I have started lifting weights to help with my martial arts. The outcome that i hope to recieve is lean, toned muscles, which will increase the speed of my puches and kicks. I have talked to my sifu about Weight Training and he thinks it is fine to practice, although he does warn that it tends to make you tense which in turn reduces speed. He told me to watch out for tenseness in my strikes and told me to lay off the weights if i found any.
I am doing the standard 3 sets of 12 repetitions for each exercise, and about 2-3 exercises per body part. I don't want to bulk up and become "Muscle Bound" because CLF (Choy Li Fut) requires agile and quickstepping footwork, as well as fast intriquite hand movements. I want to increase the "crispness" of my techniques with blazing speed. I am looking for the type of speed Bruce Lee had. Should i continue with my 3 sets of 12 or should i consider lighter weights and higher reps, or even higher weights and lower reps, like in the 4-6 rep range. Also would you guys just recommend body weight exercises for the martial arts ie. Pushups, pullups, one legged squats, etc.
Any help would be greatly appreciated. THANKS
#1 Do a search. There's been plenty written on this subject.
#2 If you don't know the specifics of proper strength training, then you will probably wind up slower than when you started.
#3 am doing the standard 3 sets of 12 repetitions for each exercise
Case in point.
repulsive monkey, Could you enlighten me on the specifics of proper weight training?
I know little more than you, I'm afraid. That's why I'm reading instead of pumping iron right now. Nevertheless, here's one piece of advice:
Figure out what the maximum amount of weight you can push for a single rep is (1RM). Then try this:
Set 1: 10-12 reps 60% 1RM
Set 2: 8-10 reps 70% 1RM
Set 3: 6-8 reps 80% 1RM
Now go do a search!
<-----Looks around sees repulsive monkey says hello. Sees newbie and starts to slap the **** out of him.
a) Don't ever believe the myth that ma instructors and even some boxing coaches tell you that lifting is bad for you.
b) In general working out in the 10-12 rep range promotes sarcoplasmic hypertrophy. Sarcoplasmic hypertrophy is the enlargement of muscle fibers (not entirely accurate but good enough for this discussion). This causes increased muscle size. This leads to the infamous "muscle bound" appearance. Quiz: what rep range do modybuilders frequently workout at.
Don't worry we've all been taken in by these sorts of falsehoods before.
Here are two places where you can find good information.
http://www.bodybuilding.com (strength training with weights)
http://www.trainforstrength.com/ (strength training with body weight exercises)
In rereading this portion of the post:
" I don't want to bulk up and become "Muscle Bound" because CLF (Choy Li Fut) requires agile and quickstepping footwork, as well as fast intriquite hand movements. I want to increase the "crispness" of my techniques with blazing speed. I am looking for the type of speed Bruce Lee had."
I've come to the conclusion that the writer is a troll.
Sounds more new than troll. You have to remember that some of us really did think like that before we found the Tao of Bullshido.
I found this website to be helpful... http://www.exrx.net/Exercise.html It's especially good if you are such a beginner that you don;t even know how to properly execute the lifts. They have little animated gifs for each major exercise.