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MMAHerb

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  • Birthday 08/09/1970

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  1. Sawyer, I would like to comfirm what Stcalico said about starting out doing isolation movements. Stick with whole body exercises, Push up, pull ups, lunges, Cardio exercises, etc. Then after some time when you have some improvment then you can add in isolation exercises. I work out 6 day a week and this fits for me but when just starting out don't try to do so much that you will fail, be uncomtorable,or get yourself discouraged. If you want results than the one thing you will need to do is set a work out plan and be consitant, and with the right diet you will prevail! I promise you that. You can do It, I know you want to that's why your here. If you ever need any help with anything let me know. I am going to post my work out routine but remember I am an athlete and you can reach your goal, but this is what I am doing right now. There are a lot of different training regimens out there. There are three components that I found to be a successful, #1 being consistent, #2 having the right diet, #3 proper rest (8 hours). Take out one of those three components and your goals will fall short. So I would tell you about my training schedule, maybe it could help someone: •Monday Back and Biceps Low pull rows 3 sets 10+ Reps Cable pull downs 3 sets 10+ Reps T-Bar Rows 3 Sets 10+ Reps Dead lifts 3 sets 10+ Reps Straight bar preacher curl 3 sets 10+ Reps Incline dumbbell curl 3 sets 10 + Reps Reverse curl 3 sets 10+ reps Isolation dumbbell curl 3 sets 10 Reps Dumbbell hammer curls 3 sets 10 Reps Finish hit high reps cable curls- as many as possible 3 sets •Tuesday MMA Training Punching/kicking combinations (Various) Clinch work Takedowns, Sweeps and Throws Body control (working against the cage/wall) Grappling and ground and pound (offensive and defensive techniques) Sparring/grappling; every session has to end with some sort of fighting! •Wednesday Legs and Abs Squats 3 sets 10 Reps Leg extensions (curl) 3 sets 10 Reps Hack Squat machine 3 sets 10 Reps Reverse Leg Curl 3 sets 10 Reps Calf Raises 3 sets 10 Reps Walking Lunges or Step ups to bench 3 sets to failure Crunch machine 3 sets 20 Reps Heavy Hanging leg raises 3 sets of 10 Incline trunk twist (medicine ball) 3 sets 20 Reps Wheel roller 3 sets of 10 supper set with core planks •Thursday MMA Training Punching/kicking combinations (Various) Clinch work Takedowns, Sweeps and Throws Body control (working against the cage/wall) Grappling and ground and pound (offensive and defensive techniques) Sparring/grappling; every session has to end with some sort of fighting! •Friday Chest, Shoulders and Triceps (Hard Day) Super set Incline dumbbell press with shoulder dumbbell press 3 sets of 8-10 Reps Super set dumbbell chest flies with dumbbell laterals 3 sets of 10 Tri set Hammer Strength Shoulder press machine with Hammer Strength Chest Press & barbell up right rows Barbell shrugs 3 sets 10-15 Reps Weighted Dips 3 sets 10+ Reps Overhead Tricep extension 3 sets 10 Reps Cable push down 3 set 10 reps Triceps kick back or Skull crushers 3 sets 10 Reps Triceps machine 3 sets to failure (Burnout set) •Saturday MMA and Jui Jitsu Training Heavy bag work (Form technique and cardio) 45 min Advanced techniques 45 min Jui Jitsu- Techniques Jui jitsu- Randori (Fighting) Sunday is a rest day. I wish I had one more but there is no time. I have been changing my workouts over the past few years and with super setting my weight training I have found I can still lift heavy and get my work outs done quicker too. I also switch up different exercises in my routine trying to shock my body, this is good for muscle confusion and will help keep your workouts fun too. I have also been fortunate enough to have a work out partner with the same drive I have. The biggest thing to any program is being consistent. In the gym, I always get asked what do you eat? What do you do to keep your self the way you do? People always say "I train but I can’t get muscles like that". I don’t have the heart to tell them you need to be consistent! People want to look the part and by hitting the gym once or twice a week and that is not enough. I hope this will help someone out there, thanks for reading!
