MMA News Forums » Sports & Training » Nutrition, Supplements, and Training for MMA

[Steve88]

I've starting lifting a bit lately just getting into a proper gym routine going a good amount and staying focused but I'm not sure where to start weight wise and what I should be taking supplement wise.. any suggestions?

I'm about 5'10 and weigh around 175lbs and have never really been lifting much in my life but am really starting to enjoy it and am becoming addicted to it but i don't wanna hurt myself or push myself too quick too fast..

any advice = win

[greggo]

I'm 24, 5'10, and range from 150-160 (after some MMA training sessions, I get real low in the 150s). I started lifting when I was 16, about 85-95 pounds primarily as a way to start sizing up as a small person. I've been my own personal "Will this work" training regimen, and have tried tons of exercises and what not.

Some of my personal bests are 245 x3 on flat bench, 100 lb dumbells x5 reps for flat bench, 245 on deadlifts, and about 235 on squats (The deadlifts and squats, are all based on 6 reps or more...never tested myself hard on those and I eventually hurt myself on deadlifts).

Only recently with the addition of MMA training to supplement my weight lifting have I found a positive balance and have I seen some incredible results.

[mrCrowley]

I absolutely love lifting. I'm a pretty small guy at 5'8" 185 and probably around 4% body fat at 20 years old, but I have made some huge gains since I started lifting about five years ago. I was about 140 lbs and pretty soft. I would estimate that my maxes were probably 95 on bench and clean and 135 on squat and deadlift. Let me tell you, it was hard to stick with lifting being that size and strength, but I stuck it out and made some massive gains. My maxes now are at about 315 for bench, 280 for cleans, 470 on squat, and around 500 on deadlift (that's an estimate since I have recently been supplementing rack pulls for deads). I know these are not phenomenal numbers, but this has all come over a period of about five years during which I was also a three sport athlete (football, wrestling, and track) so I was doing minimal lifting during these seasons. Anycrap, my point is (besides tooting my own horn, ha)that it's not always going to be easy, and you may not progress as quickly as you would like, but it is important to stick with lifting, if not for a sport than for overall health and well being. A good way to do this is to motivate yourself by setting goals and monitoring your progress. Another good motivator is to have a partner that will push you and help make you better. One thing I also want to stress is the gains that can be made using supplements. I know that there is sometimes a sort of stigma associated with supplements. Some may say it is cheating or "they're steroids" but such individuals are either misinformed or just ignorant. The truth is, supplements can help you max out your bodies potential, they can help you get over plateaus, and they can help with recovery and reduction of lactic acid among other things. Now, I'm not advocating pro-hormones or steroids. I have never used any sort of test booster or anabolic steroid and I don't believe anyone should, but with the correct supplementation you can greatly increase your gains. Supplements are by no means a requirement for getting bigger, stronger, faster, in better shape or whatever you aim to do. All you need to do is to lift smart, stick with it, and don't get discouraged. The gains will come and it will feel great when they do because it validates everything you have been working towards.

As long winded as that was, I really only scratched the surface, so if anyone needs some more specific help with workouts, supplementation, or anything else lifting related don't be afraid to ask. I'm always willing to help to the best of my ability.

[greggo]

Prolly the most fundadmental and important rule of lifting is something I recently had to be reminded of because of recent frustrations: Everyone's body takes differently to the lifting. What works for some, might not work for you, you may hafta work 10x harder than the guy next to you to see abs or cuts, there are assholes who can eat fast food all day and lose weight while your cursing him out under your breath while stuffing dry, tasteless tilapia & brown rice down your throat.

[lilfella84]

Since I began mma/bjj training my coach told me heavy lifting isnt practical so i cut all my heavy lifting and started doing just core training..i really havent lost to much strength and feel more fit and balanced

[willpunisher]

i been working out since 2003 when i was back in high school. i worked out 5 days straight until 2006 and stopped completely for a year because of work. Came back in 2007 at the begging of the year for 6 months and stopped again. Got back into it again last year on summer and been doing it 6 days a week.. and got this serious bulk up diet going on that i started to gain some lean weight and bulk up.

[Tick]

Originally Posted by lilfella84

Since I began mma/bjj training my coach told me heavy lifting isnt practical so i cut all my heavy lifting and started doing just core training..i really havent lost to much strength and feel more fit and balanced

Look up ross training... Ross Enamait (I spelled that wrong) has worked with alot of professional fighters (boxing and MMA). His workouts are hard as hell, but work well. They are built around "functional" musle.

[jakeymadball]

At 35 I've been weight training half my life. I love lifting, I'm not sure that I could ever stop.

I used to lift heavy in real abrieviated sessions concentrating on two or three exercises at a time - all compound lifts:

Snatch
Deadlift
Trap bar Deadlift
Squat
Clean & press
Dumbell bench.

I also used to do a lot of heavy sandbag lifting & farmers' walk & yoke carry/walk.

A serious case of sciatica put an end to all that. I now lift twice a week - one heavy-ish, one a barbell complex as recommended in Martin Rooney's book.

I now train more for the benefit I get when grappling & use a lot of fairly specific exercises that I have copied/learnt from guys like Ross Enamait, Into Combat, etc. I have felt a good increase in power & some explosiveness following this. Recently I've been very interested/impressed by the DeFranco stuff, well worth looking at.

[ashgray2]

I do some weight training here. I spend 3-4 hours of weight lifting to develop my muscles. I have won many competition in weight lifting. I'm also a gym instructor. If any one likes to have a good body you can ask me some programs.




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[CrossFitter]

CrossFit is the MOST practical and all inclusive programming out there. It is "constantly varied, high-intensity, functional movements." From slow heavy lifting to fast explosive workouts, everything maintains full rang of motion (ROM) because it is the safest and most functional way the human body can move.