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S&C UnderGround >> Building muscle over building strength


5/23/12 4:19 PM
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Cheggers
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Vermonter/Leigh - Apologies for the thread Hijack. I would be massively grateful for your views on this one:

http://www.mixedmartialarts.com/mma.cfm?go=forum.posts&thread=2004488&forum=24&page=1&pc=2
5/23/12 8:03 PM
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HULC
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vermonter - It'll take you a few months to get to that point though, potentially, and enough time to figure out if buying your own dip belt is worth it to you. I just use chains with a clip to hold the weight on (much cheaper than a belt) but your gym may have a rule against it.


Judo belts are pretty cheap and hold a lot of weight. I've also used off cuts of rope and even electrical wire before without any problems. I've never thought a dipping belt was something worth shelling out for personally.
5/24/12 5:13 AM
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Leigh
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Cheggers, I'm on my phone so will have to look later

I use a judo belt for weighted chins. Works great Phone Post
5/25/12 9:16 AM
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vermonter
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Good ideas. I've seen a vid of you using a belt a long time ago Leigh..

I like the chain because it adds an extra 10lbs or so, and there's no knotting involved, just a simple clip. But for a gym environment, the belt might be the best option.
5/25/12 9:23 AM
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Leigh
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A chain is good too but judo belt is much lighter for portability. If you get a long one, you can tie loops in the ends, then just loop them over dumbells with no more tying.

Yes, I was doing weighted chins whilst also hanging on to a second judo belt cos that guy was spamming about his monster guy chinning with 60lbs Phone Post
5/25/12 11:10 AM
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LordSeano
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nice idea on the belt - i'll try that
5/25/12 11:13 AM
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vermonter
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Leigh - A chain is good too but judo belt is much lighter for portability. If you get a long one, you can tie loops in the ends, then just loop them over dumbells with no more tying.

Yes, I was doing weighted chins whilst also hanging on to a second judo belt cos that guy was spamming about his monster guy chinning with 60lbs Phone Post


Hahaha is that still online?

I don't think I'll ever use a belt though... sounds good for lower weights but with 100+ lbs it seems like a no go to me.
5/25/12 12:57 PM
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Leigh
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It should be on YouTube.

I've used it for 54kg before Phone Post
5/28/12 10:07 AM
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Leigh
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Second workout today and already had enough. Extra volume is a ball ache. I'm going back to my one rep per week work out Phone Post
5/28/12 8:17 PM
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Breeze05
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Leigh - Second workout today and already had enough. Extra volume is a ball ache. I'm going back to my one rep per week work out Phone Post
Leigh how does that work? Phone Post
5/28/12 9:04 PM
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HULC
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vermonter - 
Leigh - A chain is good too but judo belt is much lighter for portability. If you get a long one, you can tie loops in the ends, then just loop them over dumbells with no more tying.<br><br>Yes, I was doing weighted chins whilst also hanging on to a second judo belt cos that guy was spamming about his monster guy chinning with 60lbs <img src="/images/phone/droid.png" alt="Phone Post" border="0" style="vertical-align:middle;"/>


Hahaha is that still online?

I don't think I'll ever use a belt though... sounds good for lower weights but with 100+ lbs it seems like a no go to me.


Bare in mind that Judo belts are built to withstand heavyweight Judokas (250lbs +) picking each other up by them. You can loop them over bars and do chins off of them and they won't even stretch a bit.
5/29/12 2:05 AM
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Leigh
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Breeze05 -
Leigh - Second workout today and already had enough. Extra volume is a ball ache. I'm going back to my one rep per week work out Phone Post
Leigh how does that work? Phone Post
one heavy clean and press/jerk Phone Post
5/29/12 4:33 AM
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idsmashit
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My pal has got some packs or testosterone its from Egypt and he is wanting me to go on it with him both our 1st time. when i get the full name today i'll ask on here as i want to know if it will make you strong or ill etc. he thinks its testostarone but not sure he gets it today. should i stay clear of this Leigh. i'll post later with the name on this forum as i would rather get peoples advice on here.
5/29/12 4:54 AM
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Leigh
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Steroids are a personal choice. If you want to, yes. If you don't, don't Phone Post
5/29/12 7:48 AM
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Breeze05
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vermonter -
Leigh - 1 heavy rep. I was maintaining my strength on my lifts with a single max of C&J once per week

Your method seems difficult to me. If I'm doing 5 reps and not to failure, I could do a 6th rep at any time - how do I know when I should do that 6th rep or not?


Maybe I'm just explaining it poorly. It's pretty much the simplest method possible, so if it sounds complex, then it's just the way I'm wording it.

To answer your question: every single time you go in to do a lift, you will be doing only one given number of reps per set. The only variable in a given workout is the number of sets you do.

