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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #1 of 18 (permalink) Old 03-22-2007, 05:11 PM Thread Starter
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Biceps and What?

ever since i started working out about 4 months ago whenever i worked my biceps i would also do tricep excercises. It definately got me me stronger but the other day my friend came up to me and said he read somewhere that you should work your biceps and triceps on different days. is that true?

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post #2 of 18 (permalink) Old 03-23-2007, 12:02 AM
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to my knowledge, it doesn't really matter as long as you work the reciprocal (for lack of a better term) muscle group when you do the exercise. I personally do arms one day (deltoids, biceps and triceps) and then chest and back the next day. I find it easier for me, but that's just me. I could be scientifically wrong though.
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post #3 of 18 (permalink) Old 03-23-2007, 01:21 AM
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...Being two different muscles i seriously doubt it but it still could be true but google it.


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post #4 of 18 (permalink) Old 03-23-2007, 01:31 AM
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it depends on your goals... on the same day you'll get a nice pump

i focus mainly on compound lifts which are good for overall strength and mass. I go by a push/pull/leg split. I used to do arms on one day but i could care less with how much i can curl-it would just lead to injury. I look at isolation movements as just assistance exercises for the compound lifts.

olympic lifts are awesome also.
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post #5 of 18 (permalink) Old 03-25-2007, 08:28 AM
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Quote:
Originally Posted by theara
it depends on your goals... on the same day you'll get a nice pump

i focus mainly on compound lifts which are good for overall strength and mass. I go by a push/pull/leg split. I used to do arms on one day but i could care less with how much i can curl-it would just lead to injury. I look at isolation movements as just assistance exercises for the compound lifts.

olympic lifts are awesome also.
That's what I do! Except I do a push/pull on the horizontal plane, and one on the vertical plane. E.g horizontal pulling can be rowing, horizontal pushing can be bench pressses, vertical pulling can be pull ups, vertical pushups standing shoulder presses.

For me, that's the only way to ensure a balanced workout, and a great way to develop functional strength.
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post #6 of 18 (permalink) Old 03-26-2007, 12:56 AM
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Pick up the newest Muscle and Fitness and they have a whole article on what muscles to group with what. Generally speaking, it's not good to train biceps/triceps together ALWAYS but its good to throw it in there every once in a while. However, it won't hurt you. Just make sure you're not working out a major muscle group directly after working out your arms




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post #7 of 18 (permalink) Old 04-09-2007, 04:13 PM
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I would start with a compound movement. Compound means an exercise which uses more than 1 muscle group. Benchpress uses, chest, deltoids, triceps mainly.

I used to do chest and triceps, but later chest bicepts on advice.

If u train 3 days a week:

Chest/bicepts
back/triceps
legs/calfs

If u train more than 3 days a week, how do u train for MMA? No seriously cause I never been a fighter but did train weight for many years.

Edit: u might want to consider beefing up your trapizius. The musle between your detoids( shoulders) and neck. Having a thick neck it going to absorb some of the shock of taking a punch down into your core mass than spinning your head round for a knockout.

In which case I obviously recommend doing shoulder presses, maybe shoulder shrugs too.

Last edited by SgtSixpack; 04-09-2007 at 04:17 PM.
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post #8 of 18 (permalink) Old 04-09-2007, 04:20 PM
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Quote:
Originally Posted by Turner
ever since i started working out about 4 months ago whenever i worked my biceps i would also do tricep excercises. It definately got me me stronger but the other day my friend came up to me and said he read somewhere that you should work your biceps and triceps on different days. is that true?
That is not true. I would do that all the time. It is more for people who are more advanced since it requires alot more energy to work two arm muscles compared to when you do biceps and back. Biceps and triceps together is very good excercise. This is how Arnold used to do it. He would do Biceps and triceps on one day and then he would do back and chest on one day. Then on a light training day he would do shoulders and maybe forearms. Then he would hit the legs hard.
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post #9 of 18 (permalink) Old 04-09-2007, 04:22 PM
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Quote:
Originally Posted by SgtSixpack
I would start with a compound movement. Compound means an exercise which uses more than 1 muscle group. Benchpress uses, chest, deltoids, triceps mainly.

I used to do chest and triceps, but later chest bicepts on advice.

If u train 3 days a week:

Chest/bicepts
back/triceps
legs/calfs

If u train more than 3 days a week, how do u train for MMA? No seriously cause I never been a fighter but did train weight for many years.

Edit: u might want to consider beefing up your trapizius. The musle between your detoids( shoulders) and neck. Having a thick neck it going to absorb some of the shock of taking a punch down into your core mass than spinning your head round for a knockout.

In which case I obviously recommend doing shoulder presses, maybe shoulder shrugs too.
I wouldnt recommend this because when you do back, you are working your biceps also since back excercises require the use of your biceps just as chest excercises require the use of your triceps. It is best to do biceps and chest one day and triceps and back another day. Or if you are more advanced you can do what I do and train biceps and triceps in one day and do back and chest in one day.
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post #10 of 18 (permalink) Old 04-09-2007, 04:42 PM
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Quote:
Originally Posted by VinceD
I wouldnt recommend this because when you do back, you are working your biceps also since back excercises require the use of your biceps just as chest excercises require the use of your triceps. It is best to do biceps and chest one day and triceps and back another day. Or if you are more advanced you can do what I do and train biceps and triceps in one day and do back and chest in one day.
It looks like you just stopped reading mid-sentance when I said "I used to do chest and tricepts..." it was followed but "and then on advice I did chest and bicepts".

Then u went onto say that back exercises uses bicepts too, making it look like u skipped the part where I talked about compound movements.

Reason I say do a compound movement first and I personally wouldnt recommend doing bicepts and tricepts, is because your first exercise is always your best assuming you are putting in 100% effort.

If ur just going for defined arms so u can pose in a tight white armless shirt then go for it. Compound exercises will make you more powerful though.
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