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  1. DanDavis is offline

    Professional Fighter

    Join Date
    Jul 2002
    Location
    Sioux Falls, SD
    Posts
    688

    Posted On:
    2/11/2003 12:35pm


     Style: Tai Chi & TKD

    --
    Hell yeah! Hell no!
    Franks Weightlifting Routine
    By Frank, Section Training
    Posted on Wed Feb 5th, 2003 at 07:41:08 PM EST

    Ever wonder what Frank does for a weightlifting routine? Wonder no more..




    All right here is the goods: I have been lifting weights for 15 years now and this is what I have learned.

    I lift weights 3 days per week. In that week I will work each body part once and only once.

    Proper form is the most important thing, breathing is second. If you don't know the form or how to breath do a search on the net, the info is out there.

    I do 3 exercises and 3 sets for each muscle that I work. Sometimes for smaller ones I will do only two, but for me 3 is usually the magic number.

    For reps I stay in the 8-10 range for the most part. Try to work to failure each set.

    Best thing that you can do for your body and its flexibility, is stretch between each set and be sure that your rest is at least a minute or more.

    I am a huge advocate of a training journal and a training partner. Both of these will keep you honest and save you time.

    This routine will give you excellant muscle depth and usability for most everything. This is not a get big fast program but a way of life. If you gain 3 pounds of muscle a year in 5 years you will have 15 pounds of solid perfect muscle.

    Finally if you are sore in a muscle DO NOT work it. Its trying to tell you something. You grow when you rest and heal.

    Last thing what ever you do: don't take the shortcut of steroids, they are a lie.

    Good Luck and let me know how its going. See you in the ring!!!
  2. LAWPILOT is offline

    Registered Member

    Join Date
    Oct 2002
    Posts
    105

    Posted On:
    2/11/2003 12:57pm


     

    --
    Hell yeah! Hell no!
    Steroids are not a lie...You will get huge and make massive strength gains but may possibly do alot of damage to your liver, heart and other organs.

    Your advice on lifting is solid....
  3. PizDoff is offline

    .

    Join Date
    Feb 2003
    Location
    Toronto
    Posts
    18,601

    Posted On:
    2/11/2003 1:23pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    thanks, i always like to keep a tight ass

    --

    There are only three types of people in the world; those who can count and those who can't.
    Surfing Facebook at work? Spread the good word by adding us on Facebook today! https://www.facebook.com/Bullshido
  4. Fatality Dragon is offline

    Reading FD cause cancer

    Join Date
    Jan 2003
    Location
    small hick city full with college students in Cali
    Posts
    1,705

    Posted On:
    2/11/2003 1:34pm


     Style: Muay Thai and boxing

    --
    Hell yeah! Hell no!
    Excellent advice Dan.

    "I would rather admit I am a lousy student than say I am the best, because once you think you are the best, there is no reason to continue learning."
    I would pick bag work over masturbating, fighting over sex, and KOing someone over having a orgasm!
  5. Blad3 is offline

    Senior Member

    Join Date
    May 2002
    Location
    England
    Posts
    4,684

    Posted On:
    2/11/2003 5:21pm

    Join us... or die
     Style: Submission Wrestling.

    --
    Hell yeah! Hell no!
    Frank Shamrock is the best still in my opinion, I just hope you comes back to prove it.
    "Training = pain." - I said that.

    PizDoff when drunk: "I'm actually MOST pissed that my target for the evening got drink...then I gave her my Bullshido Canada hoodie like a gentleman because she was outside with not much on...did I mention she barfed twice when I got our jackets...steaming barf is kinda fascinating..." - PizDoff.
  6. PeedeeShaolin is offline
    PeedeeShaolin's Avatar

    Co-Founder, Retired Admin

    Join Date
    Jun 2002
    Location
    New York
    Posts
    3,517

    Posted On:
    2/11/2003 5:29pm

    supporting member
     Style: BJJ, Karate,

    --
    Hell yeah! Hell no!
    Its pretty funny that Frank Shamrock is telling people to stay away from steroids LMAO.....
    "All warfare is based on deception." -Sun Tzu, ca. 400BC


    Reverse punch Kiaii!!!
  7. Ken Oh is offline

    Registered Member

    Join Date
    Jan 2003
    Posts
    127

    Posted On:
    2/11/2003 5:29pm


     

    --
    Hell yeah! Hell no!
    "This is not a get big fast program but a way of life."

    This guy knows what's going on.
  8. FingerorMoon? is offline

    The man they call FoM

    Join Date
    Jan 2003
    Location
    Melbourne, Australia
    Posts
    3,592

    Posted On:
    2/11/2003 5:36pm

    supporting member
     Style: BJJ

    --
    Hell yeah! Hell no!
    Yeah I saw this. I found it funny.
    I was reading something on the 'magic of 3's' in western society. 'Third time lucky', 'third times a charm', 'three strikes your out', etc. People follow the 'law of 3's' whether it makes any sense or not.

    Then I see Frank Shamrocks routine and its working out 3 times a week, doing 3 exercises per body part for 3 sets. He even says '3 is the magic number'.

    I'm not having a go at him, if there is one fighter I'd most like to be like it would be him. I just found it funny that even one of the worlds best fighters still follows the same strange principles as the rest of us.

    --------
    What would happen if a one hand clapper attempted to stop a tree falling in the woods when no one else was around?
    --------
    The Wastrel - So attractive he HAS to be a woman.
    - Pizdoff
  9. PizDoff is offline

    .

    Join Date
    Feb 2003
    Location
    Toronto
    Posts
    18,601

    Posted On:
    2/11/2003 5:54pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    whatever works right?

    lol good point

    --

    There are only three types of people in the world; those who can count and those who can't.
    Surfing Facebook at work? Spread the good word by adding us on Facebook today! https://www.facebook.com/Bullshido
  10. Blad3 is offline

    Senior Member

    Join Date
    May 2002
    Location
    England
    Posts
    4,684

    Posted On:
    2/11/2003 6:09pm

    Join us... or die
     Style: Submission Wrestling.

    --
    Hell yeah! Hell no!
    it's pretty sad I think, he's such a good fighter (at least used to be) but steroid taking is cheating, so maybe we haven't seen the real F.Shamrock (at least not in the Tito Ortiz fight..)
    "Training = pain." - I said that.

    PizDoff when drunk: "I'm actually MOST pissed that my target for the evening got drink...then I gave her my Bullshido Canada hoodie like a gentleman because she was outside with not much on...did I mention she barfed twice when I got our jackets...steaming barf is kinda fascinating..." - PizDoff.
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