Workout Confusion

[CLM]

I've been researching the best way to add a strength training component to my martial arts training. I have a pretty basic understanding of the concepts, but my problem lies in putting everything together; particularly when it comes to choosing what type and how many of certain exercises to do. My goal is to put on a little bit of mass for strength, but I'd like to stay lean work endurance. I'm presently about 5' 9", 150lbs. Any help would be greatly appreciated.

[seany85]

Deadlift, beanch prees, clean and jerk and squat, all these exercises preformed at 75 to 85% 1 MR.
3 - 6 reps in two sets.

I also like to do chin ups in this program.

[Hardball]

I've been researching the best way to add a strength training component to my martial arts training. I have a pretty basic understanding of the concepts, but my problem lies in putting everything together; particularly when it comes to choosing what type and how many of certain exercises to do. My goal is to put on a little bit of mass for strength, but I'd like to stay lean work endurance. I'm presently about 5' 9", 150lbs. Any help would be greatly appreciated.

Lift weights. Low weight and high rep is best for martial artist. The lean muscles you build will not hinder you or affect your speed. Go to the library and get any basic body building book. Low weight=something you can lift for 15 reps and 5 sets every other day alternating lower body and upper body.

[Hardball]

Deadlift, beanch prees, clean and jerk and squat, all these exercises preformed at 75 to 85% 1 MR.
3 - 6 reps in two sets.

I also like to do chin ups in this program.

1 rep max workouts are for bodybuilders and football players. Some wrestlers and grapplers. Martial artist (complete) get better results from low weight high reps. 15 reps 5 sets every other day alternating upper and lower body.

[CLM]

Thanks for the info. I figured thehigh rep/lower weight might be the best thing for me, but a couple questions. Is it possible to train for both mass gains and strength endurace? Like doing your first set with a lower number of reps and a higher weight, and then take weight off and increase the reps? Also, how many exercises should one include in a typical workout? I'm never sure what would be under or over doing it.

[EmptyneSs]

Thanks for the info. I figured thehigh rep/lower weight might be the best thing for me, but a couple questions. Is it possible to train for both mass gains and strength endurace? Like doing your first set with a lower number of reps and a higher weight, and then take weight off and increase the reps? Also, how many exercises should one include in a typical workout? I'm never sure what would be under or over doing it.

i dont reccomend high reps, lower weight. u wont build much strength and no mass with this. low weight, hi reps are usually for women to get toned or people who are fat that need to slim down. if u are trying to gain strength or mass, u need to lift hard, like 8-10 reps, increasing resistance just a bit everyweek to keep gaining strength. also, if u are new to working out, u need to lift hard in order to shock your body into growing.

i say lift to 8-10 reps. this is the best all round range for muscle strength and growth. dont worry about gaining "too much" mass, that will never happen unless u are taking lots of steroids.

heres the deal. do 3 or 4 different exercises per muscle group, for 8-10 reps. this will build strength and endurance, and no it wont slow u down or any of that bs that small people say to feel better about not working out.
also, work out your whole body, not just 1 or 2 muscle groups and do not neglect your legs liek alot of people do. your legs are like half your body, neglecting them would be unwise.

do alot of compound exercises, ones that use the most muscles at one time, like squats, bench press, seated rows, upright rows, bench press and whatnot. then supplement these exercises with some isolation ones. also do cardio like twice a week to keep your endurance up.

bottom line is, just workout your entire body evenly, do some cardio here n there, and eat a decent diet and u will get in shape. stick to 8-10 reps and u will see gains.

[Enzo566]

not true at all.... if you look at like pro athletes like NFl REcievers, who are im almost positive stronger and better athletes than most of the peopl on there forums are all doing low weight high reps.

So.. yeah have you ever though of mixing it up a bit? like 1 week lifting heavy, the next week high reps.

just a thought

[CLM]

Hmm, that has been another source of confusion. Many go with high rep low weight for endurance and lower reps higher weight for strength and mass gains, including a couple books I've read. However, I've also ran into several people and sources which say that lower reps is the way to get increases because unless you are taking suppliments and adhereing to a very strict diet, you won't gain so much mass as to make you look bulky.

[HtTKar]

You can do both.
Start with high weight, do as many as you can at that weight confortably.
Drop the weight down in 5-10lb increments until your lifting almost nothing.
By the time your down to a low weight, you have already done many repetitions. Changing the weight like this and doing so many reps makes it hard for your muscles to adapt, so you do get pretty good gains.

[EmptyneSs]

the thing is, if u are new to working out or are trying to gain strength and mass, hi reps and low weight alone isnt enough. hi reps are cool in addition to lower reps and more weight and other exercises, but u cant just do low reps alone. varying it up is a pretty good idea. u can do a set of like 6 reps, then next set do 8, then 10, and then 12 and so on. working out like this is fine, but going to the gym and doing nothing but high reps isnt enough.

also it is true that if u arent taking steroids or a supplement similar to a steroid, u wont really gain that much mass to look buff unless u are already a big guy. so if u think about it, if u lift hard and heavy and still wont get that big, what u think doing only hi reps will get u ? the harder u workout the better. it will make your muscles hard and in shape.