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

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Old 01-06-2007, 09:44 PM   #1 (permalink)
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When it comes to lifting weights what I do is about 200 reps on a low weight compared to only a few reps on a high rate. Will this still build muscle is what i'm wondering? I used to do 200 reps monday-thursday with 25lbs and 400 reps with 25lbs on fridays.

I did the 200 reps benching same with the 400 and usually did a total of 500 reps a day monday-thursday and 1000 on fridays (double fridays).

25lbs was for benching, I usually did 50lbs on the other 300 reps on one of those machines with all the different workouts, tricepts, ect..
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Old 01-06-2007, 11:30 PM   #2 (permalink)
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By lifting that little of weight you won't build any size. Building muscle mass you will need to lift heavier weight. By doing a lot of reps with a lighter weight it will help get you cut but if you're using a weight that is so light you can pound out 400 reps with it will not give you great results.

Rule of thumb is typically you should barely be able to finish or not finish 8-10 reps. If looking for muscle mass then you would typically lift as much weight as you possibly can (safely) for 1 to 3 reps. Also, if you're really young you prob. shouldn't be lifting heavy anyways so the 25lbs. might be perfect for you.

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Old 01-07-2007, 12:19 AM   #3 (permalink)
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Like PistolPete said, your routine won't build muscle. I don't know why you would even want to do that many reps in one day, I know people do that many reps for things like sit-ups/crunches but I have even heard that that isn't optimal for building muscle.

So ya, higher weight and lower reps will build muscle while lower weight and higher reps will define the muscle and can also increase the muscle's endurance (although I don't know how big you are, but what you are doing probably wouldn't do much for endurance either).
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Old 01-07-2007, 01:15 AM   #4 (permalink)
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I'm 18 years old, 6'5" and 300 something. I have alot of muscle as it is but it's not toned. I have a visible six pack though.
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Old 01-07-2007, 01:46 AM   #5 (permalink)
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Quote:
Originally Posted by Fang
When it comes to lifting weights what I do is about 200 reps on a low weight compared to only a few reps on a high rate. Will this still build muscle is what i'm wondering? I used to do 200 reps monday-thursday with 25lbs and 400 reps with 25lbs on fridays.

I did the 200 reps benching same with the 400 and usually did a total of 500 reps a day monday-thursday and 1000 on fridays (double fridays).

25lbs was for benching, I usually did 50lbs on the other 300 reps on one of those machines with all the different workouts, tricepts, ect..
You'll get good tone and build your muscle endurance. But you won't increase your muscle mass.
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Old 01-07-2007, 10:31 AM   #6 (permalink)
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If you're already 300lbs you prob. don't want to add any or much more mass so I would try to get more weight without going crazy and do that. If you're 300lbs. and you basically doing dumbel bench presses with a total of 50lbs. you're only lifting 1/6 of your total weight. You should be at a miniumum of 150lbs. for your body weight. I would suggest buying a barbel and some various weights. By going heavier than you are your muscles will get a much better pump and should give you the definition that you're looking for.
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Old 01-07-2007, 02:00 PM   #7 (permalink)
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your a ogre im 6'2 215 20 years old... I do like 3/4 sets of 10 for my maximum weights and slowly go down to 8's and 6's in my sets. I have good muscle endurance and decent size. I would suggest you do less reps but with more weight. That will get u decent size and endurance at the same time.
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Old 01-07-2007, 03:05 PM   #8 (permalink)
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Wasn't it on karate kid or something where they said 'small weight, many lifts=big muscles'?
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Old 01-07-2007, 03:47 PM   #9 (permalink)
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Quote:
Originally Posted by HaTe
your a ogre im 6'2 215 20 years old... I do like 3/4 sets of 10 for my maximum weights and slowly go down to 8's and 6's in my sets. I have good muscle endurance and decent size. I would suggest you do less reps but with more weight. That will get u decent size and endurance at the same time.
Lol, I should use Shrek as my fighting name.
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Old 01-21-2007, 09:18 AM   #10 (permalink)
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Okay lifting weight lower then 60 Percent of your Max is pretty much useless unless its super Explosive and even then unless its super ballistic and your body takes alot of force (Such as Doing Full Jump Squats with Weight) and even then 40% percent is as low as you'd go and thats pretty much only on Full Jump Squats because of impact.So what your Doing will neither build Strength nor Size.Now as Far as Endurance anything you can lift more then 20-25 times is useless because in a fight you won't be using 10% of your Strength for 2 hours your going to go all out on every strike or grapple for a short period of time.Now as far as your SIZE in muscle is concerned I don't think you are as strong as you think,Yes stronger then someone half your size that doesn't train but not as strong as someone half your size that powerlifts(Absolute Strength Training).I only weigh 180 and I'm 5'7 but I can Max out 405 on Dead Lift,330 on FULL SQUAT and Bench Press 300 all with no help no Cheating and No Belt,Straps or any sort of Equipment.Now if thats at all Weird to you ,trust me someone of 215 that trains will lift Much MUCH MORE.So First of all You have to Pick a Goal something to focus on,you will train everything but one thing will always be a focus at any one time.So Pick a Goal; Absolute Strength(Strong but with no acount for speed) ,Explosive(Fast and Powerful but in a struggling grappling match may not be able to over power the Other Person).Now neather of the last 2 will give you Endurance so Cardio is always a Must but the Cardio must be intense like a Match or Fight would be,Endurance isn't about a slow Pace with no Regard for Force because in a fight someone will be putting out All the Force they can lay on you.So you must be Training to Last long with all the Force you can aply for as long as possible.Like if you are struggling with a person in a clench your not goin to pace your self for 10 minutes your going to have to try and win and either be a better grappler or out power your Target and as all Fighters know its never all Power or all grappling so you have to have both.Now to shorten things up I'll list the weight training Methods Below.....


