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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 15 (permalink) Old 05-11-2009, 01:34 AM Thread Starter
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getting back in shape

hey everyone, im new to the forum so forgive me if im posting in the wrong section. with the summer coming, id like to get back into shape and start taking some bjj and kickboxing lessons.

right now, im in pretty bad shape. im about 5'11 and 180 pounds, and lost a lot of strength over the past couple of years. my max benchpress has gone down to about 130. i dont know what my squats or deadlifts or at right now, but im not expecting them to be much better.

im looking to increase functional strength, drop some of the extra fat, and put on some lean muscle. if anyone could help me out with a workout routine, as well as any other tips, i would really appreciate it. thanks

Last edited by murderotica; 05-11-2009 at 04:36 PM.
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post #2 of 15 (permalink) Old 05-12-2009, 10:01 PM
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Well im no expert but if you wanna cut some weight then you definitely need to do some cardio combined with some lifting. Alot of people make the mistake of just doing cardio without any lifting and while they do lose weight, its harder to keep that weight off if you dont have a significant amount of muscle. The more muscle you have the more calories you burn on a daily basis and the higher your metabolism is gonna be. Burn more calories than you consume and you'll be losing weight in no time.

So if you want a suggested workout routine then maybe do cardio monday wednesday and friday and then on tuesdays and thursdays you can lift. If you cant make it to the gym everyday then atleast go three times a week. If thats the case you should lift and then do cardio afterwards. Lifting will burn the stored up energy that you have in your muscles so when you do get to cardio then you'll just be burning calories and fat. Hope that helps!
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post #3 of 15 (permalink) Old 05-12-2009, 10:34 PM
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Here's my tip (haven't worked my biceps in so long, but they are coming in sooooo wickedly) just try to lose as much body fat as possible and it will make you looked jacked. Do a lot of running, in a couple of months, you will see what I am talking about, eh?!



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post #4 of 15 (permalink) Old 05-12-2009, 11:36 PM
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Just posted mine here is the link http://www.mmaforum.com/training-nut...tml#post885655
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post #5 of 15 (permalink) Old 05-13-2009, 12:05 AM Thread Starter
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thanks for the advice everyone. i havent really been doing much cardio, so ill definitely start
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post #6 of 15 (permalink) Old 05-13-2009, 08:45 PM
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So you wanna get "lean" and "cut" or just buff? Because whatever you desire will result on the way you lift weights. I'm no expert, so I'll leave that to more experienced people. Oh and of course, cardio helps a lot.
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post #7 of 15 (permalink) Old 05-13-2009, 11:56 PM Thread Starter
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id like to get lean and cut while still gaining strength. like i said, i lost a lot of strength since the last time i was lifting which was over a year ago
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post #8 of 15 (permalink) Old 05-14-2009, 01:10 PM
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This might help then http://www.askmen.com/sports/bodybui...tness_tip.html

You might want to get a second opinion though but I'm sure you will still gain strength with this method. That article isn't very detailed, but it will give you some search terms to Google.
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post #9 of 15 (permalink) Old 05-15-2009, 02:55 AM
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Quote:
Originally Posted by murderotica View Post
id like to get lean and cut while still gaining strength. like i said, i lost a lot of strength since the last time i was lifting which was over a year ago
Thats basically physically impossible unless you are a big fat guy who is also pretty weak. I doubt you are either.

Gaining strength = caloric surplus, little to no cardio
Getting cut/lean/whatever = claoric deficit and an assload of cardio.

Trying to do both at the same time is counterproductuve.
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post #10 of 15 (permalink) Old 05-15-2009, 04:38 AM
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I am no expert at all when it comes to weight lifting. I do however know that swimming and running will be the best cardio workouts.
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