  2. Sorry the link did not work. But here is the verbage from WWW.PEAKTESTOSTERONE.COM: Testosterone = Meat The corollary to this formula is that vegetarians (and vegans especially) must have lower testosterone levels than their carnivore counterparts. This kind of thinking permeates most popular health blogs and forums out there, especially on Paleo Diet and bodybuilding sites. In addition, almost every major men's health magazine, at least here in the U.S., have recipes and recommendations with meat front and center stage. The message that guys get is clear: if you want to be healthy and hormonal - you must eat meat. The reasoning behind such thinking is fairly straightforward and goes something like this: 1. Meat is full of saturated fat and the research shows that saturated fat is pro-testosterone. 2. Vegetarian and vegan diets are higher fiber which also has been linked to low testosterone. 3. Bodybuilding, a sport obviously highly dependent on testosterone, is completely dominated by carnivores. I myself have discussed some these issues at length in my links on The Two F's: Fat and Fiber and Testosterone and Diet. So what do the studies show? Well, first of all, saturated fat is definitely pro-testosterone and it is true that higher fiber diets have some linkage to lower testosterone. I myself have discussed some these issues at length in my links on The Two F's: Fat and Fiber and Testosterone and Diet. CAUTION: Saturated fat slows down blood flow, something always less than desireable for sexually active males, and can destroys arterial health under most circumstances: read my link on The Dangers of Saturated Fat for more details. However, what I also bring up, and this is generally ignored by the bodybuilding and Paleo communities, is that vegetarian diets tend to have ample pro-testosterone monounsaturated fats. Even more importantly, vegetarian (and vegan) diets are also high in certain phytochemicals, which have some evidence for increasing testosterone, as I document in my link on Antioxidants and Testosterone. Whole grains, fruits, vegetables, beans, legumes, nuts, seeds are the bulk of what most vegetarians eat and they are all packed with antioxidants, anti-inflammatories and other constituents that will protect and in some cases even stimulate those all-important Leydig cells. So who is the winner? Well, to date there has only been one study that directly examined this question. The researchers were primarily interested in comparing IGF-1 levels in vegans, vegetarians and meat-eaters, but also monitored a variety of other androgen-related hormones, including testosterone, as well. What they found was that vegetarians and vegans had average testosterone 6% and 16% higher than the carnivores, respectively. This, by the way, was after adjusting for important variables such as age and smoking status.[1] The one variable that the researchers did not adjust for was BMI (body mass index) and when they did that, the vegetarians and meat-eaters had virtually equal testosterone and vegans were higher than everyone by about 6%. Again, this flies in the face of almost everything you read on the web: supposedly vegans and vegetarians do everything backwards and are loading up on toxic grains, fiber and all the things that will their slam manliness. In fact, though, the truth is that their testosterone levels are perfectly health and may even be higher on average than carnivores. Either way, there is no evidence that vegetarians are suffering from a lack of androgens. And this really is common sense. Vegetarian diets have been studies extensively and there have been no signs that vegetarians have low testosterone whatsoever. Furthermore, vegetarian (or very close) diets have been adopted by hundreds of millions of people around the globe and there are simply no signs of mass symptoms of low testosterone in these populations. In fact, one could actually argue quite the opposite: cultures and societies that eat low quanitites of meat are known for their active sex lives later in life. (See my book, the Peak Erectile Strength Diet, for other reasons that many plant foods boost erectile strength.) It should also be noted that those in the study were in early middle age, which means that had lived long enough to accumulate damage to the Leydig cells, the hypothalamus and other key tissues that control and govern testosterone. Therefore, it is possible that younger meat-eating males may have slightly higher testosterone but build up damage from some of the pro-inflammatory or other aspects of a meat-based diet. We just don't know the answer to those kind of questions yet. One very revealing aspect of the above study was that vegetarians and vegans both had very robust levels of SHBG, again significantly higher than the meat-eaters. SHBG, Sex Hormone-Binding Globulin, is the protein tthat does just what its name implies: it chemically bonds to most of the testosterone in your body. Now that sounds bad, but researchers have noted that generally as SHBG increases so does total testosterone. The Okinawans are another example that plant-based diets outperform meat-based diets in the long run. The traditional Okinawans were actually not strict vegetarians, as they did eat some pork and fish. However, the great bulk of their diet was always vegetarian and they ate relatively little fat, including saturated fat. Interestingly enough, they also consumed significant soy, which has fairly high levels of various phytoestrogens. Yet, as I document in my link on How to Avoid Andropause, the average 70-year-old Okinawan has testosterone of 439 ng/dl, a very respectable number, and a direct contrast to the 346 ng/dl average level of the typical 70-year old American. [62] Just as remarkable is the fact that the typical Okinawan 100-year old has testosterone of 298, which is above the level considered hypogonadal. By any standards, Okinawans have delayed andropause by a couple of decades and are a further sign that the carnivore lifestyle is anything but superior when it comes to preserving and protecting one's testosterone levels.. What about the fact that bodybuilding is dominated by the carnivore lifestyle? Bill Pearl says that after going vegetarian, he had the same amount of muscle that he did when he won his Mr. Universe titles. Kenneth Williams, a vegan bodybuilder, placed third in the 2004 Natural Olympia bodybuilding competition. And, of course, Mike Mahler is long time vegetarian and strength coach extraordinaire. The fact is that, if you desire, one can easily build a massive physique while on a vegetarian or vegan diet.
