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Old 06-15-2011, 05:24 PM   #1 (permalink)
DJK
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Join Date: Jun 2011
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DJK has a little shameless behaviour in the past
Bodybuilding Workout To...?

I've been lifting for about two years but in a couple of weeks I will be starting my first MMA classes.

I'm looking for a workout that will benefit the skills I learn from the MMA courses but also contribute to building mass. The MMA program I'm in is 5 days a week:

Mon, Wed, Fri - Boxing for 1 hour.
Tues & Thurs - Gi Jiu Jitsu for 1 hour, and 1 hour of cage control/MMA.

I would like to lift weights an hour before the boxing class, but like I've stated, I don't want to over train.

A little bit about myself:
23 Years Old
145 Lbs
5'9"
Approx. 3000 calories a day (hard for me to control due to the crappy work schedule that comes with being a rookie cop).

Any advice would be greatly appreciated!
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Old 10-10-2011, 07:02 AM   #2 (permalink)
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First of all, do not waste your time with machines. They are inferior to free weight exercises in every way

Stick to these six exercises:
Squat
Deadlift
Bench Press
Overhead Press
Dip
Pull-up

As a beginner, these compound movements will make you big and strong, much more so than dumb isolation exercises, e.g. bicep curls, skull crushers and pec flys. Those exercises are meant for ADVANCED bodybuilders who need to sculpt their physiques to perfection

Start with 5 sets of 5 reps for each exercise. GO AS HEAVY AS YOU CAN (without sacrificing perfect form); otherwise your muscles WILL NOT GROW

also, in order to build muscle. YOU NEED TO EAT MORE CALORIES THATN YOUR BODY BURNS. Otherwise you won't grow.
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