New, Wtraining Q - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training & Nutrition Training and Nutrition are essential in becoming a top notch mixed martial artist. Discuss with other fighters how to get and stay in top shape!

Reply
 
LinkBack Thread Tools Display Modes
post #1 of 19 (permalink) Old 09-14-2008, 10:20 PM Thread Starter
MMA Fanatic
 
Join Date: Sep 2008
Posts: 46
 
New, Wtraining Q

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?

Last edited by Cdol; 09-14-2008 at 10:21 PM. Reason: miss keyed
Cdol is offline  
Sponsored Links
Advertisement
 
post #2 of 19 (permalink) Old 09-14-2008, 10:36 PM Thread Starter
MMA Fanatic
 
Join Date: Sep 2008
Posts: 46
 
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?
Cdol is offline  
post #3 of 19 (permalink) Old 09-14-2008, 10:57 PM
Flyweight
 
Dempsey Roll's Avatar
 
Join Date: Jun 2007
Location: in da gym, dawg.
Posts: 233
                     
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.

"I don't want them to like me, because when I'm in the ring, punches fly to the face. It is not a tenderness time. I am not falling in love. And he knows that when the fight starts I am kicking faces."
- Wanderlei Silva
Dempsey Roll is offline  
post #4 of 19 (permalink) Old 09-14-2008, 11:18 PM Thread Starter
MMA Fanatic
 
Join Date: Sep 2008
Posts: 46
 
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.
Cdol is offline  
post #5 of 19 (permalink) Old 09-15-2008, 09:07 AM
Amatuer
 
StDrgn's Avatar
 
Join Date: Sep 2008
Posts: 163
   
Quote:
Originally Posted by Dempsey Roll View Post
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.
StDrgn is offline  
post #6 of 19 (permalink) Old 09-15-2008, 04:18 PM Thread Starter
MMA Fanatic
 
Join Date: Sep 2008
Posts: 46
 
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
Cdol is offline  
post #7 of 19 (permalink) Old 09-15-2008, 04:29 PM
Banned
 
TheNegation's Avatar
 
Join Date: Jun 2007
Posts: 6,809
                     
Uh what? Dude spot reduction doesn't exist. You can't lose fat in a certain area by focusing on it.
TheNegation is offline  
post #8 of 19 (permalink) Old 09-15-2008, 04:48 PM
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
http://www.geocities.com/elitemadcow...Linear_5x5.htm




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #9 of 19 (permalink) Old 09-15-2008, 04:49 PM
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,633
                     
Quote:
Originally Posted by StDrgn View Post
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




What a stud

Quote:
Originally Posted by swpthleg View Post
The power of Aleks, his small baby and pimp hardcore dogs has granted you useful insight, my friend.
wukkadb is offline  
post #10 of 19 (permalink) Old 09-15-2008, 05:44 PM Thread Starter
MMA Fanatic
 
Join Date: Sep 2008
Posts: 46
 
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)
Cdol is offline  
Reply

Quick Reply
Message:
Options

Register Now



In order to be able to post messages on the MMA Forum - UFC Forums - UFC Results - MMA Videos forums, you must first register.
Please enter your desired user name, your email address and other required details in the form below.

User Name:
Password
Please enter a password for your user account. Note that passwords are case-sensitive.

Password:


Confirm Password:
Email Address
Please enter a valid email address for yourself.

Email Address:
OR

Log-in









Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.




Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Show Printable Version Show Printable Version
Email this Page Email this Page
Display Modes
Linear Mode Linear Mode



Posting Rules  
You may post new threads
You may post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On

 
For the best viewing experience please update your browser to Google Chrome