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Old 01-05-2012, 12:51 AM   #4 (permalink)
wukkadb
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Do not listen to these other two posts. Just read this link as much as you can, it has all of the information you need to gain functional strength that will apply to sports/grappling/strength. As far as size/muscle go, this is dependent mainly on your diet, not your workout routine.


http://startingstrength.wikia.com/wi..._Strength_Wiki

If you are too lazy to read that website, which I hope you are not, then you need to focus on the following:

-Compound lifts (deadlifts, squats, OH press, rows, dips, chins, bench, cleans, etc.)
-Lower rep ranges (1-5 reps per set)
-No machines
-Proper rest, diet
-Proper periodization / progression
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