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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 9 (permalink) Old 09-29-2007, 11:25 AM Thread Starter
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Strength building with weights

What kind of weights workout would i use to build stength without building alot of mass. eg how many reps and set and what exercises would be best for doing that.

Thanks
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post #2 of 9 (permalink) Old 09-29-2007, 11:46 AM
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post #3 of 9 (permalink) Old 09-30-2007, 12:54 AM
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I read an article on tnation (ill be damned if i can find it now, but ive been looking) it said that size is accumalated by volume

it was something like this: reps x sets.

take your reps, multipy by sets and if the product is:
1-20: necessary growth only, sarcomere
20-35: sarcomere and sarcoplasm
35-50: mostly sarcoplasm

rule of thumb is, the more of one side the less you should have of the other. course there are exceptions. You want functional strenght? stay at about 85% intensity or above, 85% is ave 5rep max. Look into mark rippetoes starg]ting strength if you are a beginner. bill stars 5x5 if you are intermediate, or glenn pendlays advanced variation if you are advanced. they cut out the crap you dont want.

one more thing, for most ppl it is inevitable to gain at least some extra msss (fat, sarcoplasm what have you) Just cut it when you reach your goal. That's what im doing when i max out my sarcomere i am gonna cut down to 5% bf or less
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post #4 of 9 (permalink) Old 09-30-2007, 08:10 AM Thread Starter
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Quote:
Originally Posted by J--
I read an article on tnation (ill be damned if i can find it now, but ive been looking) it said that size is accumalated by volume

it was something like this: reps x sets.

take your reps, multipy by sets and if the product is:
1-20: necessary growth only, sarcomere
20-35: sarcomere and sarcoplasm
35-50: mostly sarcoplasm

rule of thumb is, the more of one side the less you should have of the other. course there are exceptions. You want functional strenght? stay at about 85% intensity or above, 85% is ave 5rep max. Look into mark rippetoes starg]ting strength if you are a beginner. bill stars 5x5 if you are intermediate, or glenn pendlays advanced variation if you are advanced. they cut out the crap you dont want.

one more thing, for most ppl it is inevitable to gain at least some extra msss (fat, sarcoplasm what have you) Just cut it when you reach your goal. That's what im doing when i max out my sarcomere i am gonna cut down to 5% bf or less
So are you saying do alot of weight for a few reps. sorry i am a little slow when it comes to stuff like this.
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post #5 of 9 (permalink) Old 09-30-2007, 08:59 AM
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Yes. 5 sets of 5 reps or lower equal strength, 3 x 8-12 reps is for hypertrophy(bodybuilding).
Higher than that isn't strength training at all.
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post #6 of 9 (permalink) Old 10-06-2007, 02:58 PM
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anything higher then 12 reps is endurance training. 6-12 in for building mass, 1-5 is for strength. I would if I was you concentrate on olympic style lifts, clean, the clean and jerk, snatch, squat, and bench press, military front press. but do both strength and endurence training. it's great to have super strength but if you can't do it for a peroid of time then whats the point and vis versa.

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post #7 of 9 (permalink) Old 10-06-2007, 06:37 PM Thread Starter
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Quote:
Originally Posted by thai_fighter
anything higher then 12 reps is endurance training. 6-12 in for building mass, 1-5 is for strength. I would if I was you concentrate on olympic style lifts, clean, the clean and jerk, snatch, squat, and bench press, military front press. but do both strength and endurence training. it's great to have super strength but if you can't do it for a peroid of time then whats the point and vis versa.
What would be the best amount of sets to do if i do 1-5 reps?
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post #8 of 9 (permalink) Old 10-06-2007, 07:57 PM
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Quote:
Originally Posted by super ninja
What would be the best amount of sets to do if i do 1-5 reps?

i personally do 6 sets. but if this is your first time doing these then go light and do 3 sets to make sure that you get the technique perfect then more up to 4,5,6 at the most. about once a month do a day where you do a 1rm (1 rep max), to find out how much you are progessing on your max strength. but i will tell you that with is type of work out give yourself 48hrs of rest from the weights to allow you muscles to recover. good luck and let us know how it goes for you.

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post #9 of 9 (permalink) Old 10-25-2007, 07:08 AM
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it might pay to do some volume aswell as just size
1-5 reps of 3 sets first month then next month do 10-15 reps of a lower weight for 3 sets then do the same next 2 months but up your sets to 4 then next 2 months to 5, you will get your msucles looking big and firm.
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