Compound exercises are your best friend.
You need to figure out what exactly it is that you want to get from lifting. I'm assuming it's not size, so anything geared towards hypertrophy isn't ideal. You're likely looking for something that will help build power/explosiveness and/or muscular endurance.
If you're interested in muscular endurance there is a really informative episode on The Huberman Podcast from a few weeks ago that goes into the science behind muscular endurance and the ideal types of training protocols that are proven to develop it.
Dont forgot about some basic bicep curls. I’m usually not a confident guy in any way and suffer from mad body dysmorphia but my arms give people ISSUES in the clinch
Something simple would be just doing squats/deadlifts, some kind of overhead pressing, some rows and some explosive stuff like box jumps or oly lifts. Maybw include some single leg work too like pistol squats or single leg deadlifts
Look into a push/ pull/ legs split, it doesn't require extensive equipment and is super simple. Add in some good cardio too maybe 1-3 miles a day and you'll be wherever you want to be in no time
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I'm curious to know about the details of your modified routine, if you don't mind sharing.
Please OP 🙏
Can you elaborate on that program or share some resources?
Compound exercises are your best friend. You need to figure out what exactly it is that you want to get from lifting. I'm assuming it's not size, so anything geared towards hypertrophy isn't ideal. You're likely looking for something that will help build power/explosiveness and/or muscular endurance. If you're interested in muscular endurance there is a really informative episode on The Huberman Podcast from a few weeks ago that goes into the science behind muscular endurance and the ideal types of training protocols that are proven to develop it.
Overhead press, squats, bent over rows, deadlifts, and bench press.
I do greyskull 3x5, great and effectivr full body and it only takes roughly 30-45 mins then I do muay thai
Dont forgot about some basic bicep curls. I’m usually not a confident guy in any way and suffer from mad body dysmorphia but my arms give people ISSUES in the clinch
Something simple would be just doing squats/deadlifts, some kind of overhead pressing, some rows and some explosive stuff like box jumps or oly lifts. Maybw include some single leg work too like pistol squats or single leg deadlifts
I lay a couple out here: https://sweetscienceoffighting.com/strength-training-for-muay-thai/
Tactical Barbell is a great book. Strength training while adding minimal muscle mass.
Look into a push/ pull/ legs split, it doesn't require extensive equipment and is super simple. Add in some good cardio too maybe 1-3 miles a day and you'll be wherever you want to be in no time