In my MMA Supplements article I talked about how I trained for Mass. In about 9 months i was able to put on at least 15-20 pounds of muscle mass with the right supplements and the right workout. High weight, low rep was the name of the game. It’s been a few years since my more bulky days because of a two things.
- I do a lot of cardio.
- My workout is totally different
The advantage of having more muscle mass is you’re stronger but that doesn’t help you in a fight. Having more muscles requires more oxygen which will get you tired quick. So you have to train to last all the rounds. Disadvantage for every advantage gained ‘ey? That’s just how tough the sport is and that’s why it’s called mixed martial arts and not free poker.
My Boxing Workout
My boxing coach showed me a very interesting workout which involved dumbbells. I would basically do a full body workout, low weight and 30 reps. Though it may seem easy for the first say 20 reps, the last 10 are extremely tough. For the best results, you would have to do 30 straight reps, no rest. The workout involved a lot of standard exercises, such as flat bench, decline bench, flies, squats, deadlifts, bicep curls, military presses, and a lot more.
Currently I’m still trying to develop my own workout routine, making tweaks and perfecting it. The thing is, workouts will be unique for everyone, so don’t go on forums asking for people to make a workout routine for you. What works for you may not work for everyone else, keep that in mind.
Low weight, high rep! Low weight, high rep! Low weight, high rep!
May 30th, 2008 at 4:40 am
The only time I know I’ve been at around 6-7% body fat was when I was doing BJJ and Judo, three days for each a week, one day rest. Both were very different workouts.
Days I couldn’t make class I’d use resistance bands vs. weights (less storage required). Paying for two dojos is expensive enough. I generally try different workouts for strength training. I use anything from the Men’s Health website, Bas Rutten’s workout(s), books, magazines, etc. to keep it different all the time. Working out has never been so fun.
July 21st, 2008 at 3:20 am
Ben,
Resistance bands sounds like something I’m going to invest in. Thanks for the tips!
October 7th, 2008 at 9:01 pm
I was going to say, 9 months to put on 15lbs is kind of a long time. But like you said, you do a lot of cardio. I myself am a “hardgainer.” Stopped working out for awhile, but back when I was, I gained 15lbs of muscle in 6 months. Starting back up again. Hope to see good results. Just have to eat a lot of food.
October 7th, 2008 at 10:07 pm
It was difficult to gain weight because of my metabolism, it’s way too fast. Checked out your blog, great site! Thanks for stopping by.
October 11th, 2008 at 3:01 am
I couldn’t agree with you more about muscles needing more oxygen and one getting tired quicker as a result… I found out that lesson the hard way.
The workout you posted here is very intersting and I’m looking forward to giving it a go… was getting tired of the same ‘ol 8-12 reps per exercise.
October 20th, 2008 at 2:44 pm
Damn thirty reps that sounds insane but I can imagine how detailed it would leave your muscles and how it would increase your muscles endurance.
As far as workout routines go, I think it’s important to try a little bit of everything and see what works best for you.
October 22nd, 2008 at 5:45 pm
@Workout Routines
It will leave you nice and sore. I totally agree, it’s totally important to try several routines and see what works the best for you.
November 12th, 2008 at 3:44 pm
What people dont understand is that 15-20 pounds of MUSCLE in 9 months is actually very good. Just because you work out and gain 15 pounds and u look more muscular does not mean you have gained 15 pounds of muscle.
January 8th, 2009 at 8:24 pm
15 lbs isn’t bad at all! I’m looking to gain some muscle as well and have created a pretty rigorous routine. I only hope to gain 15 lbs of solid muscle by July!
January 8th, 2009 at 9:37 pm
Frank,
Please do share your routine with us! Best of luck to you.
February 6th, 2009 at 12:59 am
that’s very interesting, it does require more oxygen, but it would really depend on your weight class as well.
If you’re a heavyweight, having bulk is extremely advantageous against big guys, and heavyweight fights tend to end quickly (see fedor).
On the other hand, I’d prefer being ripped/cut in order to last longer rounds and still keep my explosiveness (GSP).
February 6th, 2009 at 10:19 pm
MMA News,
Very valid point. I’m in a lighter weight class so endurance is everything, to me.
February 7th, 2009 at 1:24 am
Well said–what works for one person may not work for another.
February 11th, 2009 at 4:01 pm
Hi,
you are extremely right, everyone needs a special workout plan cause every body is different. But the best workout plan doesn´t work good for ever, cause the body will adapt to the training if you do it over a long period.
So its recommended to change the workout plan every 6-8 weeks if you want to have progress in musclebuilding or muscleendurance.
Soory for my english, my normal language is german.
February 11th, 2009 at 8:27 pm
Muskelaufbau,
You are absolutely right. Your workout routine shouldn’t be routine. I forget who told me but your best bet is, to “keep your muscles guessing.” Don’t let them adapt to your workout.
Today I actually changed up my workout routine. From a 3 sets of 6 reps to 10-8-6-4 with some supersets.
By the way your english is very good. Thanks for checking us out.
March 3rd, 2009 at 2:20 pm
I agree that everyone needs a special workout routine. Every person is different and when you do a to heavy workout you can have an injury.
May 13th, 2009 at 9:21 pm
Hey I believe there needs to be a large balance between low weight and high reps and low reps ad high weight to create the best results. Hands down, there is nothing better than high reps, just make sure you don’t cheat yourself on the results, make sure you do some with a ton of weight for beefy results!