ATTN Strong people

[Jim_Williams]

Give me a routine/program to use at the gym.

Im 16, about 58ishkg and a noob at anything to do with moving weights about.

Im gonna go to the gym on Mondays, Tuesdays and Firidays.

[Wiegieboard]

Best advice I could give you is to join your local Olympic lifting or Powerlifting club.
If you want to get strong and explosive but haven't lifted weights before, you're gonna need a coach to avoid injury. You're talking a couple of quid a session usually.

[simonmobiledisco]

do not go on www.bodybuilding.com

Google

'starting strength'

'Ironaddicts SPBR'

'Madcow'

Wendler 5/3/1

Do not make changes, do not ask for more curls, be prepared to eat more food than you have ever eaten in your life. Concerntrate on make small incrimental increases. be patient. eat lots. keep a log, set goals, don't take any advice off anyone who isn't strong, ignore what your spotty mates say. eat lots and get plenty of rest. good luck

I'd agree, it's worth getting someone to show you how to bench, squat and dead lift properly.

I think powerlifting is far more important than olympic lifts, but Olly lifts are far better than a split routine.

[sjharvey]

Yeah i agree. See if you can find a coach who knows power lifting AND olympic lifting. That way he can help you construct a good routine for both of those types of training without them possibly interfering with each other.

[sjharvey]

And be patient. VERY patient.

[Rob T]

Simple advice...

Split your workouts over three days so you do push/pull/squat one per day. Should be pretty obvious but push = bench/overhead press etc, pull = deadlift, rows etc, squat = squats, lunges etc.

Start off with about 4 exercises per day and do 3x10 for each of them (with a weight you can do about 12 reps max). Once you're finding that easy and can start adding weight, look up powerlifting routines.

[briant_gumble]

From Fedor's wikipedia article;

His strength training consists of daily pull-ups, dips, and crunches

Dan gable I believe also had bodyweight exercises as the core of his resistance training.

Anderson silva seems to do a 2 hour weight workout 3 times a week which seems to resemble a bodybuilder more than anything.

It's not bodybuilding but it's not powerlifting either.

[Rob T]

He seems to be asking how to get strong though, not for an MMA weight program?

[BlueRabbit]

do not go on www.bodybuilding.com

Google

'starting strength'

'Ironaddicts SPBR'

'Madcow'

Wendler 5/3/1

Do not make changes, do not ask for more curls, be prepared to eat more food than you have ever eaten in your life. Concerntrate on make small incrimental increases. be patient. eat lots. keep a log, set goals, don't take any advice off anyone who isn't strong, ignore what your spotty mates say. eat lots and get plenty of rest. good luck

I'd agree, it's worth getting someone to show you how to bench, squat and dead lift properly.

I think powerlifting is far more important than olympic lifts, but Olly lifts are far better than a split routine.

YES! The starting strength program is an awesome workout routine. It helped me loads. Google 'Rippetoe workout' for details. It tells you everythingyou need to know; exactly what warm up (number of reps, weight), the number of work sets, etc. It's used by pro athletes and people who are lifting purely for strength purposes.

[briant_gumble]

Deciding on the best approach to resistance training gives me a headache but I can't see how anyone training for mma can ignore "grappler's strength" or some degree of endurance in their strength training (like the randy couture circuit lifting thing he does on youtube).

Also powerlifting is still a very specific sport that while may come close to approaching the best measure of "strength" (a better measure than bodybuiding say) is still too specific, for instance world strongest man competitors have different physical attributes.