Training and weight gain help? - 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

Old 11-16-2008, 01:10 PM   #1 (permalink)
MMA Fanatic
 
Join Date: Nov 2008
Location: SoCal
Posts: 7
Thatonecabron has a little shameless behaviour in the past
Training and weight gain help?

Im 16, 5'11" and i weigh 134.
I need to gain weight but i haven't been very successful, and
I would like a work out schedule for mma fighting because I'm going to join a gym soon.

My current schedule is:
Mon-Sun every other day:

8x8 Diamond push ups

5x8 Curls

5x8 Butterflys

3x5 Military press

10x10 Tuck and Row

And I hit my 100lb Heavy bag every day for about 15-30 min.

Any help would be greatly appreciated.

Jacob
Thatonecabron is offline   Reply With Quote
Sponsored Links
Advertisement
 

Old 11-16-2008, 03:26 PM   #2 (permalink)
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,630
wukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatness
Your workout routine is horrible. Start doing this one right here: Click Me and start eating 3,000+ calories a day. You need to consume more calories than you are burning to gain weight, and doing heavy, compound lifts will assist that muscular growth.
__________________



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   Reply With Quote
Old 11-16-2008, 04:25 PM   #3 (permalink)
MMA Fanatic
 
Join Date: Nov 2008
Location: SoCal
Posts: 7
Thatonecabron has a little shameless behaviour in the past
thanks i'll try that.

Anyone else I'd like a couple oppinions?
Thatonecabron is offline   Reply With Quote
Old 11-16-2008, 04:39 PM   #4 (permalink)
Das ‹bermensch
 
wukkadb's Avatar
 
Join Date: Jan 2007
Location: San Diego, CA
Posts: 7,630
wukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatnesswukkadb Is Destined For Greatness
Just in case people were too lazy to read my link:

Quote:
StrongLifts 5◊5 is a strength training program that will help you to build muscle, lose fat, get stronger and learn correct exercise technique so you avoid injuries. And it does all of this using only 3 workouts per week of 45 mins each.

StrongLifts 5◊5ís simplicity & efficiency has lead to thousands of people world wide doing the program. This 3rd version of StrongLifts 5◊5 beginner strength training program will teach you everything you need to know to get started.


Results You Can Expect. More strength is more muscle. More muscle is more calories burned, thus a lower body fat. Do StrongLifts 5◊5 as laid out and youíll achieve the following within 1-3 months:

* Muscle Gains. Legs, chest, shoulders & arms get bigger. Clothes feel different. People start asking questions. Some gain 25lbs the 1st month by eating lots of healthy foods while doing StrongLifts 5◊5.
* Fat Loss. Waist goes down by several inches. Body-weight often stays the same while body fat goes down, which means StrongLifts 5◊5 will make you build muscle & lose fat at the same time.
* Strength Gains. 60kg Squat for 5◊5 with hips coming lower than knees within 2 months on the program. 100kg Squat for 5◊5 within 6 months. Body-weight Bench Press for 5◊5 within 6 months.
* Better Health. Increased testosterone levels, stronger joints, healthier knees from Squatting, increased flexibility and increased cardiovascular fitness: people often report running is easier since they started.
* Increased Motivation. You have a plan when you go to the gym. Youíll look forward to adding weight each workout and breaking records. Most people donít miss workouts the first 3 months doing StrongLifts 5◊5.


Why StrongLifts 5◊5 Works. The 5◊5 method has been around for years. Reg Park, Bradley Steiner, John McCallum, Brooks Kubik, J.V. Askem, Bill Starr, Glenn Pendlay, Pavel Tsatsouline and many more recommend 5 sets of 5 reps.

* Size & Strength. You can lift faster & lift more weight using 5 reps vs. 8. Lifting fast recruits more muscle fibers and lets you use heavier weights. Lifting heavy stresses your body more, thus building more muscle.
* Progressive Loading. Always lifting the same weight causes strength loss. You have to add weight systematically to get stronger and build muscle. Itís easier to add weight each workout doing 5 reps vs. 8.
* Short, Efficient Workouts. The 5◊5 method uses compound exercises like Squats that hit several body parts at the same time. This keeps the workouts brief, but intense. Great if youíre short on time.

