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

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post #11 of 15 (permalink) Old 03-18-2008, 04:40 AM
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Quote:
Originally Posted by my2champs View Post
If you want a big chest dead lift and squat. I know it might not make sense but you will understand once you do it for a while. Don't waste your time with exercises that isolate muscles. Concentrate on compound movements and you will grow like never before.
i agree about the squats and deadlifts but, iso. exercises are not a wast. any stimulation is good stimulation. the reason compound movements such as squats and deadlifts work so well is they let us push heavy weights. more weight = more stress. over time your body will adapt to this by getting bigger and stronger. i don't recomend these movements if you have any back injuries.
tyr this in your chest work out. go to the pec deck or any fly machine. adjust it so you can get a good strech. start each rep slow and controled. when you come to full contraction(when your hands touch)give it a good squeeze for 2 sec. then relax and open up about 12 in. then contract again, now go all the way back and get a good strech. thats one rep. just remember slow, controled,and squeeeeeeeeze.
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post #12 of 15 (permalink) Old 03-18-2008, 07:19 AM Thread Starter
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Alrighty, thanks for all the advice yall, Im gonna throw in that and dips where Im leaning forward when I do chest in the morning tommorrow. Thanks!

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post #13 of 15 (permalink) Old 03-18-2008, 02:19 PM
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alot of people tend to over train when trying to improve one group of muscles. train your chest once or twice a week for about an hour. don't forget about the rest of your body. you can still train your legs even with back injuries. leg extenion for quads and leg curles for hams,oh and seated calve raies. keep your body guessing and remember muscles don't grow in the gym they grow when your resting.
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post #14 of 15 (permalink) Old 03-18-2008, 03:28 PM
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I would not suggest doing flys for martial arts training. If you looking to increase muscle mass and you are already intermediate/advanced (that is to say you've already made alot of muscle gains with compound excercises) then they have their place, but for overall basic/intermediate muscle development for a sport you need to focus on compound movements. I personally do alot of divebombers (type of pushup), dumbell presses (easier on my rotator cuff than barbell bench presses) and dips in my chest routine and have found it to be very effective. To each their own, but to avoid overtraining I would not push it on volume and focus on doing primarily compounds if you can.
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post #15 of 15 (permalink) Old 03-18-2008, 04:23 PM Thread Starter
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I do other body parts too, but my ciatic nerve (the one that connects your back to your hamstring) is also pinched, so i do calfs, but other than that I shouldn't really be doing legs.
Dudarrza, any chance you would elaborate on divebombers? I prefer dumbbell presses as well, but I do barbell as well because Ive found it to create a more solid resistance, so I do both.

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