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Anonymous
Sup /fit/,

I need a workout routine for MMA. I plan on staying thin, and adding onto muscle, so I can be fast and strong. Like Bruce Lee. I also want to work on my abdomen, seeing as your abdomen muscles improve your punching power.

Pic related, it's my current physique.
>> Anonymous
If you want a body like Bruce Lee's use his workout.
Exercise Sets Repetitions
Clean & Press 2 8
Squats 2 12
Pullovers 2 8
Bench Presses 2 6
Good Mornings 2 8
Barbell Curls 2 8
>> Anonymous
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>>193421
>Good Morning
Well good morning to you too sir!
>> Anonymous
>>193414
take a martial arts/mma class, or youll be clobbered
>> Anonymous
>>193439

I'm in MMA right now. I'm taking Muay Thai and Jiu Jitsu. I've been in it since September.
>> Anonymous
>>193414
Okay.

1. You can't stay thin and gain strength at the same time. You need to work in bulk/cut cycles, and then use a maintenance regime during the season.
2. You need to identify your fighting style first, then train specifically for that. Some people utilize endurance, some brute strength, some speed.
3. Bruce Lee was a skinny little faggot.

What else?
>> Anonymous
>>193458

Yes, but Bruce Lee was badass, and could fight pretty much anyone. Also, I'm aiming for endurance and speed.
>> Anonymous
>>193458
1's wrong
2's kinda right, kinda wrong, general physical preparedness is so damned handy
3's spot fucking on.

To the guy with cheesegrater (lol!) abs, I would suggest a simple 3 day a week workout, so you've got plenty of energy\time not dead from working out to work on actual fighting skills, and utilize total body training to help bring your physical preparedness up, however unlike most other 3 day protocols, I would reccomend you do 1 day as a heavy strength day, using big compound "money" exercises
1 day using medium weights, but rather high volume (think 6 sets of 8-10) to build some size and I would throw some isolation work in.
1 day using lower weights again, higher volume (5 sets of 15-25 depending on exercises) and a mixed bag of exercises.

This means over the week you go from heavy compound exercises, so a nice quick workout to just build some power, then a day focusing on building size (bigger muscles are easier to make stronger) and then 1 more day focused on muscular endurance, and anyone who says sets of 20+ are silly has never tried to punch\block for more than a minute, let alone grapple.

I'll elaborate in a second.
>> Anonymous
>>193470

Yeah, it usually takes atleast 4 posts until someone says something good. Anyways, I await your elaboration.
>> Anonymous
You've got day 1 day 2 and day 3, where you place them is up to you, standard format is monday 1 tuesday off wednesdays 2 thursday off friday 3 weekend off.

Day 1:
All lifting is to be done with a swift, but controlled eccentric (the part where the weight goes down) and as explosive and fast of a concentric as possible (the part where it goes up)
Benchpress 8 sets of 3 reps
Squats (All the way down, aside from building and maintaining flexibility, farther down you go, more strength benefits) 8 sets of 3 reps
Power Clean 5 sets of 2 reps
Romanian Deadlifts 6 sets of 5
Chinups 8 sets of 3 chin-over-the-fucking-bar reps, use weight to make it that they're harder or 3 will be nowhere near enough.

day 2 incomin
>> Anonymous
>>193487
Day 2:
All reps are to be done with atleast 4 seconds on the eccentric and atleast 2 seconds on concentric (time under tension is ESSENTIAL for size).
Bent over dumbell rows (make SURE you don't rush these, alot of people use a total twisting\lower back motion and their upper back remains weak and small) 6 sets of 8
Military press (No leg drive, at all) 6 sets of 8
Barbell\Dumbell shrugs (aside from being wicked for building your grip, these will help build a strong unchokeable, and un-twistable neck, good for not breaking anything really bad to break) 5 sets of 10
Triceps extensions (I like lying barbell extensions, but you can choose any one you like, just make sure you don't lock out, or it will ruin the time under tension effect) 5 sets of 10 reps
Biceps curls (4dagurlz bro, actually to help with pulling power, don't let the bar\dumbell go completely at the bottom, time under tension effect) 5 sets of 10 reps
Barbell good mornings (keep your back fucking rock solid the whole time, is your primary goal, secondary goal is to get nice and low so you help with flexibility, and build more size) 4 sets of 12 reps

day 3 inc
>> Anonymous
day 3: muscular endurance.
Reps should be done quick concentric\eccentric and no rest between reps, the goal is to fucking burn the shit out of your muscles, just make sure your form is tight the whole time, safety>speed, can't fight if you tear the wrong thing.

Dips: 5 sets of 25
Chinups: 5 sets of 25
Benchpress: 5 sets of 25
Lunges: 5 sets of 25 (do it 1 leg at a time)
Overhead squats: 5 sets of 25 (depth is so fucking important with these, lower the better)

The whole workout will really burn and the end of every set will feel like your whole body is glowing, but the sets themselves feel like you're sucking the energy out of everything, kinda fun to be honest.

