Fitness advice

[doc marten soul]

I wasn't sure which forum to put this, but I guess Sports works as well as any other...
For those of you into MMA and/or weight training etc, I am looking to get myself into some better shape and looking for advice regarding some good ways to strengthen my back and shoulders.

[PUNISHER]

Personally I hate going to the gym to lift weights, I find it extremely boring. To make my workouts go by quicker I circuit train. Circuit trainnig will make you stronger and improve your cardio since you're constantly moving. You can also get a crazy pump from circuit training if you focus mainly on one muscle group during each workout session. If you're looking to get a lot bigger, like a body builder, than circuit training isn't really for you.

Just pm me if you want more info.

[grouchybastid]

Here's a couple of things to check out:

http://www.trainforstrength.com/workouts.shtml

The Scrapper workouts may be the most kick-ass training I've ever done...and it's body-weight only.


http://www.defrancostraining.com/articles/articles.htm

Some good articles here too, focus on free weights.


http://asp.elitefts.com/qa/default.asp?tid=51

An exhaustive breakdown of exercises and variations.

[Skones]

I am looking to get myself into some better shape and looking for advice regarding some good ways to strengthen my back and shoulders.

Run, a lot, and do a shit-ton of pushups.

[PUNISHER]

Here's a couple of things to check out:

http://www.trainforstrength.com/workouts.shtml

The Scrapper workouts may be the most kick-ass training I've ever done...and it's body-weight only.



Oh, I like that one.

[PUNISHER]

Run, a lot, and do a shit-ton of pushups.
Yeah, pretty much just work hard.

[rachel]

I wasn't sure which forum to put this, but I guess Sports works as well as any other...
For those of you into MMA and/or weight training etc, I am looking to get myself into some better shape and looking for advice regarding some good ways to strengthen my back and shoulders.

Buy a bus ticket to New Orleans and you can carry me around until March. I dont like to walk so much anymore. 186 pounds of preggy girl on your back constantly should do it.

[Gut Check]

If you're looking to generally increase your strength, then it's more important you find something you will do, and do it. I'd suggest not worrying about specific areas like back and shoulders, just start doing a Mon. Wed. Fri. schedule of total body exercises, squats, deadlifts, clean and press, whatever. But, everyone is different, I'm the exact opposite of Punisher, I just got back from about 2 and a half hours at the gym lifting. Whatever you do, stay dedicated, I'm far from a stud at the gym, but those fucks know I'm there twice as much as they are, and work twice as hard.

www.bodybuilding.com (http://www.bodybuilding.com) can provide you with endless exercises for the specific area's you want to focus on, and training articles with sample workouts and everything from advice on the kinds of sets to do and the proper form. Practice doesn't make perfect, perfect practice makes perfect.

[Gut Check]

Buy a bus ticket to New Orleans and you can carry me around until March. I dont like to walk so much anymore. 186 pounds of preggy girl on your back constantly should do it.
That's not a half bad idea, watch Lockup on MSNBC, all those jokers in prison do squats with grown ass men sitting on there shoulders, and on there back while doing push ups.

[doc marten soul]

That's not a half bad idea, watch Lockup on MSNBC, all those jokers in prison to squats with grown ass men sitting on there shoulders, and on there back while doing push ups.
Well that settles it, New Orleans, here I come.

[plastic paddy]

Its important to change up every 6 weeks or so, I used to do a three day program with a rest day on the fourth and plateued after about 6 weeks. I changed to a major group a day(chest, arms, back and shoulders) with abs every other day and cardio every morning. I can change to a 3 day program or go for a different result after the latest 6 weeks(high weight low reps or low weight high reps).

If you are trying to increase strength heavy weight low reps is the way to go 4 exercises per muscle group 6-10 reps per exrcise, remember lift big , eat big and sleep big. Do your cardio a few hours before or after you lift.

[Dawgnuts]

Run, a lot, and do a shit-ton of pushups.


Push ups work niether the back nor the shoulders. Either does running.

[Dawgnuts]

Always remember pulling towards you works your back and lifting above you is gonna do your shoulders.

[Skones]

Push ups work niether the back nor the shoulders. Either does running.
Umm...Ever hear of wide pushups? Divebombers? Diamonds?

Ever done a push up? They work your back.

And the running is an all around good idea for anyone, especially someone looking to get into MMA...

[Dawgnuts]

Umm...Ever hear of wide pushups? Divebombers? Diamonds?

Ever done a push up? They work your back.

And the running is an all around good idea for anyone, especially someone looking to get into MMA...



Pushup's work your tri's and pecs with a little bit of shoulder. The wider you go the more outer side of your pec you are going to cut. The closer in you go you are going to work the inside of your pecs. It's really not hard logic. Pull in and tell me what hurts and push out and tell me what hurts.

