need some advice for strenght programme..
so what im looking for, is a programme that solely builds strenght, without me gaining weight or getting bigger. Im contemplating doing an amateur mma fight , so i would have to have a programme which considers the fact, that i need to keep my weight in check.
I dont know if bodytype plays a big part if this, but im the type that rather quickly gets bigger. previously i boxed a bit and even there i gained a bit of weight in muscles and boxing is mostly cardio, so i dont know how to go about getting stronger, without getting bigger and gaining weight.
thanks in advance
What you're doing is making a full contraction without completing the full range of motion of an exercise simply because the mechanics of the machine or device won't allow you to complete a full range of motion.
In example: I use an old-school Barbasol shaving cream can that's impossible to crush and squeeze it as hard as I'm able to for a total of 12 seconds and then switch hands. This increases your hand squeezing power DRAMATICALLY.
So again, you'd want to look for exercises that completely limit your range of motion while allowing you to make a full contraction.
You may wanna check-out some videos on youtube to see what an actual isometric workout looks like.
Here's something else you may wanna look into:
it worked for me
Do not listen to these other two posts. Just read this link as much as you can, it has all of the information you need to gain functional strength that will apply to sports/grappling/strength. As far as size/muscle go, this is dependent mainly on your diet, not your workout routine.
If you are too lazy to read that website, which I hope you are not, then you need to focus on the following:
-Compound lifts (deadlifts, squats, OH press, rows, dips, chins, bench, cleans, etc.)
-Lower rep ranges (1-5 reps per set)
-Proper rest, diet
-Proper periodization / progression
Hey, what kind of equipment do you have access to? also, how many times a week can you devote to strength training without taking away from fighting classes and your life in general?
You need peak shape in every aspect. There are lots of programs, books and videos about strength training for MMA.
If you want to have a quick look, I compile a selection of the best workout videos I find on the internet in my website MMA Training Revolution. Take a look, it will give you lot of ideas.
Weight is deteremind almost exclusively by your diet; what, when and how much you eat. As far as training for strength gains you will want to stay in the 1-5 repetition range for each set, limiting the total number of reps for each exercise at around 25.
Example - Deadlift 5 X 5
-25 total reps, each set should be as heavy as you can handle
Strength gains are made primarily through the nervous system and its ability to recruit muscle. To train this, extremely heavy weights (relative to your maxes) must be used.
Size gains are made through the muscular system in a response to tissue damage caused by incredibly high rep totals. This is why we see bodybuilders doing upward of 100 reps per body part, their goal is to shred their muscles to elicit that growth response.
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