Metheds:


Absolute Strength- Lifting a weight that you can not lift more then five times (With PERFECT FORM and for a FULL Range of MOTION,No Partials) but you may go as heavy as only being able to lift a weight for ONE all out MAX.This Teaches your Nervous system to turn on all of your Muscle mass at once and aside from when you first start it in the first week or so will actually add Very little Muscle Mass if any to your Body.It simply teaches your Body to Use MAXIMUM STRENGTH and because your muscles are only under tension for a short period of time your body doesn't adapt with huge muscle mass only nervous system Adaptation.

Explosive Strength- Lifting a percent of your MAX around 60% but Explosively for 3-5 Reps,this Teaches your Body to ReCruit All your Muscles Quickly such as in a Punch.Now even though the Weight is lower them Absolute Strength Training your Body must still Turn on all the Muscle it can to move the Weight Explosively.For example to Squat your Body weight your muscles must Generate alittle bit more force then you weigh which is about 305 pounds(for the poster of this) but when you Jump your muscles must aply much more then 305 pounds of force quickly or your body will not leave the floor.That is an example of an explosive Lift.Other Lifts are Olympic Lifts Such as the Snatch,Clean & Jerk or Plyo metrics such as clap push ups.Google any of these if you want to know more.

Endurance- Lifting a Weight you can only lift between 15 and 25 Reps.Now this will build endurance but also some Mass.If you stay in the 20-25 Rep Range very little Mass will be added to your Body.Intense Cardio Such as Running and Rope Jumping will add no Mass usually and can help alot with Endurance but also only if done with intensity.Remember Muscle Endurance and Cardio are a little bit Different because you can have good muscle endurance and still have your heart Pounding out your chest so Cardio IS REALLY A MUST if your goal is Endurance.

Bulking- Lift a Weight between 8-12 Reps will cause you to gain the most Bulk.Now 6-8Reps will make you Bulky but strong for a Bulky person and slightly Less bulky but still bulky.Also Training between 12-15 Reps will Make you Bulky but with a little more endurance in your muscles.Now a bulky person will have poor Muscle Recruitment so they will be slower and less Strong when compared to a Person train for Strength or speed alone.So if your a "Big" Say 300+ pounds with alot of Muscle Bulk you will not be as Strong as a Guy that is 215 with Good Muscle Recruitment.So even if your Training in the 6-8 Rep Range you Will still be more bulky than strong and will not beat a Pure Strength Trainer!
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