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  1. #1

    Join Date
    Apr 2010
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    The grapply boxing
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    Starting weights, need a regimen

    Starting at the weight room at a rec centre, need a lift regimen, something basic to start me off, help me set long-term goals, get me familiar with the equipment.

    I'm 6'4'', 170 lbs. My bodyweight exercises are:

    3 x 20 push-ups, 25 one-set max
    3 x 5 chin-ups, 8 one-set max
    3 x 40 dips, 50 one-set max
    3 x 50 sit-ups, dunno how many I could pull off

    Never really used machines before, messed around with them a bit, but never even used more than half of what a gym usually stocks. Up 'til now has been all calisthenics, hiking, running.

    I need to work my arms and chest more, strength being the goal, mass gain being a hopeful effect of this.
    I'm a bouncer and a uniformed security guard, so functional strength to assist with grappling (restrain & control) is priority number one.
    I also want to gain 20lbs before I start BJJ, but I don't want to set a timeline on this until I know how my body reacts to hard exercise (boxing conditioning just messed me up, couldn't eat enough in the day to keep up, my metabolism is really fast), and I know this is no short-term goal. Aiming for a 3000+ cal diet, w/ protein shakes and all that fun stuff. Diet advice also welcome.

    Any suggestions?

  2. #2

    Join Date
    Oct 2008
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    Burnaby B.C.
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    Jacket wrestling
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    strong lifts 5x5 http://stronglifts.com/stronglifts-5...ining-program/

    it's easy and it works

  3. #3
    MMAMickey's Avatar
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    +1 for Stronglifts.
    "The hero and the coward both feel the same thing, but the hero projects his fear onto his opponent while the coward runs. 'Fear'. It's the same thing, but it's what you do with it that matters". - Cus D'Amato
    Spoiler:


  4. #4
    Emevas's Avatar
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    Dec 2003
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    Give this a go

    http://startingstrength.wikia.com/wi...ovice_Program:

    Read the FAQ that goes with it
    "Emevas,
    You're a scrapper, I like that."-Ronin69

  5. #5

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    Nov 2010
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    I would consider using dumb bells as opposed to free weights. The traditional flat bench press wreaks havoc on your shoulders., ie: rotator cuffs.

    With dumb bells you get a deeper range, and more of the stabilizer muscles are involved. Don't go heavy, your lifting to assist your martial arts and to gain strength, not to become a muscle head.

    Make sure you also do cardio

  6. #6
    Emevas's Avatar
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    Quote Originally Posted by RichD View Post
    I would consider using dumb bells as opposed to free weights. The traditional flat bench press wreaks havoc on your shoulders., ie: rotator cuffs.

    With dumb bells you get a deeper range, and more of the stabilizer muscles are involved. Don't go heavy, your lifting to assist your martial arts and to gain strength, not to become a muscle head.

    Make sure you also do cardio
    Flat bench press only wrecks havoc on your shoulders if you use poor form. Use proper powerlifting form: with an arch and elbow tuck, and you will save your shoulders because of the decreased ROM

    As for not going heavy, that's just poor advice.
    "Emevas,
    You're a scrapper, I like that."-Ronin69

  7. #7
    MMAMickey's Avatar
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    Quote Originally Posted by RichD View Post
    I would consider using dumb bells as opposed to free weights. The traditional flat bench press wreaks havoc on your shoulders., ie: rotator cuffs.

    With dumb bells you get a deeper range, and more of the stabilizer muscles are involved. Don't go heavy, your lifting to assist your martial arts and to gain strength, not to become a muscle head.

    Make sure you also do cardio
    1) Benching properly without going too heavy won't **** up your shoulders

    2) Dumbells CAN give a larger ROM, but who do you see using dumbells that actually uses it?

    3) Strength programs using barbells will make you stronger, faster than programs using dumbells
    "The hero and the coward both feel the same thing, but the hero projects his fear onto his opponent while the coward runs. 'Fear'. It's the same thing, but it's what you do with it that matters". - Cus D'Amato
    Spoiler:


  8. #8
    NOTE TO SELF - MOAR GRAPPLE - GET A NORMAL HAIR CUT - REPEAT supporting member
    Matt Phillips's Avatar
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    Avoid going heavy on machines... you're bound to get hurt.
    Now darkness comes; you don't know if the whales are coming. - Royce Gracie


    KosherKickboxer has t3h r34l chi sao

    In De Janerio, in blackest night,
    Luta Livre flees the fight,
    Behold Maeda's sacred tights;
    Beware my power... Blue Lantern's light!

  9. #9

    Join Date
    Nov 2010
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    Here is a good article, it is in two parts. http://www.bodybuilding.com/fun/issa83.htm

    I think it explains in good language, as to why the bench press is bad for your shoulders, and also a poor measure of strength. Vertical bench or dumb bells are better.

    In addition , younger guys tend to equate overall strength with how much they can bench, they don't often realize that triceps, and shoulders; as well as arm length and bridging are part of the equation.

    I also ran long distance for years. Now that I am older, and have talked with Orthopedic surgeons at length, I realize that long distance running wreaks havoc on ones knees.

    I am now in early stages of Arthritis in my left knee, and have had meniscus surgery.

    It is the same idea, work out smartly. Read the article.

  10. #10
    Emevas's Avatar
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    The form demonstrated in the article is poor bench press form. Again, don't bench like a bodybuilder, bench like a powerlifter. Use an arch and tuck your elbows, don't flare them, and you'll save your shoulders lots of wear and tear.
    "Emevas,
    You're a scrapper, I like that."-Ronin69

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