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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!


Old 01-25-2010, 08:13 PM   #1 (permalink)
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Weight Gain

Hello all,

Currently I weight around 150lbs, my height is 5"7, I am going to set a goal of gaining 20lbs. I feel 170-175 would be a better size for me.

Now right now i go to the gym but do more strength training then power lifting i'm going to make the transition to do so but i have a question. As i am basically a gym noob i usually use the weight machines and not the free weights mainly because i can see what muscle groups these machines target. Is going that route going to hurt me in gaining this weight.

Also I used to take protein/creatine but had little to no success what brands/products should i use?

How often should i target certain muscle groups?

I was hoping to hit this goal by summer giving me about 5 months how realistic is this goal?

Any insight to this is appreciated, thanks in advance.
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Old 01-26-2010, 12:05 AM   #2 (permalink)
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Use free weights and machines do crucial high weight workouts and drink creatine 2 cups day and buy some LEAN GAINER shit will make u blow up but it aint bad for you.
weight gainer is usualy a bunch of stuff u dont want lean gainer my homie used he is small and hes been gaining weight
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Old 02-01-2010, 12:40 PM   #3 (permalink)
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free weights are better for alround stability and strength, as you have to balance the weight using other muscles or full muscle groups,especially your core muscles in your abs an lower back.this also teaches your muscles to work more powerfully and efficiently as a unit, rather than just seperate parts.this is usefull in MMA where you dont punch with just your arms, you use your legs core and arms and shoulders.

the way iv used to success and what id reccomend, is to use the free weights at the beggining of your weights session, with fairly light weights if you need to(you need to be able to keep perfect form otherwise you use the wrong msucle groups to stabilise and make up for lack of form, causing injury), then when you are tired, move on to the machines as they isolate the exact muscle/groups you are trying to build, and dont require stabilising and also force you into a set plane of movement keepin form.

they also allow you to shift more weight, as theres not as much danger of you droppin a huge barbell/bench press bar on your face if your muscles give out lol
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Old 02-03-2010, 04:07 PM   #4 (permalink)
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In my opinion, free weights will help you gain more muscle and more weight than machines, as you develop your smaller, stabilizer muscles when using free weights. But machines are also helpful, and I use them in my weight training workout. As far as how often to work each muscle group, my workout looks like this.

Monday: Chest and Biceps (4-5 lifts that target each muscle, so 8-10 total lifts)

Tuesday: Back and Triceps (same amount of lifts)

Wednesday: Legs and Shoulders (same amount of lifts)

Thursday: Chest and Biceps (same amount of lifts)

Each week, I change which muscle groups get lifted twice in that week. Make sure that you do the same muscles on Monday and Thursday, so that they have adequate time to rest.

As far as supplements go, I have had good results with MMA Fighter's Fuel. It's a new product aimed directly at MMA fighters, and works well for increasing pumps and building muscle faster.

Your weight gain goal is possible, though twenty pounds is a lot to put on in five months. Whether or not you achieve that goal will depend on a lot of things, including your body type. For example, I am short and stalky, and tend to build muscle very quickly.

Anyway, hope this helps, good luck with your weight training.
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Last edited by mmafanatic45 : 02-04-2010 at 01:57 PM.
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Old 02-07-2010, 06:20 AM   #5 (permalink)
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In reality you should just be doing heavy compound movements with a barbell.
Squats, deadlifts, military press, bench etc.
And you basically want to be stuffing your face. Getting in as many calories as possible.
I put on 30lbs in 4-5 months doing exactly this - minimal fat gain, but then again everyone is different.

Just lift big ass heavy weights and eat a lot, its that simple.
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Old 02-07-2010, 06:06 PM   #6 (permalink)
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The #1 thing for adding weight is your diet. You can train intense and heavy all you want, but the right diet will make it happen.

How many calories do you take in per day? How much protein? Etc..
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