  3. I was curious about the myth with the correlation between a plant based diet and low testosterone. So I started to look around and to my amazement I found that only one study has been preformed between meat eaters and vegans. This is was I found, please anyone give me any information you have on this topic. //www.peaktestosterone.com/Testosterone_Vegetarian.aspx
  4. There are a lot of different training regimens out there. There are three components that I found to be a successful, #1 being consistent, #2 having the right diet, #3 proper rest (8 hours). Take out one of those three components and your goals will fall short. So I would tell you about my training schedule, maybe it could help someone: •Monday Back and Biceps Low pull rows 3 sets 10+ Reps Cable pull downs 3 sets 10+ Reps T-Bar Rows 3 Sets 10+ Reps Dead lifts 3 sets 10+ Reps Straight bar preacher curl 3 sets 10+ Reps Incline dumbbell curl 3 sets 10 + Reps Reverse curl 3 sets 10+ reps Isolation dumbbell curl 3 sets 10 Reps Dumbbell hammer curls 3 sets 10 Reps Finish hit high reps cable curls- as many as possible 3 sets •Tuesday MMA Training Punching/kicking combinations (Various) Clinch work Takedowns, Sweeps and Throws Body control (working against the cage/wall) Grappling and ground and pound (offensive and defensive techniques) Sparring/grappling; every session has to end with some sort of fighting! •Wednesday Legs and Abs Squats 3 sets 10 Reps Leg extensions (curl) 3 sets 10 Reps Hack Squat machine 3 sets 10 Reps Reverse Leg Curl 3 sets 10 Reps Calf Raises 3 sets 10 Reps Walking Lunges or Step ups to bench 3 sets to failure Crunch machine 3 sets 20 Reps Heavy Hanging leg raises 3 sets of 10 Incline trunk twist (medicine ball) 3 sets 20 Reps Wheel roller 3 sets of 10 supper set with core planks •Thursday MMA Training Punching/kicking combinations (Various) Clinch work Takedowns, Sweeps and Throws Body control (working against the cage/wall) Grappling and ground and pound (offensive and defensive techniques) Sparring/grappling; every session has to end with some sort of fighting! •Friday Chest, Shoulders and Triceps (Hard Day) Super set Incline dumbbell press with shoulder dumbbell press 3 sets of 8-10 Reps Super set dumbbell chest flies with dumbbell laterals 3 sets of 10 Tri set Hammer Strength Shoulder press machine with Hammer Strength Chest Press & barbell up right rows Barbell shrugs 3 sets 10-15 Reps Weighted Dips 3 sets 10+ Reps Overhead Tricep extension 3 sets 10 Reps Cable push down 3 set 10 reps Triceps kick back or Skull crushers 3 sets 10 Reps Triceps machine 3 sets to failure (Burnout set) •Saturday MMA and Jui Jitsu Training Heavy bag work (Form technique and cardio) 45 min Advanced techniques 45 min Jui Jitsu- Techniques Jui jitsu- Randori (Fighting) Sunday is a rest day. I wish I had one more but there is no time. I have been changing my workouts over the past few years and with super setting my weight training I have found I can still lift heavy and get my work outs done quicker too. I also switch up different exercises in my routine trying to shock my body, this is good for muscle confusion and will help keep your workouts fun too. I have also been fortunate enough to have a work out partner with the same drive I have. The biggest thing to any program is being consistent. In the gym, I always get asked what do you eat? What do you do to keep your self the way you do? People always say "I train but I can’t get muscles like that". I don’t have the heart to tell them you need to be consistent! People want to look the part and by hitting the gym once or twice a week and that is not enough. I hope this will help someone out there, thanks for reading!
  5. I have been weight training for 6 years now. With in the last two weeks I have changed my eating habits and went Vegan, and I love it. This site is amazing, I have found so much infomation here, it make me excited to continue my lifesyle. As I have been weight training for the last 6 years and have been in martial arts for 17 years, and I still teach MMA today I wanted to find a better way for the one thing I was lacking and that was my diet. Since being Vegan for the last two weeks I have found so many new and exciting foods, I never wanted to try before because I was caught up in the hype about protein, and other foods. Right now i'm 220lbs, 6'1" and musclular and I plan on keeping it. I am looking forward to my new great lifestyle and hope I can help anyone here do the same! Thank you for having such a great site. Look forward to be a part of all of this!
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