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Train for functional strength and combative prowess, not like a poster boy!
I see too many guys at the gym trying to simply pack on muscle and look pretty for the mirror or for women. However the world is changing. Trying to only Look pretty is pretty LAME, if you can't fight, lack functional strength, don't have a strong cardio-pulmonary system and don't have any or minimal combative prowess. Hey you never know when you might have to protect your honour, your life or the life of a loved one! I used to train to look pretty and I was. However, I severely lacked in functional strength and also in major definition to my body, especially my core.
I have since 9 months changed things up a few notches and am training like a UFC fighter Meaning plyometrics, compound muscle movements rather than simple, focusing more on large muscle groups(legs, back, chest) which work the smaller ones by default(triceps, shoulders, biceps), doing insane balance/core strength training, circuits with explosive movements, no rest periods or min rest. I Start each session with 20 minutes of weaving, bobbing, head movements(These are boxing training exercises specifically), punch and kick combos in front of the mirror or on the heavy bag. This is followed by 15-20 minutes of (HIIT) High Intensity Interval Cardio on the treadmill and jumping rope for 10 minutes as 2 (5 min) parts. I also practice my weighted Nunchuks which work my entire upper body. I have supplemented this with a diet that is.... lacking in : salt, sugar, dairy, processed sugars or fast digesting sugars and bad fats Rather, I am eating a diet consisting of nuts, slow digesting carbs, proteins, good fats, gave up alcohol and that is resulting in my "fat stores" being burned away like crazy. I am seeing stomach muscles and much more definition overall on myself when I gaze into the mirror. I am looking, increasingly and quicker than before like a lean, mean fighting machine , week after week. I started at 230 LBS. Am now down to 191 lbs and my goal is a welterweight UFC champion weight of 170 or maybe even a middleweight like 180 lbs. Will arrive in 3 months. Lastly, I am feeling "functionally" strong, agile, flexible, my cardio is through the roof and I don't gas out or burn out. My fighting skills are through the roof(For now on my feet as in kicks/punches-which are getting lightening like fast and with growing force/power). I am not only looking PRETTY as the women who go to my gym make me feel with their "flirty stares" but I am PRETTY STRONG and COMBATIVELY READY, if and when duty calls. My recommendation once again and something that even Joe Rogan says is put down the simple muscle exercises and start doing kettle bells, plyometrics, compound muscle training, circuits, MMA/UFC style training and you will accomplish a lot more physically, mentally and spiritually on top of aesthetically. Omar |
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I know a few guys on here do MMA so would probably be interested in your training plan. |
Yeah sure, Phil. I will add that later today.
I will give an actual detailed workout or training plan and a diet plan. Thanks for that suggestion Omar |
Ill give it a go defo. Im going to ibiza soon so im trying anything. im on the juice at the mo so make it a good one with weights.
BTW max....If it says somethin like Warm up with 1 million pressups 1 million squats half a million pull-ups Then a 100 mile run in under 6 mins. Then fight 8 lions a bear and a shark underwater. Then bicep curl with a car... you can probably understand im gonna be suspicious.... |
So here is my training schedule and dietary regimen.
Training. I train 5 days/week and rest 2 days. Training starts on Wed until Sun I rest Mon and Tues, however on all days I am eating clean to be lean and going for long distance walks in the evening, just to keep my metabolism high. Training Day 1 20 minutes of shadow boxing, with explosive footwork, head movements, punching practice. 10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks I follow this with 15 min of High Intensity Interval Running on the treadmill Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods 10 reps or to exhaustion of Squats 10-12 reps -chin ups 10-12 reps-burpies with weights(30 lbs+) 10-12 of incline bench press 10-12 reps of planks to workout core Once you finish one cycle, rest for 1 min and then repeat. You are then done. Day 2 20 minutes of shadow boxing, with explosive footwork, head movements, punching practice. 10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks I follow this with 15 min of High Intensity Interval Running on the treadmill Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods 10-12 reps of clean press 10-12 reps -dips to work lower chest muscles 10-12 reps-seated horizonal leg extensions(200 lbs+) 10-12 of barbell or dumbell shrugs to work the traps 10-12 reps of push ups with my feet resting on a wobbly medicine ball as that works out your core like crazy. Once you finish one cycle, rest for 1 min and then repeat. You are then done. Day 3 20 minutes of shadow boxing, with explosive footwork, head movements, punching practice. 10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks I follow this with 15 min of High Intensity Interval Running on the treadmill Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods 10-12 reps -lunges 10-12 reps -tricep pulldowns but standing on one leg. This balancing act really stresses your core muscles and works them good. 10-12 reps-Squats 10-12 of barbell bench press 10-12 reps of bent over barbell row Once you finish one cycle, rest for 1 min and then repeat. You are then done. Day 4 20 minutes of shadow boxing, with explosive footwork, head movements, punching practice. 10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks I follow this with 15 min of High Intensity Interval Running on the treadmill Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods 10 reps of incline bench rows 10-12 reps -Kettle bell arm raises 10-12 reps-Alternate hand, weight transfer(Use a 45lbs weight) while performing lunges 10-12 of cable chest presses 10-12 reps of seated dumbell hand transfer to work the obliques. Once you finish one cycle, rest for 1 min and then repeat. You are then done. Day 5 20 minutes of shadow boxing, with explosive footwork, head movements, punching practice. 