I've done plenty of pushups, and benching of weight twice as much as you weigh.

Someone wanting to train MMA is going to want to work pecs and tri's more then back and bi's. You punch much harder and have a much faster snap from your tris and pecs. if you are a wrestler then you wanna work your back out just as much if not more to have more pulling power.

[PUNISHER]

Pushup's work your tri's and pecs with a little bit of shoulder. The wider you go the more outer side of your pec you are going to cut. The closer in you go you are going to work the inside of your pecs. It's really not hard logic. Pull in and tell me what hurts and push out and tell me what hurts.

I've done plenty of pushups, and benching of weight twice as much as you weigh.

Someone wanting to train MMA is going to want to work pecs and tri's more then back and bi's. You punch much harder and have a much faster snap from your tris and pecs. if you are a wrestler then you wanna work your back out just as much if not more to have more pulling power.
He is correct. Pecs are for pushing, lats are for pulling. But strong lats in MMA are impotant for clinching and stuff.

So you need to add chin ups to your running and push up program. I fuckin love/hate chinups.

[Skones]

Pull in and tell me what hurts and push out and tell me what hurts.

Half of a pushup is the going down part (i.e. the same motion as a row, or pulling). Go down slowly with your arms perpendicular to your body, and where do you feel it?

I thought so...

[PUNISHER]

Half of a pushup is the going down part (i.e. the same motion as a row, or pulling). Go down slowly with your arms perpendicular to your body, and where do you feel it?

I thought so...
In your chest. Your lats may tense up, but it's just for balance, you're not really working them that hard. You could also say that push ups work your abs just because they tense up too. Just dont expect to get a six pack from doing pushups cuz you'd have to do 100's.

[WhiskeyMedic]

Cross Fit.

[Mike]

Cross Fit.

Cross fit is by far the most effective training out there... You almost have to get in peak shape just to start cross training...I got a few friends that are pretty into it...they are turning into fit monsters quick!

[IronCityBoot]

Nailing fat chicks and throwing them around some might help as well.

[Mike]

Nailing fat chicks and throwing them around some might help as well.

hahaha... Now that's a REAL workout... Big old 300lb medicine ball?

[IronCityBoot]

hahaha... Now that's a REAL workout... Big old 300lb medicine ball?

This is 2006, read the papers, America is full of bad health. I'm just doing my part to stay fit and healthy.

[Mike]

This is 2006, read the papers, America is full of bad health. I'm just doing my part to stay fit and healthy.

You're a sick one Bill...Whippin' fat bitches into shape via the "Old Tubesteak Fitness Program"...Well...I guess there is definitely a need, you are just an upstanding, civil servant working for the greater common good? Plus, that's one less land whale that won't swim across my path... Keep up the good work man.

[IronCityBoot]

You're a sick one Bill...Whippin' fat bitches into shape via the "Old Tubesteak Fitness Program"...Well...I guess there is definitely a need, you are just an upstanding, civil servant working for the greater common good? Plus, that's one less land whale that won't swim across my path... Keep up the good work man.

Anything to help out a bro...

[LastRites]

Here is some advice... - never pyramid stack! :wink:

[Gut Check]

He is correct. Pecs are for pushing, lats are for pulling. But strong lats in MMA are impotant for clinching and stuff.

So you need to add chin ups to your running and push up program. I fuckin love/hate chinups.
Yeah, I can't do many chin ups, so I go with the lat pull downs.

I've heard that the chin up is one of the truest representation's of one's strength, anyone else ever heard about that?

[grouchybastid]

Oh, I like that one.

Yeah, me too. In a 'love something that kicks your ass' kinda way. Did you check out the Sandbag Death workout? That one fucking hurts just reading it. Once I get my knee put back together (surgery in 3 weeks) being able to do that workout is my new training goal.


Its important to change up every 6 weeks or so, I used to do a three day program with a rest day on the fourth and plateued after about 6 weeks. I changed to a major group a day(chest, arms, back and shoulders) with abs every other day and cardio every morning. I can change to a 3 day program or go for a different result after the latest 6 weeks(high weight low reps or low weight high reps).

This is some clutch advice right here. Plateauing is incredibly frustrating and causes way too many people to drop their workout completely.

[WhiskeyMedic]

Cross fit is by far the most effective training out there... You almost have to get in peak shape just to start cross training...I got a few friends that are pretty into it...they are turning into fit monsters quick!

I like it because everything varies day to day. You dont really get bored doing it. Plus, it is all workable muscle. Not just for looks.

[Blue Blood]

Umm...Ever hear of wide pushups? Divebombers? Diamonds?