I personally would suggest picking a weight you can do 5 x 15 for, working your way up to 5x25 reps with it, then adding more weight.

I know there's no ab work, but that's because you've got alot of core work from squats\deadlift type exercises, which in my opinion are better for developing total trunk strength.

If you feel the need to run I'd say no more than 30 minutes on 1 or 2 of your off days a week, but I wouldn't recommend it unless you feel really sluggish, which I highly doubt you will if you're putting your all in to 3 days a week gym + skills training.

Any questions about form, ask 'em.
>> Anonymous
>>193534

Thanks man, I'll start using these right as soon as I get to the gym.
>> Anonymous
>>193458
Wrong. Cutting and bulking is only for fatasses who can gain and lose weight easily. OP looks like an ectomomrph, there's no need for all that.
>> Anonymous
You're beautiful o_o
Face plz.
>> Anonymous
>>193544
As a meso\ecto myself (Hard to eat enough to put on muscle, but as long as I get my 6k+ calories, the shit comes flying on with very little fat) I agree 110%
Cut\bulking are for people very far away from the endo side, and even though OP is very skinny, strong signs of muscularity would indicate he doesn't have too much trouble putting the shit on.
>> Anonymous
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>>193546

The only request I'm filling.
>> Anonymous
>>193563
Lookin' good OP
>> Anonymous
>>193544
lol, momrph. I meant ectomorph*
>> Anonymous
>>193549

Yeah, I eat like a fucking pig, but I hardly gain any weight whatsoever.
>> Anonymous
HEY OP I GOTZ A WEBCAM.
LETZ DO THIS SHIT.
>> Anonymous
>>193578
how much protein\calories you taking in a day?

keep a food diary, you like every other skinny kid in existence, would be surprised how little it is.
>> Anonymous
>>193582

OKAI I GOTZ A PEENUS 2 LET FUKKEN DO IT
>> Anonymous
>>193587

Honestly, I have no idea.
>> Anonymous
>>193590
FUCK YEAHH
I WANNA SEE THST HARD PENOR OF YOURS.
OH SHITTT I JUST CREAMED MY JEANS.
LEMMA GET SOME CLOROX WIPES.
>> Anonymous
>>193612

ITS ATLEAST 34 INCHES SO I'M GONNA NEED 5 WEBCAMS TO COMPLETE IT'S LENGTH
>> Anonymous
>>193566
Seconded.
>> Anonymous
i remember you from awhile ago faggot. join a gym.
>> Anonymous
>>193621

I did join a gym. ICE BUUUURNNNN
>> Anonymous
I also feel very uncomfortable due to the fact that bunch of guys are complimenting my physique.
>> Anonymous
>>193618
KOOL DEWD.
I'M INJECTING SOME SALINE IN NOW.I WANT IT TO EXPLODE.
THEN I COULD LICK IT OFF THE CAM AND SPREAD IT ON SOME TOAST.
OHH LAWWDDZZZ
*FAP FAP FAP*
>> Anonymous
Awesome, well I'm done here. Goodnight.
>> Anonymous
>so I can be fast and strong. Like Bruce Lee
>cheesegrater.jpg
TROLL?
>> Anonymous
>>193671

There are no trolls in /fit/. Not last time I remembered.
>> Anonymous
>>193671
it is pretty unusual to title a picture of yourself "cheese grater"
>> Anonymous
>>193687

I named it cheesegrater because that happened to be the name of it on my Facebook.
yes i know
>> Anonymous
>>193674
You're forgetting Sponge.
>> Anonymous
you're not going to look anything like bruce lee if you lift weights, bud.
>> Anonymous
how did you get your current physique?

I want to go for that.
>> Anonymous
>>194198

you know nothing
>> Ian Curtis !f0VMpnwSCQ
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>AND SPREAD IT ON SOME TOAST.
>> Anonymous
>>194750
User Ian Curtis is fail
>> Ian Curtis !f0VMpnwSCQ
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>>194755
Total fail!
>> Anonymous
Bruce Lee had 2% body fat, do you have 2% body fat?
>> Anonymous
Is that you, Robert? Goddamn it, man. I told you, you're FINE for your weight class. Go kick some ass.
>> Anonymous
>>194836
OP spotted completely fagging it up
>> Anonymous
to the guy thats says u cant stay thin and gain strength hes wrong...to the one that pointed that out b4 me hes right ....ive been training mma for a year plus .....best bet find a gym/school/camp to learn at....without that u wont make any progress ....find a good reputable one.....on your off days go to the gym do cardio and focus on full body weight lifting exercises....do not do split bodyparts workouts...if u do not have ff days your most likely at a hardcore camp and the conditioning is part of the training