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i want to improve strength, power and speed while not getting too big, im now doing 3 sets of 15 reps at a lowish weight and one set of 8 reps high weight for power. is this ok? im looking for the kind of functional body like bruce lee
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Functional body like Bruce?
Practice martial arts for an insane number of hours per day. From my reading, Bruce had a great obsession for the martial arts. He would train in anything he could get ahold of and trained it hard.
Work on bodyweight excercises. Pushups, pullups, divebombers, squats, lunges, rope skipping and running. Do them at a quick pace. Bruce seemed to be doing these all day too.
Eat healthy. Lots of vegetables, fruits, good grains, lean meats. Drink water like there's no tomorrow.
Lift weights 2-3 times per week with your routine.
I'm only offering an opinion, if you want professional advice please consult someone who is a certified trainer. -
Pyramid your sets. 3x10,8,6. 3 excercises for each body part. Workout 3-4 days a week. Space chest and shoulder lift days far apart.
Do cardio and some kind of martial arts. Most fighters who are big have functional strength. I dont mean to dis Bruce because Im not, but you shouldnt base your goals on bruce lee. Thats a ridiculously hard goal to attain for most. Find a good weight lifting routine. Do cardio. Train hard.
The only real way you can get too big and not functional is if you take steroids and stop training.Comment
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ive been doing high intensity full body workouts with breakdown training recently, and the results have been great so far. my strength and endurance have increased greatly in just a few weeks. even my benching strength has increased alot, and bench is my worst lift. HIT training is awesome and very time efficient. theres tons of info on it online if your interested in learning more.
btw, 15 reps is too much if you are trying to build strength. you shouldnt be able to do more than 10 reps if you want strength. your muscles should fail between 8-10 reps. 3 sets is good, though with HIT training you only need 1 or 2 sets per muscle group. the more you tire your muscles in the shortest amount of time the better. quality over quantity. so if you can fully tire your muscles in 1 or 2 sets, its way better than doing 4-5 sets were you werent using as much intensity and weight.
breakdown training principle also increases strength greatly, and i know this from personal experience. basically when you finish your last rep and you cant do another one, you take like 10-15 lbs off and do a few more reps till you fail again with the lower weight. this is to further fatigue your muscles, and is known to increase strength levels.Comment
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Eat meats with adequate saturated fatty acids and omega 3's both Steak and salmon, both fatty meats. Also plenty of water, vegetable and fruits.
just like our Paleolithic ancestors. Definitely DON'T eat lean meats IN PLACE OF THESE ESSENTIAL NUTRIENTS . If you ate lean meats in the wild you would starve. Just ask the many hunter like persons who still exist today in remote areas. Definitely EAT the yolks, and DON'T trim the steak. Removing these things robs you of 75% of the nutrients. Human beings have been eating saturated fatty acids for 2 million years with great benefit. Human being have beeen eating eggs for 2 million years with great benefit.
ALL THE EVIDENCE TO THOROUGHLY DEBUNK THE CHOLESTEROL THEORY/SCAM HAS BEEN AVAILABLE IN MEDICAL JOURNALS FOR DECADES FOR ALL TO READ.
Don't turn into a brainwashed dolt that the AHA has turned many into.Comment
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