10 min of heavy bag work. This includes a fast and powerful bout of punch combos and kicks I follow this with 15 min of High Intensity Interval Running on the treadmill Once this is done, I do a 3 set circuit which includes the following exercises with no or minimal rest periods 10 reps of burpess to a pull up combo. 10-12 reps -standing on one leg on top of a half moon type of platform and passing a core ball around your body. This really works your entire core. 10-12 reps-Mimicking hitting a tire with a hammer with a heavy dumbell 10-12 Close grip push ups. This works your triceps. 10-12 reps of seated rows. Once you finish one cycle, rest for 1 min and then repeat. You are then done. I then rest on Mon and Tues. Each day/night I go for a 1-2 hour walk. I own my own business so I can be a bit flexible. You may want to plan this around your life, work, family, etc. DIET 6-7 meals a day Breakfast-4 Table spoons of Yogurt A handful of pumpkin seeds or almonds Oatmeal ! egg Mid Morning snack-Yogurt, a bit of Peanut butter infused in it along with some almonds Black coffee to give me a boost before training Go workout Chick/Quinoa/veggie stirfry using top of the line Olive Oil. Mid afternoon Snack Again 4 Table spoonfuls of Yogurt Try getting Oikos or Liberte Greek Yogurt as it has close to 18 grams of protein. Another Snack 2 hours later Yogurt and nuts and a fruit Dinner Chicken or Steak and Quinoa stirfry Post dinner snack a few hours after dinner Yogurt and nuts Also note, it says you can have a cheat day, but I don't agree. I only have 2 cheat meals and that too I cook them on my own. So I am not getting all of the preservatives and crap that comes with heavily processed food. My cheat meals are more organic in nature and have lower calories anyways. Hope this helps! Omar |
IF you are following that routine, i would suggest you remove the videos on youtube that make u look like the Undertakers fat little brother.
Im bulking at the min so that diet is no good for me. i did not know greek yogurt had that much protein in i shall check that out. |
Those videos are 6 years old. I look way more leaner and cut now. I am not going to hide my past. I am not ashamed of it as it is a part of what made me be who I am today. Most realize this, that know me Phil.
For bulking Avoid plyometrics or HIIT Do compound muscle movements and lift heavy Also, eat a lot of protein Google "The Rock's diet for Hercules" He has a screenshot of his diet for that, that enabled him to bulk up and make him massive for the role. |
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you probably need to address your advertising material. My bird watched that vid with me and said u creeped her out and looked a bit rapey (not in the good tattoo's type way) So if you no longer look like that, or act like that......do new videos. |
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Watch the video on the "Rock's diet for Hercules". Don't know if I mentioned that.
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Also see if you can Google "Gerard Butler's workout for 300", when he played Leonidis the Spartan Warrior
or your fellow Brit "Tom Hardy" who was in the movie Warrior. Omar |
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Soldier of Steel Episode 2- Warm Up - YouTube |
Phil if you're going to Ibiza surely you want to cut?
Always takes more weeks than you think! Cutting program is best to focus on abs and one muscle group, then maintaining and 'confusion training' the rest of your body. Best results! Get some Clenbutoral and ephedrine if you can, mix and match them. |
Out of curiosity has anybody found any real results to dietary / nutritional supplements? I'm not completely uneducated towards the matter, I'm just not sure I subscribe to the stigma that they would be any better then just exercising regularly and naturally and just eating a fresh healthy diet?
Not to sound like a tree hugging hippie here, I'm just wondering if there has been any genuine trials, ie performing the same or a similar (as to not get diminished returns) routine on and off supplements that haven't been sponsored by corporate conglomerates... |
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some work, some are crap. what can u do really. u cant just eat everythin in the shop |
If you use them to 'supplement' your diet they will work. If you use them to replace your diet, even minutely, they will not work.
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Yeah there's a massive market for it, but I can't help but think its just pretty much snake oil. I'm aware that some can have a beneficial effect if used correctly but is it really worth it? Are the benefits enough to try out all the shite first to find what works for you / your build.
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I only use creative monohydrate to give my phosphate or ATP production cycle some extra flow time. I use this so I can do more explosive sets before exhaustion. The problem is that it also causes water retention. IE Cell volume expansion. so It may lead to artificially looking musculature. Luckily that has not affected me.
The other one I take is a good Whey Protein, but I don't drink that as much as that is a buik gainer, so for you if you want to increase musculature and size Eat loads of Protein and carbs to give you energy(Slow digesting carbs) Do heavy weight lifting |
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What is that? You mean negative resistance?
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so some people lets say bench 100k they would get someone to lift 140k up, and they lower it slowly, then its lifted again, they lower it slowly. |
Yes of course. Negative resistance and proper form both up and down on a rep is critical. Absolutely!
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