Ever done a push up? They work your back.

And the running is an all around good idea for anyone, especially someone looking to get into MMA...
Diamonds are good,hits center of chest,tri's..Standard pushups do hit the front of the deltoid also...Varying hand position is important with pushups..Dips(divebombers?) are great too,hits lats,bottom of chest,and tri's obviously..
Cardio is key though,take care of your heart & lungs and the weights will come alot easier.
I'm currently not doing push-ups as i'm trying to put together a good flat bench regiment(sporatic elbow issue)

[WhiskeyMedic]

Diamonds are good,hits center of chest,tri's..Standard pushups do hit the front of the deltoid also...Varying hand position is important with pushups..Dips(divebombers?) are great too,hits lats,bottom of chest,and tri's obviously..
Cardio is key though,take care of your heart & lungs and the weights will come alot easier.
I'm currently not doing push-ups as i'm trying to put together a good flat bench regiment(sporatic elbow issue)

I dunno about coming ALOT easier...then again when I first started lifting, I was a running fool. The hardest thing for me was moving away from the smith machines into free weights. My stabilizers were not really developed, so that hurt me alot. I could put up the weight, but becasue I had used smith machines so much, it felt really akward and it was hurting me. For the first month, it was like lifting for the first time. I agree that you cannot neglect cardio, especially if you are going to be fighting, but it is not necessary if you just want to lift. The key to lifting is GOOD FORM and rest periods. If your form is fucked up, which 95% of guys who lift have bad form, you are in for a world of hurt...literally. Get your accessory muscles right and built and everything else will come easy..well...as easyily as you wanna make it.

[doc marten soul]

Here is some advice... - never pyramid stack! :wink:
Is it better to stick with just a set number of reps then or whats a good alternative. I noticed in the link that Grouchy put up that their exercise routine uses pyramids.

[Gut Check]

I agree that you cannot neglect cardio, especially if you are going to be fighting, but it is not necessary if you just want to lift.
Yeah, you want to be careful not to do too much cardio, if you're looking to make big gains, and mixing body weight exercises with weight lifting to gain strength, low reps and what not, bad idea, the body can't adapt to both strength and endurance training, pick one. Also with the running, start taking some L Glutamine, it will help.

[King of all Buffets]

Yeah, I can't do many chin ups, so I go with the lat pull downs.

I've heard that the chin up is one of the truest representation's of one's strength, anyone else ever heard about that?

Ive heard that as well, because ti directly relates to your strength vs Body weight

[WhiskeyMedic]

Yeah, you want to be careful not to do too much cardio, if you're looking to make big gains, and mixing body weight exercises with weight lifting to gain strength, low reps and what not, bad idea, the body can't adapt to both strength and endurance training, pick one. Also with the running, start taking some L Glutamine, it will help.

I realized that. I was doing hard runs 3 times a week, 6 or so miles at a 7 to 8 minute mile pace and 2 slow days, same distance at a 10 minute/mile pace on top of lifting in the afternoons. I saw almost NO physical gains. Strength wise, it was there, but I wasn't getting bigger...not like my lifting partner that ran 3 times a week. Nutrition plays a HUGE roll in it all too. You gotta feed your muscles properly. I was always told "do not eat to gain, eat to repair."

[plastic paddy]

The cardio is not the problem its the heart rate level, I run only 2x a week to maintain that 2 mile run time but I do the stairstepper or epilepsy machine for an hour every morning with a low heart rate (120-130p/m) that way you burn less cals but way more from fat.

[WhiskeyMedic]

The cardio is not the problem its the heart rate level, I run only 2x a week to maintain that 2 mile run time but I do the stairstepper or epilepsy machine for an hour every morning with a low heart rate (120-130p/m) that way you burn less cals but way more from fat.

I duno how old you are or anything else, but you are hanging out at around 60% max for an hour everyday. I started doing the same more or less when I was deployed (when I had time). An hour on the eliptical every day and a hard run twice a week.

[PUNISHER]

Yeah, I can't do many chin ups, so I go with the lat pull downs.

I've heard that the chin up is one of the truest representation's of one's strength, anyone else ever heard about that?
I'm not so sure of that. Everyone is strong in different ways. I weigh anywhere from 160 - 180lbs and I can do about 25 chin-ups (all the way down, of course) but if you stick me on a bench press I'll probably max out at about 220lbs. I haven't tried my max bench in a long time but I'm pretty sure I'd max out there.

[plastic paddy]

I duno how old you are or anything else, but you are hanging out at around 60% max for an hour everyday. I started doing the same more or less when I was deployed (when I had time). An hour on the eliptical every day and a hard run twice a week.