E.G. if I chose benching as one of the lifts, and last time i benched I did 5 sets of 3 reps, then today I'm going to do 4 reps per set. The only thing I don't know getting under the bar is the number of sets i'm going to do, but I'm going to try for 5. Lets say I make it through 3 sets of 4 reps and I don't think I can do a fourth set without missing a rep. Workout over. I go home. Next time I come in, I'm still benching with 4 reps. This time i do my 5 sets. I've achieved my goal so next time I will be doing sets of 5.

Hopefully it makes sense. I came up with the workout on the spot, but I can make it even simpler if you'd like.
Ver,
This type of workout is nothing new. I do the same thing. It actually common sense. But I go to where I feel the struggle, knowing that I can't get another rep. Phone Post
5/29/12 9:28 AM
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vermonter
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Breeze05 - 
vermonter -
Leigh - 1 heavy rep. I was maintaining my strength on my lifts with a single max of C&J once per week

Your method seems difficult to me. If I'm doing 5 reps and not to failure, I could do a 6th rep at any time - how do I know when I should do that 6th rep or not?


Maybe I'm just explaining it poorly. It's pretty much the simplest method possible, so if it sounds complex, then it's just the way I'm wording it.

To answer your question: every single time you go in to do a lift, you will be doing only one given number of reps per set. The only variable in a given workout is the number of sets you do.

E.G. if I chose benching as one of the lifts, and last time i benched I did 5 sets of 3 reps, then today I'm going to do 4 reps per set. The only thing I don't know getting under the bar is the number of sets i'm going to do, but I'm going to try for 5. Lets say I make it through 3 sets of 4 reps and I don't think I can do a fourth set without missing a rep. Workout over. I go home. Next time I come in, I'm still benching with 4 reps. This time i do my 5 sets. I've achieved my goal so next time I will be doing sets of 5.

Hopefully it makes sense. I came up with the workout on the spot, but I can make it even simpler if you'd like.
Ver,
This type of workout is nothing new. I do the same thing. It actually common sense. But I go to where I feel the struggle, knowing that I can't get another rep. Phone Post


Who said it was new? I said eastern european o-lifters have been training this way back on page two. Lots of sources for low rep, high frequency, high weight work outs.
5/29/12 9:29 AM
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vermonter
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Leigh - Second workout today and already had enough. Extra volume is a ball ache. I'm going back to my one rep per week work out Phone Post


Well one rep a week is certainly simpler. Good luck with your mass building.
5/29/12 11:30 AM
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Leigh
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LOL, I'm not too fussed with mass building or I would do what you suggested. I've weighed up the pros and cons and I've chosen to stick with my maintenance workout.

Maybe it was just a rough day - I hadn't eaten and I just couldn't be bothered to keep sticking different weights on the bar and move around the gym etc. I'll see how I feel next Monday when its workout day again
5/29/12 1:26 PM
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vermonter
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Why use different weights?

I don't care if you do just one lift at one weight. It's the protocol that matters. Besides, you're supposed to stick to one weight anyway.
5/29/12 2:24 PM
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Leigh
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Um wut? I have to load a bar for c&p, then add weight for dead lifts. Then load the bar on the bench. Then load the bar in the squat rack

Or are you suggesting something else? Phone Post
5/29/12 4:35 PM
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benji_man
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Sub Phone Post
5/29/12 8:10 PM
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vermonter
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Leigh - Um wut? I have to load a bar for c&p, then add weight for dead lifts. Then load the bar on the bench. Then load the bar in the squat rack

Or are you suggesting something else? Phone Post


No. In assuming you meant changing the weight for each given exercise, i believe I have underestimated your laziness.

You win this round, sir.
5/30/12 2:02 AM
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Leigh
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LOL Phone Post
5/30/12 5:19 PM
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valetudosuperfight
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Given that you are an athlete in a sport that requires dynamic movement and rapid force production... I would advise against allowing the slow lifts to be more than 20% of your lifting work. I am no expert though I have competed in powerlifting, but YOU WILL slow down if you go with slow lifts and low rep ranges. You learn something slow, you do it slow that simple.

I saw you mention the olympic lifts and those are the ones I would start with. The amount of force you produce in the snatch, for instance, is MAGNITUDES higher than the force you produce with a max effort deadlift. Explosive strength is also a lot more important in MMA than having a big deadlift. If you go with the slow lifts too much, sure you will build muscle, but you will also be like Mark Kerr and gas in the second.
5/30/12 6:11 PM
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vermonter
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I'm pretty sure Leigh is going to learn tons of good information from that post man. Good work.

The amount of force you produce in the snatch, for instance, is MAGNITUDES higher than the force you produce with a max effort deadlift.


How many MAGNITUDES? Like 3? 10? Or like... 1000?

sure you will build muscle, but you will also be like Mark Kerr and gas in the second.


Wait, i thought slow lifts made you slow, but they make you gas too??

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