Hi Scott I just got done making my account. I'm the guy that posted on youtube asking about doing MMA in the summer and asking what kind of a strength workout I need. I put in Bf% on my profile and I couldn't find where to put my BMR but here it is (1479.65). Also I really don't have a meal plan right now and to be honest I stopped going to the gym.About 2 months ago because I didn't want to do a bulking workout anymore so I have been spending the last 2 months deciding what I want to do.But now I know for sure that I want to mainly focus on building up strength.So if you could also help me build a meal plan I would really appreciate that. Thank you for your time and patience:)

Hey Jesus!

Glad you made it to the site! I hope you are enjoying all the features we have to offer!

If you are MMA training, then you are getting plently of cardio / conditioning from there. so while doing this you should defintiely focus on strength in the gym.

a 5x5 program would be best or you. This means 5 sets of 5 reps per exercise.

How many days do you have to lift?

You can try doing this split twice a week

Monday: Power Level Over 9000! Increase Your Strength! (Push/Pull) 

Tuesday: Power Level OVER 9000! Increase Your Strength! (Power Legs) 

Wednesday: Rest

Thursday: Power Level Over 9000! Increase Your Strength! (Push/Pull) 

Friday: Power Level OVER 9000! Increase Your Strength! (Power Legs) 

Saturday: Rest

Sunday: Focus on Core / abdominals

Thank you very much for the advice Scott. I have a problem though. I don't have a spotter to help me but, there's a power rack in the gym if thats ok? Also I haven't been doing MMA yet. I said that I'm going to do MMA in the summer, so these next 6 months I want to build strength. Do I stick with the sets and reps you said in the videos or do I do 5x5 for all the exercises? Please and Thank you:)

Start with the videos sets and reps for the first two weeks, then you can change to 5x5.

On the rest days try to hit abs and some of the circuits that are on the routine section of my NOTEBOOK.

The power racks will work for now too. Looking forward to seeing your progress!! #HTH

So would this work?

Monday:Push/Pull

Tuesday:Power Legs

Wednesday:Just Lift Extreme Bodyweight Circuit

Thursday:Push/Pull

FridayPower Legs

Saturday:Just Lift Extreme Bodyweight Circuit

Sundy:Core & Abs

Hey man! That doesnt look too bad at all!!

If you can, try to work ABS into your routine 1 - 2 more times after one fo your lifts.

Keep up the great work! #HTH

Hey Scott,

I decided to make a profile and pretty sure I am going to upgrade my account. I was just wondering how do I find my body fat percentage ? Also what is a good percentage to shoot for if I want to get into body building and get the most definition I could be getting. I jsut finished taking measurments and posting pics on the profile. I can't wait to try the meal planning feature on here as I think it will really help!

Thanks,

Alecia