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

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Old 12-04-2007, 05:51 PM   #1 (permalink)
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Talking Help me. Weights/Cardio/Mass ETC>>>>

Right were do i start

Well, im 15 year old. In February this year i weighed 12st 11 lbs
Now this is the truth, i was fat and sick and tired of being bullied.
So i decided to go to the gym, i didnt have a plan , i just burned 600-700Kcals every day for around 3 months. In this time i was consuming around 1000-1250 Kcals a day. I know this was radical , but it worked. In June i weighed 53kg. (9St 10Lb's)

Now in Decemeber, i do no cardio work due to a groin strain , which i did when playing football(Soccer)Its a pain in the ass and just wont go away, it hurts alot at times and on occasion is a cause for ball ache!

But what i have come here for is advice. From around August i have been doing soley Weights work.
I do around 3 times a week , an hour session of:
6/7/8 Sets of 12 on :
Bicep Curls (Max weight 30kg)
Shoulder Press(Max 35Kg)
Chest Press( Max Lifted 56kg, can do 12 reps on 49Kg)
Pec Fly ( Max 49Kg )

And thats it. In Decemeber now i weigh 55.5Kg. Now this is obviously a gain in mass , wether this be Fat or Muscle I dont know.

My body isnt the best, i mean no abs showing nor have i got any slight showing of pecs.
And this is what i really want, nice biceps ,pecs and a 6 pack. I dont want to be massive just nice and toned like.

BUT I DONT KNOW HOW TO GO ABOUT IT .
And was wondering if someone would be kind enough to help me in what i should be doing to acheive my dream body

Cheers.
brfc.
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Old 12-04-2007, 05:57 PM   #2 (permalink)
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Ok, eating 1000 calories a day is incredibly unhealthy. eat A LOT more, just eat good foods.
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Old 12-04-2007, 05:58 PM   #3 (permalink)
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Ok, eating 1000 calories a day is incredibly unhealthy. eat A LOT more, just eat good foods.
That was then.

Now i eat 2000+ plus.
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Old 12-04-2007, 06:00 PM   #4 (permalink)
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Originally Posted by brfc View Post
That was then.

Now i eat 2000+ plus.
What do you eat and drink? Do you eat food with sugar and salt? And drink anything but water?
If your trying to lose weight only drink water, and cut out sugar and as much salt as possible.

But, if your goal is to get a body simply for looks you may get better help at bodybuilding.com.
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Old 12-04-2007, 06:07 PM   #5 (permalink)
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What do you eat and drink? Do you eat food with sugar and salt? And drink anything but water?
If your trying to lose weight only drink water, and cut out sugar and as much salt as possible.

But, if your goal is to get a body simply for looks you may get better help at bodybuilding.com.
I used to be very strict on what i eat drink etc but recently i have started to drink full sugar drink and also lots of Diet drinks( Coke etc)
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Old 12-04-2007, 06:08 PM   #6 (permalink)
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Originally Posted by brfc View Post
I used to be very strict on what i eat drink etc but recently i have started to drink full sugar drink and also lots of Diet drinks( Coke etc)
Cut those drinks out for sure. Just drink water but no more sodas for sure.
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Old 12-04-2007, 06:45 PM   #7 (permalink)
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Don't go crazy on cutting out salt. Salt is one of the most important things in the body(the sodium carries the messages from the brain, so if you don't have enough salt, you die). Eat loads of greens and lean chicken and fish. Just drink water or occasionally milk, if you don't have it for breakfast(soy milk is best, maybe protein shakes with fruit juice but remember that they're high in natural sugar Loads of whole foods like oats and pasta etc. Good fruit like tomatos, bananas and something with vitC if you don't take a supliment for it(oranges and tangerines are okay, but Kiwis have way more vitC in them than citrus fruits. Now that's the food bit out of the way.

Good for abs:
Crunches. They may not be the best for developing core strength, but they're sure the best for making your muscles showey. Knees bent, back straight, bring your body upwards while keeping your head straight in the same position(it should make your chin stick out a bit). Don't sit all the way up, you only wanna be going about half way up. The biggest strain seems to happen at the point where you stop and lower yourself back down. You can do this with weights held behind your head if it gets too easy, but remember not to pull your head up with your arms if your hands are behind your neck/head(its very bad for the neck and means that your core isn't getting a very good work out at all.
Another good crunch is by having your waist as a pivot and arcing to the left and right, about half a meter, as you crunch. This develops the sides of your abs better.

