LG John

I've always wondered how you should train to give yourself a big strength to weight ratio (like a rock climber). Given that I do martial arts I guess this would have to be one of my ultimate training goals: to be, light, fast and strong for my given weight.

I'd guess you'd want to bulk first with some bulk and strength training with a diet to match to get the muscle in the first place and then I'd guess you start to cut down the weight (fat) but keep a high protien diet and do lots of complex compound movements.

I welcome discussion from the usual crew...........you all know who you are

yoza

You know what I think.

But I got told off last time for mentioning it........

So Ill keep stum !

LG John

Does the first part of it go.............'hema'

yoza

The last part usually ends....... O N E ......

ChrisChennell

Hang on, im thinking.....................

ahh yes, go rock climbing!

ps. rock climbing is also a lot more about balance and control than strength.

SPLITTER

if u need defenition then sets of 12 plus
if u need bulk then sets of 3-5
or for strength sets of 5-12
good luck m8tee

LG John

But is it that pure kind of strength we are on about here. This sounds so me very much like building a big engine. Sure you have a lot of power but such an engine will be heavy harming the p/w/r. I'm thinking of a way of training to give you a westfield body with twin bike engines in it How do you do that?

Vette_76

http://www.dragondoor.com/pavel_routines.html

I find Pavel Tsatsoulines strength routines to work very well - his synaptic facilitation, or "grease the groove" method worked well for increasing the number of chin-ups I can do!!

CraigH

I thought the best way to get strength without bulk was moderate weight, 10-12 reps but done v v slowly.

As usual from me, this may be total boll0x of course

richieh

most powerlifters train for maximum strength min body mass
perhaps look in to a similar regime
richie

SiPie

Go mountain biking and w@nk alot ....

Well it worked for me

what would scooby do

Wouldn't you tend to fall off the bike a lot if you did that

LG John

Sipie, being 5 foot nothing helps

J4CKO

iTrader: (1)

SB, actually go to the gym and do a bit rather than talking about it !

rs125

hi there mate..

i to am into martial arts in a big way ( kickboxing ) - for strengh training when im in the gym i do at least 30 min cv followed by a good weights session doing 3 sets of 8 each time... problem is im also on protein shakes etc and can feel myself starting to bulk up which i don't want so im going to cut the shakes out for a while and move onto 3 sets of 15 for a few weeks as this should loose some muscle.. also make sure you do plenty of bag work as this is an brilliant way to build your strenght up without bulking and loosing you speed...

need anymore info just ask..


gavin....

super_si

What a aload of ****e man.
Tell you lot are training for strength

Define strength though? What do you want to do with it? Ie me and milo want to lift 100's pounds given his is strictly gym lifts. Mine needs to be heavy objects so aswell as strength you need grip but more importantly dynmamic strength over static. So re-phrase the question please

Si

LG John

Si its all about strength to weight ratio! In other words the sort of strength where you can do chin ups in your sleep with one hand, etc

super_si

Whys that strong? its endurance . Pub talk" i can do 600 pressups" wow! saying you can lift 600-700lbs is more impressive imho!

Strongs doing dips with x times body weight attached.

Si

oak

nice answer, not


saxo do you mean the strength to weight ratio that bruce lee had?

rs125

Why is it aload of ****e !!!!!

How can it be ****e when it works !!!!!!

For martial artrs you need power and endurance so lifting heavy weight all the time is pointless hence 3 by 8 sets !!!

LG John

Yes that is exactly what I'm on about. Very much like the strenght the free runners had on that BB1 programme last year. The strength and agility to move freely through many planes of motion

super_si

Quoting the man him self!

LG John

ha, ha, ha - you knew what I meant!

CraigH

To the average meathead maybe

Is like saying "I went to Power Engineering and got 400hp" compared with, "I went to Donington in my 200hp car, lasted 24hours and spanked all the 400hp cars cos they blew up"

The biggest difference to me, is that if you train for a good overall mix of strength/endurance it's sustainable throughout your life. When you train for max strangth it's only sustainable for a very short time (relatively), and instead of being a meathead capable of lifting 600-700lbs, you'll end up being a flabby meathead only capable of lifting burgers (which in hindsight isn't a bad thing anyway )

IMHO

LG John

If pure strength was a 500bhp Skyline then I want to know how best to train to be a 200bhp 600kg kit car

mo,s scoobymonster

hi guyys if he wanted strength and endurance training why not do 30 mins of cv and then do 3 sets of 10 reps followed straight away by drop sets to failure wouldnt this increase his endurance stamina and make him able to lift fairly heavyweights for much longer hence making him stronger and not bulking up too much.but you still need to diet properly an relatively equal mix of carbs and plenty of protein

rb5 286

iTrader: (2)

not read any of the replys above

when i was in training and wanted to:

build body mass I used very heavy weights, and did 2-3 sets of 3-5 reps on each exercise

for definition and muscle cut I used light weights with 6-8 sets and 25-30 reps on each exercise (this will also increase ur power and endurance.)

diet is very important, lots of carbs (stored energy) needed when u want to build muscle mass.
lots of protein for the definition.

i would suggest u do ur martial arts training wearing ankle and wrist weights

Steve Whitehorn

iTrader: (13)

Hi Saxo

I have a good power to weight ratio still at the age of 38. It has been a factor that has helped saved my life literally once or twice and has got me through various harsh selection processes as I work in Close Protection.

This is what has worked for me over the years.
A concentration on a good combination of areas.

1. flexibilty
2. Strength
3. Stamina
4. Balance

I suppose this is no supprise. As it is what a good martial artist should have.

I start with
1. A head to toe warm up/light stretch
2. A full stretching session
3. Circuts. I think this is the key. I do use weights but they are very secondary. Press ups. Narrow ones, wide ones, knuckle ones, Sets of 50, how Many can you do in a minute, etc etc as well sit ups, crunches. A good boxing type circut if you like that leaves you realy f*cked at the end of it.
4. Bag work. I personaly like a heavy bag but one that is on the lighter side as I ain't the biggest bloke you have ever seen. Try and do an hour or so again till you are really knackered
5. If I feel like it I might do some weights - THIS IS SECONDARY THE PRESS UP IS KING
6. Polish it off with a run say 2 miles. At the end work in 5 50 yard sprints
7. Swift warm down

Using your own body weight is the answer, Chin Ups, Press Ups etc build real strength. I really good thing is to time yourself don't count.

So say every day don't do 50 press ups. Do as many as you can in a minute
You have to keep going for that minute them imediately follow with two minutes sit ups. This is what we do if we get 5 minutes off on a job and it is the only exercise we get all day.

Hope this helps
Best wishes
Steve

TelBoy

Strength comes from lifting heavy. Period.

Strength to weight ratio means keeping a lid on calorie intake.

You'll never achieve your body's full strength potential this way, as you're effectively preventing it from building all the muscle that it otherwise would if fed as many calories as you were able, but it will get you as close to your aim as it's possible.

Concentrate on squats (yep, there they are again), benches, shoulder presses, chins, barbell curls and triceps extensions, low reps (4-6), three times a week.

Beyond that, it's a genetic thing. Some people thrive on that (ectomorphs especially), some people struggle. You'd have to give it several months before deciding whether it was working for you.

fatherpierre

True.

But the man wants strength to weight. To get really strong means bulk, means weight gain.

You've got to vary what you do for overall strength.

You can't beat good old, simple and free press-ups to build your upper body strength. Those and bench pressing will double your output in a month if you keep to a routine.