Madcow & Starting Strength have increased the popularity of the 5◊5 method in recent years. Tens of thousands of lifters have done it with success. And while 5◊5 isnít the only way to train, itís proven efficient, especially for beginners.


Equipment for StrongLifts 5◊5. StrongLifts 5◊5 uses free weights as these replicate natural motions, force you to stabilize the weight and build real life strength. Youíll start light to practice technique & avoid injuries.

* Power Rack. J-hooks to unrack the bar for Squats & Bench Press. Safety pins to catch the bar if something goes wrong. Pull-up bar for Pull-ups & Chin-ups. Example of a quality Power Rack: Powertec P-PR.
* Olympic Barbell. 7 feet/2m20 long, 45lbs/20kg weight, 50mm sleeves, knurling to improve grip, guaranteed to handle heavy weights. Example of a quality olympic barbell is the Iron Woody Barbell.
* Plates. 2.5, 5, 10 & 45lbs plates with 50mm holes. 300lbs/140kg weight is a good start. If your gym has no 2.5lbs plates, wrap a chain of 1.25lbs on each side of the bar or get fractional plates by ATP/ Iron Woody.
* Bench. Standard upright support bench or one you put in your power rack. It doesnít have to be incline but must be sturdy. Example bench.
* Chalk. Improves grip & minimizes callus formation by filling skin folds. If your gym doesnít allow chalk, try liquid chalk. No gloves: they make grip harder by adding inches to the bar and prevent correct grip technique.
* Shoes. Running shoes with air/gel filling have a compressible sole which impairs power transfer & stability. Wear shoes with an incompressible sole, like Chuck Taylorís. Or go barefoot.
* No Belt. Weight lifting belts give a false sense of security. Bad technique will injure your back even if you wear a belt. Start light, focus on proper technique, add weight progressively.

Some gyms donít have the equipment you need to do StrongLifts 5◊5. Find a gym that does or invest in home gym equipment. You can start with a barbell & plates to test the waters, check StrongLifts 5◊5 with 1 barbell.


The StrongLifts 5◊5 Program. StrongLifts 5◊5 is a full body strength training program that includes weight lifting & body-weight exercises. These will work each muscle of your body and build a strong, proportionate physique.

Workout A Workout B
Squat 5x5 Squat 5x5
Bench Press 5x5 Overhead Press 5x5
Inverted Rows 3xF Deadlift 1x5
Push-ups 3xF Pull-ups/Chin-ups 3xF
Reverse Crunch 3x12 Prone Bridges 3x30sec

Alternate workout A & B each session. Most people train Mo/We/Fr or Tu/Th/Su or Sa/Tu/Th. Always take at least 48 hours rest between 2 workouts. Alternate Pull-ups & Chin-ups each workout B.

Do 5 sets of 5 reps with the same weight on all exercises. Deadlifts is only 1 set of 5 reps. Do 3 sets until failure on body-weight exercises: 3 sets of as many reps as you can do with good technique.


Download StrongLifts 5◊5 Spreadsheet. This file includes tips & reminders of what you need to do to achieve your goals and tools to track your progress.

* Exercises & work weight prefilled for 12 weeks
* Strength goals based on your body-weight
* Graphs showing progress in strength, body-weight & body fat

Click here to download StrongLifts 5◊5 spreadsheet (right click ó save as). The file is 20kb and takes less than 1min to download. Unzip the file using 7-Zip and view it with OpenOffice or Microsoft Excel.


