need training advice

i have never studied or trained specifically for strength. instead i always went for size, and definatly gained quite a bit, even though it is still burried under a lot of fat. anyways, i decided to get back into fighting, so i wanted to get a new game plan. i do not want to workout for endurance though, i have plenty of it. due to my job.
 
i want to loose the fat while training specifically for strength, i am weak. i have been off of lifting for a week now and plan on starting back up on monday. so if anyone could give me advice on workouts, and what muscles on what days, it would be extremely appreciated.
 
my workouts before were every other day lifting and the muscle groups went chest/back, legs, arms, shoulders/traps. remember that i trained every other day. i never saw good gains in strength, but i did see size gains. please help.

So how about trying this:
Monday:Legs (Parallel Squat)
Tuesday: Chest (Bench press)
Wednesday: Upper Back
Thursday: lower back  (DL)
Friday: Shoulders/Abs
 
Rest the other too days....
 
For reps look at something simple like 5x5, or 5x3....I occasionaly do 8x2....helps boat loads for the strength.

ORIGINAL: ironraider52

So how about trying this:
Monday:Legs (Parallel Squat)
Tuesday: Chest (Bench press)
Wednesday: Upper Back
Thursday: lower back  (DL)
Friday: Shoulders/Abs

Rest the other too days....

For reps look at something simple like 5x5, or 5x3....I occasionaly do 8x2....helps boat loads for the strength.

 
 
sounds good that pal. make sure you have at least 2 days rest and keep the protein and healthy carbs high(brown bread,pasta etc etc )

www.titansgym.net

u don't train your arms ?
(I know bench works the triceps and when u train your upper back it works the biceps but it's not like training them alone)

i'm 19
incline bench press 160lbs 100reps
incline dumbells curl 100lbs 2 reps
stiff leg deadlift 220lbs 100reps

Not directly training arms is becoming more and more common... with powerlifters mainly if im not mistaken
 
The theory there is that they get enough indirect work throughout the rest of the week. Sometimes a couple of sets for bis and tris may be thrown in but ive been seeing more and more programs without direct arm training. 

yeah, sometimes on a light day or when i am sore on the part I am suppose to train I will throw in some bicep curls and stuff.
 
But I add triceps in on the bench day

If you want to drop your bf and get stronger for fighting, buy a punching bag, set it up and start training. Don't stop till you drop and you'll have to jack your calories up. however, itll get you a lot stronger and ready for fighting.

Get Swoll or Go Home
Interested in: Fitness & Nutrition, Motocross, and Snowboarding - feel free to PM me :)