If i work the main muscle groups...

[Lugosi]

I used to go to a gym but it all got expensive,so i just use weights at home.

If i work the seven main muscle groups in the right order (chest,shoulder,back,legs,bi,tri and abs i think),can i do any exercise as long as it hits that muscle. does that even make sense? i do MMA and MT but am pretty small so wanna bulk up a bit!

cheers and sorry for boring first post.

[KidKimura]

You wil find it pretty hard to bulk up without heavy weights mate. I stopped lifting weights and just did bodyweight stuff for the last year and a half, and I lost like 13kg! I'm now down to 62, so I've started going gym again cos I wanna bulk up a bit as I've just started MMA again (only did MT for the past couple of years).

If your just gonna be training at home I'd suggest investing in some decent weights.

[MikeyL]

First off alright mate welcome to the forum and all that jazz.

Are you wanting to do weights for mma or to look good? I ask because the plans for either can be very different. Do you want to train for size, endurance, strength? I realise you said that you wanted to bulk up but is that for size or strength (you can add some explosive strength with out gaining to much size)

Is weight going to be a factor? Do you compete at all? If so what is your current body fat percentage?

Try reading these to get you started (these are broad articles that cover some if not all the points mentioned above)

http://www.t-nation.com/...e.do?id=1764218

http://www.t-nation.com/...e.do?id=1765943

http://www.T-Nation.com/...e.do?id=1793585

http://www.T-Nation.com/...e.do?id=1795045

Good reads even for people been doing it a while

Cheers

[Lugosi]

cheers for the replies!!!

i got some weights for use at home.and a dumb bell book with stuff to do. i realise its not the perfect way but weddings and house moves and doing a few mma classes a week (and getting shouted at about it by the fiance) means the gym isnt an option.

im doing it to get strength mainly.looking a 'bit buff' would be nice but not really my goal. i dont compete and im not really sure i ever will but i still want to give myself the best chances to perform well at classes.Oh and weight is a big big problem. im 5'8" and weigh just over 10 stone.and ive put on two stones in this year.me and food aint pals.but ive started eating and using protein shakes.

im waffling now. THANKS FOR THE REPLIES AND LINKS.hugely appreciated!!

[MikeyL]

How many times will you be looking to weight train a week?

Oh and please eat something!!!! LOL

[DanCrase]

So....you used to be 5'8" and 8 stone?!

[Lugosi]

haha yup!! i laugh about it now but looking back its quite scary.i think i was actually 8st and 6lbs at my lowest so not quite as bad as 8st.

im 30 yrs old and until january this year my diet was a pizza every two days and some chocolate most days.and i was in a band that toured and was very active. i got told by a doctor that if i didnt change my ways i was gonna be in big trouble.and i also caught some UFC on bravo at the same time. so the two things made me change my life alot. i eat five meals a day and use protein shakes.but my meals aint that big because it doesnt take much to fill me up.but i manage a couple of chicken breasts each day with carbs.

oh and i train 3 times a week so i have been weight trainging 3 times a week also and having a day off.not sure if thats too much?

[MikeyL]

I think it depends on how you feel. If your constantly feeling run down and getting little colds and injuries you might want to dial it back a bit. I try to train 6 days a week and feel fine as long as i get 8 hours of sleep and eat right.

As for the weights I would recommend doing full body work outs to get you started rather than splits focusing on the majour compound moves (deadlift, squat, bench press, dips, pull ups, presses and rows) this can all be done with dunb bells if you dont have a barbell. Have a look at this http://www.t-nation.com/free_online_article/sports_body_training_performance/essential_waterbury_program_design&cr=

I would also take a good luck at your diet, you should be trying to eat as much as humanly possible lol (Stapes is probably a better man than me to talk about this)

I would also take a look at these

http://www.t-nation.com/free_online_article/sports_body_training_performance/a_better_body_without_weights&cr=

And possibly this

http://www.t-nation.com/free_online_article/sports_body_training_performance/7_steps_to_a_balanced_fighter&cr=

Cheers

[Lugosi]

awesome.ill take a look at the links when i get home!!

i do often have colds and feel real tired.i need to stop staying up till 2 watching american football i guess haha. i reckon i might try get a couple of rest days then.see if that helps.

once again.cheers for the help!

[MikeyL]

Sleep is probably THE most imporatnt part of recovery (and nutrtion).

GET 8 hours sleep

[Lugosi]

just got sky+ so that should help me not worrying about going to bed earlier!!

i do want to get serious about it so i will take this advice on board.ive never been a big sleeper but i just need to get into a routine.

well ive lurked this forum for ages but been to much of a wimp to actually join and post. my virgin posting has been made very pleasurable.cheers for that!!

[MikeyL]

Any time mate

[Jamie Taylor]

Mikey will you fuck off with all the t-nation links they're doing my fucking tits in, theres one on nearly every thread. If ya wanna bum them go post on their forums you big steroid head

:D

[MikeyL]

I do love my roids (you can tell that clearly by looking at me) lol

Sorry mate I just think they are good articles that give good advice. Will try and find another site to steal/bum...

[Grrrrr]

Steroids and milk lad!

[Seca Sec]

is "legs" a muscle group?

i'm sure theres at least 4 seperate groups in there.

[DanCrase]

Yeah, legs consist of Quads, Hams, Glutes and Calves....but you can work them all with Squats; the king of leg exercises

EDIT: Lunges are awesome too

[MikeyL]

Steroids and milk lad!


lol for the old skoolness

[Waterboy]

is "legs" a muscle group?

i'm sure theres at least 4 seperate groups in there.

Yeah, lol @ 'legs' being a single muscle group alongside 'biceps'.

The beach is THAT way.

[marko fu]

looooooooooooooooool

[Lugosi]

i think my point was that legs can be worked in one go because using weights at home you dont have contraptions to help so it seems you have no choice.but a good point fairly and well made so ill take my ball and go to the beach

[Waterboy]

i think my point was that legs can be worked in one go because using weights at home you dont have contraptions to help so it seems you have no choice.but a good point fairly and well made so ill take my ball and go to the beach

I was only messing mate, welcome to the forum.

Stick to compound movements and you won't go far wrong.

I posted my workout, which I do 2 or 3 times a week, here http://www.rosstraining.com/forum/viewtopic.php?t=28394&highlight=

and used that and the advice I got to get good strength and body composition gains. No extra overall weight, because I controlled my diet accordingly.

Hope that's of some help.

[Lugosi]

haha i assumed the wounded animal defensive position.im to weak willed for these forums!!

cheers for the link.ive never seen a work out like that.ill defo give it a go and see how i get on!!