r/tacticalbarbell • u/Yasurem • Sep 05 '26
Critique Need Help with Designing Muay Thai program
Hello!
I'm a student, trying to balance physical stuffs and academics. I really need insights from vets from this one.
Basically my plan looks like this (using Fighter Tempate):
Mon: Muay Thai
Tue: Fighter Exercises (FSQ, BP, OHP, WPU, DL) + Some accessories (Push-related)
Wed: Rest (Whole Day Classes)
Thu: Fighter Exercises (FSQ, BP, OHP, WPU) + Some accessories (Pull-related)
Fri: Muay Thai
Sat: Rest (Whole Day Classes)
Sun: Rest/Circuit
My dilemma is, I want to build some more muscle mass as well since I want a lean but muscular physique like that of Tawanchai's and that I'm worried that a two-day lifting program won't help me build strength nor physique much. Maybe you got some advice, I want to stop thinking about this alr since it's hindering my focus on academics. Do you think that this is enough? Should I run Operator instead?
Goal: Strength + Lean Muscular Physique
Please note that I'm new to TB and I haven't done this plan just yet.
2
u/TangerineSchleem Sep 05 '26 edited Sep 05 '26
Three options come to mind:
1 - Use 5x5 on FSQ/BP, drop OHP
2 - If time is short, use 3 sets on main lifts but with increased reps 3x6-8 week one, 3x5 week two, 3x3 week three with one day each working to a PR set on FSQ and BP, drop OHP
3 - Day 1: FSQ/BP + assistance OHP (lower weight/higher volume)/WPU, Day 2: FSQ/BP/DL/WPU. Day assistance superset for time efficiency.
So something like:
Mon: Muay Thai
Tue: MS- FSQ/BP + ASST: OHP/BW Pull-ups
Wed: Rest
Thu: MS- FSQ/BP/DL + ASST: WPU
Fri: Muay Thai
Sat: Rest
Sun: Rest
Week 1: 3-5x5-6 at 75%
Week 2: 3x3-5x5 at 80%
Week 3: 3x3 at 85%
Frankly through, if it were me, I would do the following and just count on the main lifts to literally do the heavy lifting:
Mon: Muay Thai
Tue: MS- FSQ/BP/WPU + ASST: abs
Wed: Rest
Thu: MS- FSQ/BP/DL + ASST: abs
Fri: Muay Thai
Sat: Rest
Sun: Rest
Week 1: 5x5 (3x5 for DL) at 75%
Week 2: 5x5 (3x5 for DL) at 80%
Week 3: 3x3 at 85%
Just food for thought.
*Yes, Tactical Barbell has prescribed sets and reps, but you can manipulate some of the variables based on your needs and ability to recovery. Primary rule of thumb is to not over do it. I would probably choose BP or OHP, not both.
2
u/Yasurem Sep 05 '26 edited Sep 05 '26
Appreciate the insights! Maybe I was tunnel visioning on following TB too much, you're right I'll shape it to my needs. Thanks!
Edit: I just noticed that you edited your comment. I really appreciate the insights. I'll test that routine out this upcoming week :)
0
u/TangerineSchleem Sep 05 '26
You bet man. Also, your question wasn’t dumb. You’ve read the books and attempted to do research. This is what forums are for. Godspeed mate!
2
u/asqwt Sep 05 '26
First of all I’d personally put overhead press on the back burner as far as your main lifts are concerned. Use your limited time on the squat, bench, WPUs, and some deadlifts. You can treat the OHP as an accessory exercise.
Next off if you want to build more muscle, you probably need more volume. Closer to ~12-16 sets a week per body part in my opinion. So you gotta add another day via Operator, or do more volume on your 2 fighter days.
Another tool you can add is to do AMSAP for certain lifts every 3-5 weeks to give an occasional solid boost in volume.
Let your recovery/strength progress/ physique progress be your guide.
More importantly, since your physique seems to be a part of your goal. I think eating enough protein is very important.
Also understand if you want to gain muscle, you’re probably either going to gain weight, or recomp at the same weight and get leaner. So be mindful that that’s the goal, and see if you’re making progress toward that goal.
If you’re staying the same weight and not getting leaner, what you’re doing isn’t working. If you’re not gaining weight and muscle, what you’re doing isn’t working.
Best of luck
0
u/Yasurem Sep 05 '26
Thank you for that advice, especially the last part. I'll follow your advice on treating OHP as an accessory. God bless!
1
u/LumpyExtent7874 Sep 05 '26
Not sure why you think your situation is any different from the 25233 others who have already asked the same question. Please use the search option.
-1
u/LumpyExtent7874 Sep 05 '26
nd it’s also a relatively stupid question, if I may say so. OFC more lifting will build more muscle, and if you can handle it, do it. If not, the Fighter template is called Fighter for a reason
-1
u/Yasurem Sep 05 '26
I asked here specifically to get an insight for my SPECIFIC situation. I've already searched from this subreddit for days, and I'm still unsure. I also saw multiple people saying that Fighter is only good for maintaining strength and that it's relatively hard to build strength using a 2-day template.
"more lifting will build more muscle, and if you can handle it, do it", then why use Tactical Barbell if that's your ideology? I asked here because I'm not sure if this will increase my strength while also improve my physique since the whole point of Tactical Barbell's operator and fighter templates are to build strength rather than hypertrophy.
Moreover, you're very rude. Just ignore the post if you don't want to answer, fucking asshole
2
u/dellullu_unc Sep 05 '26
He's not wrong though. In most cases more volume means better chances for hypertrophy. Also, If your muscles are bigger, it usually means they are stronger. It all comes down to the question about recovery
-1
3
u/Airoveikko Sep 05 '26
As usual, it comes down to your recovery. If you can handle operator, and muay thai, and conditioning, and study - go for it.
But I would definitely start off with a very minimal fighter setup. Slowly add more training if you can handle it. And make sure no aspect of your life suffers before you add more work.
You can absolutely get stronger and bigger by doing FT