For pecs
Bench press is good, but I find the best exercise is a dive bomb pressup(I think this is what they're called). You wanna start with you arms a little further infront of you than you would with a regular pressup and make a bridge with yourself(raise your bum in the air). Then come forward until your elbows are almost touching your waist and your stomach is almost touching the floor, then do the same in reverse until you feel the stretch in your calves. This exercise is also a really good workout for your shoulders, back and abdomen. I like to do it with my feet elevated on the edge of the sofa because it makes it that bit harder.

There's the end of my essay. You may also want to take note on direct family member's body types because, unfortunatly, you could just genetically not be a mucle showing guy.



Edit: I found a video of the dive bomb to explain it better. Its not the same as the one I described but it works the same.
http://youtube.com/watch?v=ttk8RdiIHzA
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Old 12-04-2007, 06:48 PM   #8 (permalink)
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That post was better then mine, listen to him.
Eat some salt because I don't want you to die...
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Old 12-04-2007, 06:54 PM   #9 (permalink)
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Quote:
Originally Posted by brfc View Post
Right were do i start

Well, im 15 year old. In February this year i weighed 12st 11 lbs
Now this is the truth, i was fat and sick and tired of being bullied.
So i decided to go to the gym, i didnt have a plan , i just burned 600-700Kcals every day for around 3 months. In this time i was consuming around 1000-1250 Kcals a day. I know this was radical , but it worked. In June i weighed 53kg. (9St 10Lb's)

Now in Decemeber, i do no cardio work due to a groin strain , which i did when playing football(Soccer)Its a pain in the ass and just wont go away, it hurts alot at times and on occasion is a cause for ball ache!

But what i have come here for is advice. From around August i have been doing soley Weights work.
I do around 3 times a week , an hour session of:
6/7/8 Sets of 12 on :
Bicep Curls (Max weight 30kg)
Shoulder Press(Max 35Kg)
Chest Press( Max Lifted 56kg, can do 12 reps on 49Kg)
Pec Fly ( Max 49Kg )

And thats it. In Decemeber now i weigh 55.5Kg. Now this is obviously a gain in mass , wether this be Fat or Muscle I dont know.

My body isnt the best, i mean no abs showing nor have i got any slight showing of pecs.
And this is what i really want, nice biceps ,pecs and a 6 pack. I dont want to be massive just nice and toned like.

BUT I DONT KNOW HOW TO GO ABOUT IT .
And was wondering if someone would be kind enough to help me in what i should be doing to acheive my dream body

Cheers.
brfc.
30kg curls? thats like having a 66lb dumbell unless youre talking about the curl bar (kind of odd, I never hear about bicep curl maxs)


Anyhow. Chest, do incline(harder)/Decline(easier)/flat bench presses to work the bottom and top of the pec. Also, I do dumbell presses for the hell of it. Biceps I do low weight-high rep (for me I can rep 35s, but instead do 25s about 15 times each arm) which gets the burn going well. Shoulders do military press, SHRUGS (works great for me) and Arnolds. Getting a 6 pack is mostly about being lean, I mean I'm chubby and I have a 2 pack but without losing more gut thats all I'll ever have

And might I add only 122lbs? If you think youre fat you must be short as hell because I'm sitting here at 5'6 weighing 170lbs (77kg) and I'm not necassarily fat but ive got muscle/chubby
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Old 12-04-2007, 07:12 PM   #10 (permalink)
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GO ON BODYBUILDING.COM !!!!!

Its an amazing resource for almost any goal that involves weightlifting, be it MMA or just straight bodybuilding.

You can easily find out everything you need to know on that site.

It includes the science behind what your doing so that you can really understand the point of excercises and adapt what your doing.

Getting the body you want can be so easily achieved if you actually know what your doing and your willing to put the effort in!!

Im 6"2, 180lbs, lean and strong for my size (I can do 5 reps with 38kg (each so 76 total) dumbells).

Ive also got a decent six pack and can do crunches on a ball with 30 kg on my upper chest.

Seriosly if you want to see gains and achieve your goals then go on bodybuilding.com , it is awesome.
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