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Anonymous
Okay guys, I see there is a bunch of you who are very knowledgeable abou fitness.

What i would like to know is what kind of workout i should do at the gym. A response with a full workout or atleast basic guidlines would be a fitting answer.

My goals are (in order)

strength / power
endurance / stamina
mass / good looks

You see I am training in mma 3 times a week 3 hours each day. For one and a half years I have ben doin this. I want to supplment my classes with weight training. I have 3 free days to hit the gym. Some things about be that might be useful to take into consideration are that i am an ectomorph, 15 years old, 160 pounds and 5'11".
>> Anonymous
Just do stronglifts, google it.
/thread

>, 15 years old,
Enjoy your ban
>> Anonymous
>>365016

do i really get banned? i was pretty sure fit is not under the 18+ section

and thanks ill look it up
>> Anonymous
relevant to my intrest
>> Anonymous
>>365029
Yes, you will be banned. All of 4chan is 18+, even the SFW boards.
>> Anonymous
http://www.t-nation.com/free_online_article/sports_body_training_performance/hammer_down_strength

http://www.t-nation.com/free_online_article/sports_body_training_performance/hammer_down_endurance

I have yet to start these however, as they looked good and the article seemed extremely knowledgeable.

>I define "very low" as anything less than a 1.5x bodyweight deadlift and squat, and anything less than a 1.25x bodyweight bench press.
So basically I'm going to keep my current gym routine until I can bench 200 and squat 240 and then I'm going to give this article a try.
>> Anonymous
>>365058
OH WATERBURY

FAPFAPFAPFAPFAPFAP

altho he is currently the head S&C of the Gracie California MMA gyms...so props for that.

u 4got to mention what the DL will have to be....as thats like, i dunno, 10-50x more important for MMA performance that squating (and geometrically more impt than benching..)
>> Anonymous
>>365076
Yeah, I didn't mention deadlifts because I don't currently do them in my routine; he puts them at 1.5xbody weight though.

But hey, if you know something about strength training let me know because I'm in the same situation as OP and would like to work on explosive strength as opposed to max strength (once i get to those benchmarks).

So if that work out looks fine to you, great, I'll do it. Otherwise I'd like some more suggestions that don't require jumping in the squat rack, extensive and complex movements, etc. but gets somewhat the same results.
>> Anonymous
>>365130

AHAHAHHAHAHAHAHHAHA

ie. you want results but dont want to do the "hard stuff" that would accomplish your goals

you want to get "EXPLOSIVE", but refuse to max strength. being "explosive" is a function of your max strength (this is all relative).

fuck off and die, unless this is a troll, but i'm laffing heartily either way.

your comments in that post are like the definition of /fit/....godly win
>> Anonymous
>>365138

Where the hell do I say I refuse to do max strength?? The article suggests doing max strength until the 1.25xbench 1.5xdeadlift/squat point, at which point he says you stop gaining explosive strength along with your max strength.

>you want to get "EXPLOSIVE", but refuse to max strength. being "explosive" is a function of your max strength (this is all relative).

>(once i get to those benchmarks)
>(once i get to those benchmarks)
>(once i get to those benchmarks)
>(once i get to those benchmarks)

>However, if you're advanced, lifting only huge loads won't help your explosive strength because your RFD will slow to the point where you'll need significantly more time to develop maximal force than is allowed during a punch or kick.

Maybe if you READ the article, you could understand why i'm asking this. I understand that max strength training is important, but as he outline in the article, it's not the end all for explosive strength strength.

And no, I don't care whether or not it's hard. I'm asking if THIS way is the end-all-best way to gain explosive strength or if there are substitutes I can work into the program that give the same results but aren't as awkward (maybe my initial choice of wording didn't convey what I meant). I didn't say that I wasn't going to do it, I'm just looking for a routine that will work muscle hypertrophy as well but doesn't require an extremely regimented time between lifts. IF POSSIBLE <- Important, you missed it last time.

But really, get some kind of reading comprehension past the sixth grade and maybe you can understand what I'm asking.