Thread: new to weight training - 3x10?
12/18/2007 3:27pm, #21
Starting Strength is supposedly stocked at my two local bookmarts, but I've never seen it. Order online. And make sure to get the new version.
If you're looking to pull the micro and macro together, check out his other book, "Practical Programming for Strength Training". Or even just the first chapter online for free. (pdf link)
Last edited by PirateJon; 12/18/2007 3:35pm at .You can't make people smarter. You can expose them to information, but your responsibility stops there.
12/18/2007 3:34pm, #22Originally Posted by Angry-Monkey
:icon_scra :book1: :user: :XXarcade: :wbaba2:5wow:They killed JFK in '63, so what the **** you think they'll do to me?
12/18/2007 6:22pm, #23
- Join Date
- Jan 2007
SunTzu you are correct that conjugate perdiozation doesnt just apply to advanced powerlifters but this is the purpose it was orginally designed for. The system was designed to help get around the fact that advanced lifters make strength gains much slower than beginners. Beginners dont need the level of complexity to make gains, this isnt to say however that using a conjugate system a bigger wont make gains. Joe Defranco himself often doesnt use WS4SB with beginners but uses a bodyweight programme or a simplier programme. You do however raise a good point that the OP has a athletic background.
12/18/2007 7:53pm, #24
Originally Posted by Teh El Macho
- Join Date
- Aug 2006
Do you guys keep building mass simply for the extra strength for general, open weight fighting? I can see the value of building strength for its own sake, but I was wondering if there's some other competition-related motivation.
12/18/2007 9:38pm, #25Originally Posted by Angry-Monkey
I haven't been to a get-together/whatever whatever in a while (actually, that was the last time we rolled previous to the tournament), but will definitely try to make the next one.
By the way, as much as I like the WS4SB program, it's not for someone trying to minimize size gains like yourself.
Last edited by Bang!; 12/18/2007 11:20pm at .
12/18/2007 10:04pm, #26
Originally Posted by ignignokt
- Join Date
- Oct 2005
- Porcupine/Hollywood, FL & Parmistan via Elbonia
At least for me, I want to see how much heavier I can get w/o affecting my (already anemic) gas tank. Obviously, with it, I'm aiming to be as strong as I can get, pound by pound. I want to reach my 70's and still have a strong frame ;P
Since my grappling training has been sporadic and virtually zero for the last 8 months, I used to my advantage. I hope I can keep the weight once (and if) I get back to the mat. There are many benefits to it, stronger joints, etc. Purely annectodal, I almost broke my neck at the beginning of the year during grappling.
I believe, and my instructor back then believed as well, that it was my thick neck that saved me. I've been going to a chiro for months to deal with it, but really, it was nasty. The disavantage is that you may gas faster, but the advantage is that things can break less often. Stronger skeletal muscle == stronger joints and bones.
I was at 145-150 for a long time, and, at least for me, it did suck. There is a limit to how strong you can get depending on your size. Plus I was feeling lethargic all the time. As soon as I started gaining weight and eating right, that **** went away. I don't suffer from chronic back and hip pain anymore either. Also, the increase in weight went alongside my ability to break through different plateaus that plagued for years.
I don't think I'll be competing anytime soon, much less cut weight. If I can walk at 165-170, I'd be a happy camper.
The other guys who do compete in MMA, like LI GUY and GIJoe, they may come from a different angle since they have to consider weight cutting and stuff like that.
-- EDIT --
The bad thing is that I went up from waist size 30 to 32. Not one of my suit pants, khakis and dockers fit me. I have like 10 jeans that don't fit me. I have one suit I bought more than a year ago, completely unused, and the pants don't fit me. Most of my favorite long-sleeve shirts don't fit me either.
And it's not gut. It's my back, hips, glutes and tights. People may say 'what the problem with that', but ****!!! I have to buy new clothes, and I have an obscene amount of money invested on barely used clothes I can't wear.
So, for people who are looking to make big gains in size, be ready to for some moolah in new clothes. It's not even funny. :angry2:
Last edited by Teh El Macho; 12/18/2007 10:13pm at .
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12/19/2007 8:16am, #27Originally Posted by Teh El Macho
One day, the circuit instructor failed to appear and we were let loose in the Machine Room (which was new) and I saw a chap enter without a Tee-Shirt obviously intent on showing off his manly physique. Apart from the awful lapse of gym protocol, there were few birds (that's "gals" to you Citizens of the USA) for him to impress but he went onto the Pull Up station and lifted (in sets) his whole weight without assistance and then compounded by Elbow Dipping, again without assistance. Crikey, I thought, I can't do that. Just then he walked past me and I saw his tobacco pipe cleaner legs. Good God, but they were skinny, so clearly he'd trained only his torso without any overall notion of development. I suppose it does explain weightlifter pants/trousers.
Obviously he had no awareness that lifting often starts at the legs.
BTW, I have been verbally told that someone with a similar imbalance sought to rush their leg development and died from a Heart Attack. Somehow, I'm not too surprised.
As Teh El Mariachi says, remember to factor in leg training.
12/19/2007 8:21pm, #28
Originally Posted by Teh El Macho
- Join Date
- Aug 2006
12/20/2007 2:01pm, #29
You've rec'd a lot of good advice. I don't think there's too much I could add. If nobody mentioned pyramid sets, try them. When first starting serious lifting I did pyramid sets on all my big lifts. I did a 10 rep warm-up, followed by 8, 4 and 1 reps at 80, 90 and 100% of your 1rm. Of course, your 1rm is not your true 1rm because you're a bit tired at that point, but you know what I mean. I then followed that with a couple burn out sets at 10 reps again. I went from a 1rm bench of about 150 to a 1rm of 230 with that scheme.
Also, not sure if anybody said this either, but you don't have to worry about packing on mass (regardless of the lifting scheme) unless you are taking in more calories than you expend.
6/03/2008 11:26pm, #30
hey guys, thanks again for your help. about two months after my initial post my strength training sort of tapered off again. between my technique training (mma, kickboxing, bjj), running my recreational club here at university and grad school I just didn't have the time or energy for it. Once classes ended for the undergrads and my club here closed for the summer I was able to pick the weight training up again.
It took me a few weeks to get back to where I left off but I'm making some steady gains now. I picked up the "New Rules" book, it was a great read for me and very informative and I plan on integrating a lot of the principles into my routine.
As suggested I've been focusing mainly on compound leg exercises with some shoulder presses, bench presses, bent-over rows and pullups thrown in.
I had shed some weight a couple months ago for my first mma fight and its starting to climb back up to where it used to be. Not sure if that's the weight training or the time I've been taking off from my kickboxing and jiujitsu these past two weeks because of school.
Anyway, just thought I'd update you guys since you gave me a ton of good advice.
Last edited by Angry-Monkey; 6/04/2008 9:35am at .