How to get the most strength with least mass.
Moderators: cassiegose, Boss Man
-
- STARTING OUT
- Posts: 2
- Joined: Thu Oct 27, 2016 4:18 am
How to get the most strength with least mass.
Hello everybody! I'm very interested in starting mixed martial arts but I'm relatively short at 5'6". Since I'm this short I want to build up as much strength with the least muscle mass possible. I'm pretty active, but I know nothing about training or exercising. Boxing, Muay Thai, and BJJ are main interests. Any help would be greatly appreciated.
Re: How to get the most strength with least mass.
Hi Xander, good to talk to you.
What sort of times do you eat at and what foods do you eat at those times?
Have you tried any exercise before and if so what was it and what would you be willing to do I:E: train in a gym, train at home with or without equipment etc.
What sort of times do you eat at and what foods do you eat at those times?
Have you tried any exercise before and if so what was it and what would you be willing to do I:E: train in a gym, train at home with or without equipment etc.
-
- STARTING OUT
- Posts: 2
- Joined: Thu Oct 27, 2016 4:18 am
Re: How to get the most strength with least mass.
For the past 3 months I've been eating a Ketosis diet and lost about 25 pounds. I don't really have a set time that I eat every day. I just try to eat something within an hour of waking up.
As for exercises, I know the basics like push-ups and crunches. I've never done any weight training or anything like that. I'd be willing to go to a gym, there's a few close to house. I just want some knowledge on fitness before I go and waste money and time by not knowing what to do.
As for exercises, I know the basics like push-ups and crunches. I've never done any weight training or anything like that. I'd be willing to go to a gym, there's a few close to house. I just want some knowledge on fitness before I go and waste money and time by not knowing what to do.
Re: How to get the most strength with least mass.
I've given this strategy to people before, so hopefully it should work for you.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
-
- STARTING OUT
- Posts: 1
- Joined: Fri Oct 28, 2016 6:00 pm
Re: How to get the most strength with least mass.
Hey,
I have been traning martial arts for over 21 years. Throughout training I have played many team sports that required heavy weight training and a lot of olympic lifts which are not the best for martial artist. After finishing collegate football and getting back into martial arts training full time I noticed how bad mobility had become. I stated to implement in a lot of mobility trainiing in the hips and shoulders along with adding circuit training in so that I would be burning major calories but maintaining mass. I now do limited heavy lifting during the week and more circuit training with the kettle bells, steel mace, steel clubs and battle ropes. A lot of fighters are switching to this style of training and I have personally benefited.
- Chad Cannon ( Karate and Taewkondo Black Belt/World Champion Martial Artist)
-Cheif Editor
www.martialathletes.com
I have been traning martial arts for over 21 years. Throughout training I have played many team sports that required heavy weight training and a lot of olympic lifts which are not the best for martial artist. After finishing collegate football and getting back into martial arts training full time I noticed how bad mobility had become. I stated to implement in a lot of mobility trainiing in the hips and shoulders along with adding circuit training in so that I would be burning major calories but maintaining mass. I now do limited heavy lifting during the week and more circuit training with the kettle bells, steel mace, steel clubs and battle ropes. A lot of fighters are switching to this style of training and I have personally benefited.
- Chad Cannon ( Karate and Taewkondo Black Belt/World Champion Martial Artist)
-Cheif Editor
www.martialathletes.com
-
- STARTING OUT
- Posts: 15
- Joined: Wed Nov 02, 2016 4:53 am
Re: How to get the most strength with least mass.
Well, the main components of strength are muscle hypertrophy, rate coding and technique.
Give this article a read: https://breakingmuscle.com/strength-con ... ing-bigger
If you want to develop as much strength (and speed strength) with as little muscle gain as possible, focus on:
1. Lifting heavy loads for low reps with low overall training volume
2. Lifting moderate loads explosively for low reps with low overall training volume
With regards to nutrition, eat at maintenance so that you don't gain weight.
Give this article a read: https://breakingmuscle.com/strength-con ... ing-bigger
If you want to develop as much strength (and speed strength) with as little muscle gain as possible, focus on:
1. Lifting heavy loads for low reps with low overall training volume
2. Lifting moderate loads explosively for low reps with low overall training volume
With regards to nutrition, eat at maintenance so that you don't gain weight.
-
- STARTING OUT
- Posts: 8
- Joined: Thu Jan 05, 2017 5:17 pm
Re: How to get the most strength with least mass.
You need to do strength training such as 5x5. I hear madcow 5x5 is pretty good.
Re: How to get the most strength with least mass.
I really want to say thanks to you for giving such nice plan. I am going with these routine and let's see the result in upcoming days.Boss Man wrote:I've given this strategy to people before, so hopefully it should work for you.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
-
- STARTING OUT
- Posts: 1
- Joined: Thu Jun 14, 2018 12:39 am
Re: How to get the most strength with least mass.
Yup low rep workouts with heavy weights will be best for maintaining your weight whilst increasing your strength, but it mostly comes down to diet .
-
- STARTING OUT
- Posts: 3
- Joined: Fri Jul 06, 2018 3:34 pm
Re: How to get the most strength with least mass.
DSarch,
definitely right about diet. The trick here is to have enough protein and calories to increase strength
but not consume to much as to enter caloric surplus. also want to avoid high volume lifting which will
induce hypertrophy and pack muscle mass, so go for lower reps but higher weight to keep strength high
definitely right about diet. The trick here is to have enough protein and calories to increase strength
but not consume to much as to enter caloric surplus. also want to avoid high volume lifting which will
induce hypertrophy and pack muscle mass, so go for lower reps but higher weight to keep strength high
Re: How to get the most strength with least mass.
Yeah there are many ways to get most strength specially when you join a boot camp or fitness club for maintaining your own. In this busy era everyone like shot things with maximum results as i also visit in tulsa last month for fitness inspirations of tulsa. I got the fitness club as a blessing for mine great coach and trainers that keely observe your workout and suggested a lot am really happy to become a member of them.
-
- STARTING OUT
- Posts: 17
- Joined: Fri Oct 02, 2020 11:51 pm
Re: How to get the most strength with least mass.
In order to keep the weight down drink lots of water. Many people have the standard of drinking a gallon of water a day. It has many benefits including filling you up with zero calories!