StrongLifts 5◊5 FAQ. Youíll find the answers to any questions you might have about the StrongLifts 5◊5 beginner strength training program inside the official StrongLifts 5◊5 FAQ. Some of the content of the FAQ includes:

* How to Choose Your Starting Weight
* What if You Canít Do a Single Pull-up, Inverted Row or Push-up
* Sets, Reps & Rest Between Sets
* How to Warm up
* Progressing: Adding Weight
* How to Deal with Plateaus
* Nutrition on StrongLifts 5◊5: What Should You Eat?
* Common Mistakes on StrongLifts 5◊5
* and much more

Click here to read the official StrongLifts 5◊5 FAQ. You can find a print friendly version of the StrongLifts 5◊5 program & the FAQ in StrongLifts 5◊5 eBook. To download your free copy today, click here.
__________________



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   Reply With Quote
Old 11-16-2008, 08:46 PM   #5 (permalink)
MMA Fanatic
 
Join Date: Nov 2008
Location: SoCal
Posts: 7
Thatonecabron has a little shameless behaviour in the past
ok im gonna do the 5x5 for a couple weeks but after doing it today im skeptical because it didnt seem like much.
Thatonecabron is offline   Reply With Quote
Old 11-16-2008, 10:04 PM   #6 (permalink)
Megaweight
 
CornbreadBB's Avatar
 
Join Date: Jul 2008
Posts: 5,569
CornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By AllCornbreadBB Is Beloved By All
If you look at wukka's progress, the dude knows what he is talking about. Definitely give what he said a try.
__________________


CornbreadBB is offline   Reply With Quote
Old 11-16-2008, 11:11 PM   #7 (permalink)
Flyweight
 
Join Date: Dec 2006
Posts: 481
-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug-GSP- Needs A Hug
He suggested the same thing to me, didn't work wonders at all. Different people progress differently.

What I'd suggest is heavy singles, doubles, and triples with high volume sets following (which I might add, wukka suggested to me and that HAS worked out tremendously for me).

Experimenting for one day isn't going to do shit, give it a try for a few weeks and if it truly isn't working, move onto something else.
-GSP- is offline   Reply With Quote
Old 11-17-2008, 12:18 AM   #8 (permalink)
MMA Fanatic
 
Join Date: Nov 2008
Location: SoCal
Posts: 7
Thatonecabron has a little shameless behaviour in the past
Quote:
Originally Posted by -GSP- View Post
He suggested the same thing to me, didn't work wonders at all. Different people progress differently.

What I'd suggest is heavy singles, doubles, and triples with high volume sets following (which I might add, wukka suggested to me and that HAS worked out tremendously for me).

Experimenting for one day isn't going to do shit, give it a try for a few weeks and if it truly isn't working, move onto something else.
like i said above im gonna do it for a few weeks...
Thatonecabron is offline   Reply With Quote
Old 11-17-2008, 11:02 AM   #9 (permalink)
MMA Fanatic
 
Join Date: Nov 2008
Posts: 12
Amiton has a little shameless behaviour in the past
BTW im assuming you know your working weight for things. You shouldnt do the same weight you could do 10 reps of for something that your only doing 3-5 reps of. Increase the weight. That;s when i feel the improvement the most.
Amiton is offline   Reply With Quote
Old 11-17-2008, 12:12 PM   #10 (permalink)
MMA fighter
 
kamikaze145's Avatar
 
Join Date: Oct 2006
Location: West Carrollton, Ohio
Posts: 2,575
Blog Entries: 7
kamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Greatkamikaze145 Is A Pound 4 Pound Great
How much weight do you want to gain exactly? When you do mma are you going to cut back down to 135? If you want to fight at 135 I would say dont gain all that much weight maybe get up to 150 or so. Your height will work out good for you if you learn how to use your reach because a typical 135 pounder is probably going to be like 5'6" or so.
kamikaze145 is offline   Reply With Quote
Reply



Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes

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

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

VerticalSports
Baseball Forum Golf Forum Boxing Forum Snowmobile Forum
Basketball Forum Soccer Forum MMA Forum PWC Forum
Football Forum Cricket Forum Wrestling Forum ATV Forum
Hockey Forum Volleyball Forum Paintball Forum Snowboarding Forum
Tennis Forum Rugby Forums Lacrosse Forum Skiing Forums
Copyright (C) Verticalscope Inc SEO by vBSEO 3.3.2
Powered by vBulletin Copyright © 2000-2009 Jelsoft Enterprises Limited.
vBCredits v1.4 Copyright ©2007, PixelFX Studios