the trainer

although many athletes prefer high rep training, many athletes dont know jack! In fact most people have no idea how to efficiently train for any sport.
If you stretch after you work out, you will not lose Range Of Movement.
As an MMA athlete, flexibility is of no importance, what is of importance is active ROM.
In order to get stronger YOU HAVE TO LIFT MORE THAN YOU HAVE LIFTED BEFORE ie. heavy weights for low reps (you still have to reach failure)
The disadvantge to lifting heavy is weight gain, but this can be controlled by diet.

TheGame46

Going beyond this you can get stronger by training the CNS with little weight gain more effectively than the above.

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Easye1982

A few things to keep in mind....

Always run or do your cardio first before you lift. And to maintain your elevated heart rate through your lifting exercises. Depending on the round length you plan to fight in run for that amount at least. More is better if you have the time. At least 30 mins.

Anyones MAX is what they can lift once and then need to rest a little before they can lift again.

To fight muscle fatigue use less(not little) weights with more reps So if your max is say 150lbs then use 50-70lbs but do double your avg rep count.

To build muscle mass lift 3 sets of 10-15 reps ending a little below your max. So it could be 100 lbs 15 reps, rest 30 sec, 120 lbs 10 reps, rest 30 secs, 140 lbs 12 reps. Based on a 150 lb max.

Your max will change for each type of muscle your lifting with. Your legs and back should be stronger then your biceps. And your Triceps stronger then your biceps.

There is no need to lift for more then 1 hr. at a time.

NEVER work out on an empty stomach. Eat at least 1 hr before you train. And again within 30 min after you lift. Your body is looking for much needed proteins after you work out.

Sleep is the best way to heal yourself. I always tell people at least 8hrs is needed to be as close to 100% the next day.

As far as your diet goes...You need to count proteins. Pro weight lifters eat 1 gram of protein per lb of body weight. Some eat more. Now I have no need to eat that much protein, fighters are not weight lifters. I eat about 1/2gram of protein per lb of body weight per day. So if your weight is 200 lbs then I think at least 100grams of protein A DAY. more then 200grams you body will not process the excess and your eating too much and wasting it.

Hope this helps

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TheGame46

if you are trying to build mass better of in the 8-12 range, and there is no way if ur max is 150lbs you'll do 140 for 12, thats a bad example.

Sleep is important, and your max and reoccuring strength level depend on the strength deficit ratio which basically means how well ur central nervous system is trained. If you are efficently usings ur muscles for strength then you need to add muscle for strength. But if you always train endurance and high reps you prob are not in which case you can add power that will not fatigue right away by training ur CNS to utilize more muscle fibers at one time

__________________
Researcher, Biochemist, Trainer,
Owner of Flawless Training
thegame46@flawlesstraining.com

Easye1982

I have to say thats not true....Look at BJ Penn or GSP or any submission fighter. MMA fighters period have to be flexable. Otherwise when you try to reverse a move or shrimp out of a bad spot. Your useless. BJ can through his legs up at a moments notice from guard and land a triangle choke. And to spin for an armbar....Flexibility is important.


But do stretch before your run. And after your run. And after you lift.

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Easye1982

Your right...Sorry...I got on to my lifting schedule. Yes if your max is 150 then hit 135-140 as your final set with at least 8 reps 10 would be better.

Just keep in mind that if your not sore for lifting then you wont build muscle. Muscle is only built when old tissue is torn and damaged during a normal work out and it goes back stronger so that next time its harder to tear...Thus the reason we can lift more weight for more reps the more we train.

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TheGame46

This is not true at all. Most immediate soreness if from lactic acid and toxin build up. Delayed onset muscle sorenes comes 24-48 hours after workout, that is the only soreness caused by micro damage from workouts. If you are really sore before 24 hours u are hurting urself not helping.

__________________
Researcher, Biochemist, Trainer,
Owner of Flawless Training
thegame46@flawlesstraining.com

TheGame46

Active ROM is flexibilty from the joints own control which he said was important. The amount u go past theat when sttic stretching is not near as improtant b/c you can't use that ROM in a fight without outside effect. It may help with injury prevetion to be more felxible, but that does not take away that activ ROM is the most signifcatn factor in performance

__________________
Researcher, Biochemist, Trainer,
Owner of Flawless Training
thegame46@flawlesstraining.com

Easye1982

Ok I am at a loss for words...ROM=Range of Movement=flexabiltiy. You can not have ROM without being flexable....thats pure common sence. I am not trying to say you have to be able to go from a hand spring to landing in full slit.(uber flexable) I mearly quoted that it is wrong to say that flexability is not important. Furthermore, Bodybuilders limit their overall ROM by lifting incorrectly. If when a person does a simple curl, they fail to straighten their arm to beside their waist with each rep., They will over the corse of time limit their ROM because their muscles will become used to the ROM they are useing. Thats why you see the guys that cant lower there arms. ROM and flexability go hand in hand.

Now as far as working out till it hurts....I did not say if your max is 300 squat it 3 times till your colon falls out. Or curl it till your tendons rip from the bone. NO. But yes you are correct the build up of lactic acid is a natural result from using any muscle....and everytime you use a muscle. But the difference in those two pains above is so GREAT any fool can feel the difference. Now all I am saying is that when you lift you can continue to push yourself till you feel weak, and then stop. Or you can orvercome and work though it, and crank out 2-3 more reps. I do it all the time....thats why its called a work out...cause its WORK. You cannont become stronger without lifting more than you did before.

Now as far as the micro-fiber damage that you say you wont feel for 24-48 hrs...I am not sure where that comes from. I goto the gym, have been through boot camp, and weight train as well as MMA train. And I feel the worst as I leaving the gym. I feel a little stiff the following morning, but after a good jog, and some jumping jacks to loosen myself up. I can cont the same routine that evening. Like I said I dont lift with the intent to kill myself. But if you stop as soon as you feel a little fatuiged you will never better yourself.

I understand your points and hope that now you see that I was not telling anyone to try and hurt themselves...only to get people to push through a little adversity.

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TheGame46

If you don't know where this information comes from try looking it up, b/c its not based on my personal feeling at the gym, its based off of years of research and sports medicine. DOMS is a accepted principle. You need to look at the difference b/t active and passive ROM. Bodybuilders do not lift wrong either lol. There are many ways to make the body build muscle. Following your theory for a lifetime will not yeild a lot of success.

I'm not gonna argue with you about how "you feel" about your workouts. Please do not state advice off of personal experience like this unless you have knowledge about it because it is detrimental to the readers.

I don't think you need to tell anyone in here that they need to work hard, its assumed.

__________________
Researcher, Biochemist, Trainer,
Owner of Flawless Training
thegame46@flawlesstraining.com