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Old 09-14-2008, 09:20 PM   #1 (permalink)
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Hey guys I'm new to the forum. I'm 6 feet even, 17 years old, 159 pounds and am interested in mma training. I do a lot of stretching and cardio on my own, I wanted to know some weight lifting routines that get you guys results. I do workouts daily, about an hour in the gym, and have a high protein diet. Bench max is just shy of 200, I workout with medium weight and reps now. Any tips?

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Old 09-14-2008, 09:36 PM   #2 (permalink)
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Second question, I'd like to burn the fat off of my obliques and lower abs, with all the eating ill be doing to gain mass what is the best way to cut fat and not deprieving my body of the needed calories and protien for mass?
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Old 09-14-2008, 09:57 PM   #3 (permalink)
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First off, for optimal results in functional strength training with weights you're going to want to do compound movements with high weight and low reps. Rippetoe and Stronglifts 5x5 are good for beginners. I'd suggest weight training 3 days a week with 1 day between each workout as recovery time. An A-B-A/B-A-B split would be good, where A days would be something like 3x5 squats, 3x5 bench press, 1x5 deadlifts and B days would be something like 3x5 squats,3x5 standing military press, 3x5 bent rows or power cleans. Since you'll be working with heavy weight you need to be particularly careful. Be sure to warm up and stretch properly beforehand and make sure that your form is correct. I can't stress this enough. Lower weight with proper form is better than higher weight with bad form, both for making gains and for your safety.

And secondly, you can't spot-reduce fat. The only way to reduce the fat on your obliques and abs is to reduce your total bodyfat. That means cleaning up your diet and doing more workouts/more intense workouts. Also, you can't bulk and cut at the same time. If you want to get big you have to eat big. Gain the mass you want, then focus on cutting. Rinse and repeat.
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Old 09-14-2008, 10:18 PM   #4 (permalink)
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My diet is lean proteins and veggies/fruits, but is reducing body fat/cutting weight better to do before massing? Because I'll have more to gain and stay in the 169 class(Doing weight lifting team this year for school). Thanks for response, and by medium rep/weight i ment heavy enough to do 5-6 reps with 1 forced for at least 3 sets. Like the training idea of A-B-A-B-A days, but I'll have to personalize for my ability.
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Old 09-15-2008, 08:07 AM   #5 (permalink)
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And secondly, you can't spot-reduce fat. The only way to reduce the fat on your obliques and abs is to reduce your total bodyfat. That means cleaning up your diet and doing more workouts/more intense workouts. Also, you can't bulk and cut at the same time. If you want to get big you have to eat big. Gain the mass you want, then focus on cutting. Rinse and repeat.
This is a problem of mine that I've been trying to get big and cut at the same time. It hasn't worked at all.
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Old 09-15-2008, 03:18 PM   #6 (permalink)
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looks like i dont really need to cut fat, im just under 10%, burning the rest should come from lean muscle on butt, and legs ( least worked because i used to skate/bmx). But as to the stuff on my obliques and lower back/ abs more intense core workouts should help me out there. Thanks guys
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Old 09-15-2008, 03:29 PM   #7 (permalink)
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Uh what? Dude spot reduction doesn't exist. You can't lose fat in a certain area by focusing on it.
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Old 09-15-2008, 03:48 PM   #8 (permalink)
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Old 09-15-2008, 03:49 PM   #9 (permalink)
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This is a problem of mine that I've been trying to get big and cut at the same time. It hasn't worked at all.
Ya, that's nearly impossible. The best way to do it is by bulking first and then cutting
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Old 09-15-2008, 04:44 PM   #10 (permalink)
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Thanks again guys, ive heard protein intake should be 1.5 x your body weight in grams, what is the best way to do this, im 159 and take in about 90-110g already (protein bar included unfortunately)
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