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Okay lifting weight lower then 60 Percent of your Max is pretty much useless unless its super Explosive and even then unless its super ballistic and your body takes alot of force (Such as Doing Full Jump Squats with Weight) and even then 40% percent is as low as you'd go and thats pretty much only on Full Jump Squats because of impact.So what your Doing will neither build Strength nor Size.Now as Far as Endurance anything you can lift more then 20-25 times is useless because in a fight you won't be using 10% of your Strength for 2 hours your going to go all out on every strike or grapple for a short period of time.Now as far as your SIZE in muscle is concerned I don't think you are as strong as you think,Yes stronger then someone half your size that doesn't train but not as strong as someone half your size that powerlifts(Absolute Strength Training).I only weigh 180 and I'm 5'7 but I can Max out 405 on Dead Lift,330 on FULL SQUAT and Bench Press 300 all with no help no Cheating and No Belt,Straps or any sort of Equipment.Now if thats at all Weird to you ,trust me someone of 215 that trains will lift Much MUCH MORE.So First of all You have to Pick a Goal something to focus on,you will train everything but one thing will always be a focus at any one time.So Pick a Goal; Absolute Strength(Strong but with no acount for speed) ,Explosive(Fast and Powerful but in a struggling grappling match may not be able to over power the Other Person).Now neather of the last 2 will give you Endurance so Cardio is always a Must but the Cardio must be intense like a Match or Fight would be,Endurance isn't about a slow Pace with no Regard for Force because in a fight someone will be putting out All the Force they can lay on you.So you must be Training to Last long with all the Force you can aply for as long as possible.Like if you are struggling with a person in a clench your not goin to pace your self for 10 minutes your going to have to try and win and either be a better grappler or out power your Target and as all Fighters know its never all Power or all grappling so you have to have both.Now to shorten things up I'll list the weight training Methods Below.....
Metheds:
Absolute Strength- Lifting a weight that you can not lift more then five times (With PERFECT FORM and for a FULL Range of MOTION,No Partials) but you may go as heavy as only being able to lift a weight for ONE all out MAX.This Teaches your Nervous system to turn on all of your Muscle mass at once and aside from when you first start it in the first week or so will actually add Very little Muscle Mass if any to your Body.It simply teaches your Body to Use MAXIMUM STRENGTH and because your muscles are only under tension for a short period of time your body doesn't adapt with huge muscle mass only nervous system Adaptation.
Explosive Strength- Lifting a percent of your MAX around 60% but Explosively for 3-5 Reps,this Teaches your Body to ReCruit All your Muscles Quickly such as in a Punch.Now even though the Weight is lower them Absolute Strength Training your Body must still Turn on all the Muscle it can to move the Weight Explosively.For example to Squat your Body weight your muscles must Generate alittle bit more force then you weigh which is about 305 pounds(for the poster of this) but when you Jump your muscles must aply much more then 305 pounds of force quickly or your body will not leave the floor.That is an example of an explosive Lift.Other Lifts are Olympic Lifts Such as the Snatch,Clean & Jerk or Plyo metrics such as clap push ups.Google any of these if you want to know more.
Endurance- Lifting a Weight you can only lift between 15 and 25 Reps.Now this will build endurance but also some Mass.If you stay in the 20-25 Rep Range very little Mass will be added to your Body.Intense Cardio Such as Running and Rope Jumping will add no Mass usually and can help alot with Endurance but also only if done with intensity.Remember Muscle Endurance and Cardio are a little bit Different because you can have good muscle endurance and still have your heart Pounding out your chest so Cardio IS REALLY A MUST if your goal is Endurance.
Bulking- Lift a Weight between 8-12 Reps will cause you to gain the most Bulk.Now 6-8Reps will make you Bulky but strong for a Bulky person and slightly Less bulky but still bulky.Also Training between 12-15 Reps will Make you Bulky but with a little more endurance in your muscles.Now a bulky person will have poor Muscle Recruitment so they will be slower and less Strong when compared to a Person train for Strength or speed alone.So if your a "Big" Say 300+ pounds with alot of Muscle Bulk you will not be as Strong as a Guy that is 215 with Good Muscle Recruitment.So even if your Training in the 6-8 Rep Range you Will still be more bulky than strong and will not beat a Pure Strength Trainer!
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