Dumbbell Conentration (4x12)
Leg Extensions (4x12)
Pec Deck (4x12)
Seated Cable Row (4x12)
Rear Delt Fly (4x12)
Tricep Pushdown
Straight bar, V bar, Rope (4x12 each)
Cable Crossover (4x12)
Lat Pushdown (4x12)
Shrugs (4x12)
Dumbbell Tricep Extensions (4x12)
Calf Raise Machine (4x12)
Muay Thai (1-2 hours)
Muay Thai (1-2 hours)
Muay Thai after leg day? pls no
Usually the lifts themselves last for 1.5 hours, with Muay Thai I could be at the gym for a max of 3.5 hours right after my 10 hour shift
Really my main questions are:
- Would it even be right to consider converting to a 3-day split in the first place? Maybe my current routine is actually okay as it is?
- If it's best to instead convert to a 3-day split, how exactly do I do that without hurting progress that I've already made? In other words, won't converting and continuous use of the new routine mean lower volume, leading to loss of muscle?
Thanks guys