Top Two Reasons To Lift Weights. Plain & Simple.

Discussion in 'Health and Fitness' started by Colucci, Jun 24, 2006.

  1. Skrom

    Skrom Banned Banned

    i refuse to believe that most people are this ignorant. it's just a big conspiracy designed to **** me off.
  2. aml01_ph

    aml01_ph Urrgggh...

    Hmmmm. What does natural look to you I wonder? :rolleyes:

    Really depends on the person's genetics, food-intake, supplementation and exercise frequency.
  3. Unisonus

    Unisonus Bloody Rare, Please


    This is an excellent article, however - it's not easy to incorporate MA training and weight-training into your routine. After a session of high intensity weight-training, I really can't do pushups and crunches (which are practiced in almost every MA facility). If I'm grappling, my strength is significantly diminished. I know that professional fighters have ways to get around this. Any ideas?
  4. Colucci

    Colucci My buddies call me Chris.

    It's one part monitoring your training volume and intensity, and one part good old fashioned periodization. Let's say you're in the dojo on Monday, Wednesday, and Friday, from 7:00pm-9:00pm each time. If you wanted to increase your general strength, I'd try lifting Monday, Wednesday, and Friday at 8:00am with a low volume routine (Something simple, like 5x2 or 3x3 for 2, maybe 3, exercises per session.) If that schedule isn't feasible, then I'd try lifting easy on Thursday and seriously on Saturday and Sunday. Just some ideas.

    Weight training is supposed to enhance your martial arts practice. If it's hindering it, then something's wrong, and it needs to be addressed right-quick.
    You answered your own question right there, actually.

    "BeWater, when I lift with high intensity, my grappling suffers."

    Well then...don't...lift...with high...intensity. Problem solved. ;) (Truth be told, I'd rather reduce your training volume slightly, before dropping intensity. As long as "intensity" means 'using heavy weight', not 'lifting near to muscular failure'.)
  5. Unisonus

    Unisonus Bloody Rare, Please

    Thanks, Bewater, that makes a lot of sense.
  6. SuperSanity

    SuperSanity The Hype

    Say I'm not going for big muscles, but still want strength (fro punching and kciking power) and definition. What would you suggest for that?
  7. Capt Ann

    Capt Ann Valued Member

    See all advice in this thread. Basically, everyone on the MA forums wants strength for kicks and punches (and endurance), not for body-building. Search the forums for 'five by five' programs, or use heavy weights and use mid-range reps and sets (3 to five sets of 6 to 8 reps).

    Also, check out the workout threads in the health and Fitness forum. There are whole sections devoted to recommended workouts for different goals. Start by reading all the 'Stickies' at the top. Then ask questions in the sub-forum on getting help with workout routines. There is also an excellent thread on "Your Top Five", where everyone responding had to list their top five exercises for a workout, if they were limited to those and only those. By reading the thread and watching comments, you can put together an excellent basic workout to cover upper body, lower body, and core. Also, compare what you are doing now to what others are doing in the "Spontaneous Workout Check-in" thread.

    ....and welcome to MAP!
  8. Colucci

    Colucci My buddies call me Chris.

    Hey man, sorry about the delay. I could've sworn I subscribed to this thread, otherwise I would've responded sooner. Though, Ann did give some pretty solid answers. Good on ya, lady. :D I'd just tweak it a little bit.

    Sanity, to increase strength while minimizing or avoiding an increase in muscle, you want to keep the volume (sets and reps) of each workout fairly low and the intensity (weight used) fairly high. A good example would be 10x2, 6x3, 4x4, or 3x5 using weights you couldn't lift for more than 1 or 2 additional reps. (For example, if you're doing a set of three, you shouldn't be able to get more than four or five reps. But you'll stop at three.)

    The point about getting "definition" is going to be largely influenced by your nutrition. Though you can't have any definition without an appreciable amount of muscle to begin with.

    Also, if you want to, toss a question to us over in the Health & Fitness section and we can sort a program out for ya.
  9. Hyugga Neji

    Hyugga Neji New Member

    I totally agree with you but only if weight-lifting is combined with lots of stretching exercises, in order to make musles flexible and fast as before and cardiovascular exercises for fat burning, endurance and speed.
  10. Visage

    Visage Banned Banned

    I suppose that's one way to look at it.

    But weight training isn't the be-all and end-all.

  11. aml01_ph

    aml01_ph Urrgggh...

    Of course not. That is why it's supplemental (as is cardio and stretching) to anyone's training as to their chosen MA.
  12. SteelyPhil

    SteelyPhil Messiah of Lovelamb

    To link back to the original topic because i know jack about supplements:
    I think that muscle mass etc is important for Martial Atheletes
  13. doc_jude

    doc_jude Banned Banned

    How is that even remotely plain & simple?!?

    LOL :p
  14. aml01_ph

    aml01_ph Urrgggh...

    Duh...if you take a little time reading...especially the titles...duh...
  15. doc_jude

    doc_jude Banned Banned

    Duh... you're kidding, right?.... duh....

    Now, how do those clarify a damn thing?

    I've give you a hint: THEY DON'T!!!

  16. Subchimp

    Subchimp New Member

    Great article, thanks.
    But, I can think of one little reason (maybe an excuse) why someone might choose not to do weight training:

    I've recently been travelling and haven't done any weight training (or very much exercise at all) for a long time, and I am now a skinny little fat guy. I was lucky enough to find a bjj gym at a town I was staying in and went along. I was relieved to find that my BJJ hadn't deteriorated as much as my physique.

    So my point... if you do weights while you train your technique could get to rely on your strength/speed/weight. Which (at least for me) you can loose far quicker than the skills you learn in training. No problem if you do weights forever, but that's not always easy.

    (I realise this argument might be seen as similar to "you might loose an arm in an accident so you shouldn't rely on it in training", but I don't think it's quite as stupid as that.)
  17. Hiroji

    Hiroji laugh often, love much

    Great article!

    Another reason a martial artist might not lift heavy is if he/she is trying to stay below a certain weight like a boxer... etc.

    But ive just started lifting heavy again the last 4 weeks and im loving it ;)
  18. aml01_ph

    aml01_ph Urrgggh...

    No. I'm not.

    Actually they do. Further clarification can be gained by reading the body of the text. That's why I said you take a little time reading. :rolleyes:

    Maybe the following will help...

    Tilte of Article: Top Two Reason's to Lift Weights, Plain and Simple.

    Reason 1:

    Point: Lifting weights will help the athlete do more with his or her technique. With the average joe, lifting weights will improve daily life.

    Reason 2:
    Example 1:

    Point : The mere "appearance" of strength can go a long way especially in the realm of self-defence.

    Example 2:

    Point : More muscle mass means more strength.

    Example 3:

    Point : You can be strong without being huge. All it takes is planning, dedication, and time in weight room (or whrever you can weight train).

    I think the conclusion said the point of the article quite nicely.

    In fact, besides you doc_jude, everybody basically understood what the article was about. :confused: The technical terms are easily understandable to anybody who has a moderate grasp of english.
    Last edited: May 22, 2007
  19. doc_jude

    doc_jude Banned Banned

    Which I must lack, of course :p
  20. doc_jude

    doc_jude Banned Banned

    I'm a fan of high-leverage BW, myself. Of course, you can't get Bigger, Stronger, & Faster by doing any of that, huh?

    In the time that you spend driving back & forth to the gym and standing in line waiting for this machine or that rack, you would already be done with your PT and on to some MA!

    I agree with Karl Gotch, a man that has done both BW & Weights. BW is the real deal, and high-leverage BW crosses over to weight lifting WELL.

    Last edited: May 31, 2007

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