Im 33, the heartrate monitor is really key for cardio fitness. Im new on my team and Im not about to be seen as a shithead whos punching above his weight so Im pretty much in the gymn whenever Im not on missions.

[WhiskeyMedic]

Im 33, the heartrate monitor is really key for cardio fitness. Im new on my team and Im not about to be seen as a shithead whos punching above his weight so Im pretty much in the gymn whenever Im not on missions.

I picked up a Polar s120 for 50 bucks from a buddy when I was over. Nothing super fancy about it. Tells the time, and my HR. It is a bit more accurate than the Suunto I was using.

[PUNISHER]

Guys you don't need a hr monitor. Just use my method. Work out as hard as it takes for you to feel like throwing up.

j/k

[plastic paddy]

The bulimic choice to health and fitness.:biggrin:

[Blue Blood]

I dunno about coming ALOT easier...then again when I first started lifting, I was a running fool. The hardest thing for me was moving away from the smith machines into free weights. My stabilizers were not really developed, so that hurt me alot. I could put up the weight, but becasue I had used smith machines so much, it felt really akward and it was hurting me. For the first month, it was like lifting for the first time. I agree that you cannot neglect cardio, especially if you are going to be fighting, but it is not necessary if you just want to lift. The key to lifting is GOOD FORM and rest periods. If your form is fucked up, which 95% of guys who lift have bad form, you are in for a world of hurt...literally. Get your accessory muscles right and built and everything else will come easy..well...as easyily as you wanna make it.
Some good points..
My major disagreement is the use of smith machines..No good,IMO.When you put 250lb on a smith,you can beat the hell out of your form,which you know you can't do with a benchbar.
I haden't done cardio since I was in D.E.P.(Navy),and since i've started,I can do 35-55min. weights,then a minimum of 2-miles cardio on 6(max)hrs sleep,4 times a week,as I have a crazy schedule..For me,my strength gains have been great,even with a mediocore diet..(Steak,med-rare & egg whites)

[mainlands]

Punisher has good advice. Don't over-analyze things. Just train as hard as possible and eat less if you need to lose weight. If you are weight training, work to your absolute limit, and if you feel like throwing up you have done enough! Weight movements like the clean and jerk work every muscle all at once, and most people don't like doing free weight squats or deadlifts because they are tough, but if you work them hard they are very productive.

[PUNISHER]

Punisher has good advice. Don't over-analyze things. Just train as hard as possible and eat less if you need to lose weight. If you are weight training, work to your absolute limit, and if you feel like throwing up you have done enough! Weight movements like the clean and jerk work every muscle all at once, and most people don't like doing free weight squats or deadlifts because they are tough, but if you work them hard they are very productive.
Well, I wouldn't advise someone to just jump into hard training like that right away. Ease yourself into it, make it somewhat enjoyable and when you're ready, kick it up a notch. Also, when you do get into serious training mode you can pretty much eat as much as you want. But I do mean serious.

[Diana E]

I just forced myself to run 10 miles and personally, I feel like i'm gonna puke. I expect to drop 2 pant sizes because of this dammit!

[weknowhowtolive]

run run run run run. cardio is 70% of it. You can throw around as much weight as you want but if you cant last you lose.

[Gut Check]

run run run run run. cardio is 70% of it. You can throw around as much weight as you want but if you cant last you lose.
Unless you knock everyone out with one punch.

[weknowhowtolive]

Unless you knock everyone out with one punch.Dont see a lot of that on TV

[PUNISHER]

I just forced myself to run 10 miles and personally, I feel like i'm gonna puke. I expect to drop 2 pant sizes because of this dammit!
Nah, it'll just make you sick if anything. Take it easy and have fun. Moving consistantly every day is what will get you results. If you go too hard you'll want to quit.

[LastRites]

Is it better to stick with just a set number of reps then or whats a good alternative. I noticed in the link that Grouchy put up that their exercise routine uses pyramids.
I was talking about roids. hahahah.

[Gut Check]

Dont see a lot of that on TV
You probably aren't watching the right channel.

[Gut Check]

I was talking about roids. hahahah.
Hahaha, I figured that's what you meant but I wasn't sure. Some guy at the gym told me he could make me some "high test shit" if I wanted him to. At the Y for crissakes, hahaha.

[weknowhowtolive]

Hahaha, I figured that's what you meant but I wasn't sure. Some guy at the gym told me he could make me some "high test shit" if I wanted him to. At the Y for crissakes, hahaha.How bout FSU?!?!?!?!

[Gut Check]

How bout FSU?!?!?!?!
I can't say I'm happy. But I can't say I'm dissapointed.

[weknowhowtolive]

I can't say I'm happy. But I can't say I'm dissapointed.Yeah. I fucking HATE LSU, so its ok.