Barbell only for strength and mass - MMA Forum - UFC Forums - UFC Results - MMA Videos
Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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post #1 of 18 (permalink) Old 06-16-2006, 07:05 PM Thread Starter
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Barbell only for strength and mass

Muscle and Fittness magizine just ran a great six week barbell only routine last month that will help put on size for those looking to add weight and strength as well. If anyone is interested in seeing the plan leave a reply and I'll put it up tomorrow.

www.extremepankration.piczo.com

^Link to my Pankration club's website^
Not a fancy site by the way

http://www.sportsmedservices.com

^Link to our home gym's website featuring a large martial arts section.^
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post #2 of 18 (permalink) Old 06-16-2006, 07:08 PM
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Go Ahead, great place to do it.

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post #3 of 18 (permalink) Old 06-17-2006, 02:29 AM
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Yeah, I'd be interested to see what their suggestion for a strict free-weight routine is.



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post #4 of 18 (permalink) Old 06-17-2006, 10:17 AM
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One great exercise with a barbell I know of which hits most of the major muscle groups of the body is the Dead lift. great and painful too Well next day it is if you do it right

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post #5 of 18 (permalink) Old 06-17-2006, 02:03 PM
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Yeah, if you do the deadlift right than you're sore in the morning.



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post #6 of 18 (permalink) Old 06-17-2006, 02:14 PM
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but man is it a great exercise for building strength and power since it works your Legs, Abs,Back and Arms, shoulders. umm chest. Hmmm what muscle don't it work if not directly then indirectly I can not think of a muscle system it does not affect if it is done correctly?

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post #7 of 18 (permalink) Old 06-18-2006, 10:04 AM
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Thats one of the core lifts also squating and bench press is also core lifts. Bench press works pretty much you entire upper body. And squating works your legs back traps shoulders and arms.

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post #8 of 18 (permalink) Old 06-18-2006, 12:26 PM
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there are alot of great free weight exercises the bench is good but inferior the the dumbell press. the dumbell press you get more range of motion i try and use them both flat bench followed by dumbell flies then followed by incline dumbell press

theat will give you whole chest a solid work out the mistake alot of people make is. i have seen this alot and if you do this then STOP!! many people will start on the flat bench then go to incline bench then finnish in decline bench BAD idea you need to cycle trainin so for a month just do flat bench followed by you other exercises then the month after change to incline bench

a great forearm workout witch reall ****in hurts is the farmers walk it works you legs your shoulders your upper back and DESTROYS YOUR FOREARMS not an exercise for pretenders but just look uo exercises online i would reccomend starting on the mechines if you are a begginer the get your joints an muscles used to the resistance and never start with really heavy weight you want to start with a rep range of 8-12 and do 3 sets. after a month or 2 of mechines start incorprating some free weights into your routine then after a month of using mechines and a bit of free weight you should be good to just go on a free weight rotine while doing just free weights use a rep range between 6-8

if you are looking to build muscle never do less than 6 reps and dont do more than 10 genraly i keep it between 8 to 10 reps

this is the bst way to build LEAN muscle and not apperar FAT

if you are wanting to get more power and strangh then use mainly compound exercises and use a rep range of 3to 6 please note that while doing this you will gain fat the reason for this is that the body needs to put weight on and fast this is not the most effective method for bodybuilding and will make you look more like a powerlifer you will gain a great amount of MASS

for muscle definition your rep range should be btween 10-15

as long as you are commited you will suceed i dont reccomend taking drugs easy come easy go you will be wastin money and time just stick to it eat well and feel better about yourself peace out
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post #9 of 18 (permalink) Old 06-18-2006, 08:12 PM Thread Starter
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This is a 6 week plan, for adding mass and ultimately strength. It's a 3 day plan with lots of rest. Remember your trying to add mass so you must eat!

Weeks 1 - 2
Day 1 - Push Day (Chest, Triceps, Delts)

Incline Bench Press (Shoulder Width Grip) ~ Sets 2 ~ Reps 8-10*
|| || || (Wide Grip) ~ S 2 ~ R 8-10
Decline Bench Press ~ S 3 ~ R 8-10
Flat Bench Press ~ S 3 ~ R 8-10
Standing Military Press ~ S 3 ~ R 8-10*
Upright Row (Wide Grip) ~ S 2 ~ R 8-10
|| || (Close Grip) ~ S 2 ~ R 8-10
Front Raise ~ S 2 ~ R 8-10
Reverse- Grip Bench Press (Shoulder Width Grip) ~S 3 ~ R 8-10*
Seated Tricep Extension ~ S 3 ~ R 8-10
Skull Crushers ~ S 3 ~ R 8-10


Day 2 - Legs & Abs

Front Squat ~ Sets 3 ~ Reps 8-10*
Back || ~ S 3 ~ R 8-10
Hack || ~ S 3 ~ R 8-10
Alternating Lunge ~ S 3 ~ R 8-10
Romanian Deadlift ~ S 3 ~ R 8-10
Standing Calf Raise ~ S 3 ~ R 10-12
Seated || || ~ S 3 ~ R 15-20
Barbell Rollout ~ S 2 ~ R 12-15
Barbell Crunch ~ S 2 ~ R 10-12


Day 3 - Pull Day (Back, Traps, Biceps, Forearms)

Bent-Over Row (Overhand Shoulder Width) ~ Sets 3 ~ Reps 8-10*
|| || || (Overhand Wide Grip) ~ S 3 ~ R 8-10
|| || || (Underhand Grip) ~ S 3 ~ R 8-10
Decline Bench Pullover ~ S 3 ~ R 8-10
Shrug ~ S 2 ~ R 8-10*
Behind-Back Shrug ~ S 2 ~ R 8-10
Standing Curl ~ S 3 ~ R 8-10*
Preacher || ~ S 3 ~ R 8-10
Reverse-Grip Curl ~ S 3 ~ R 8-10

* 2-3 Light Warm-up sets
Rest 2-3 mins between all sets
Chose a weight that just allows you to complete listed reps

That's the first section of their plan I'll post weeks 3-4 tomorrow it's just to much copying to do it all at once.

www.extremepankration.piczo.com

^Link to my Pankration club's website^
Not a fancy site by the way

http://www.sportsmedservices.com

^Link to our home gym's website featuring a large martial arts section.^
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post #10 of 18 (permalink) Old 06-19-2006, 10:02 AM
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that would be a good post for the training logs section... hint hint

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