to be honest, im not that fixated on superficial muscle gain. i dont care if i have a six pack or well defined shoulders, i just want to be able to fight well. dont get me wrong, im not a thug- this is for organized sports, wrestling, boxing, judo, etcetera. Agility is also obviously beneficial in these areas, so how do i up my strength/agility in the most efficient way possible? i have decent arms for a guy my age, currently i do a daily workout of one set of dumb bell curls, one set of tricep exercises and one set of shoulder exercises, i also occasionally do pushups and lunges when i feel like it. i dont keep to this routine as well as id like, and im wondering what the best way to get stronger quickest is, with a routine i can stick to. any advice would rock. thanks.-ak
Check here Also I believe to gain muscle and not so much bulk is high rep - low weight. For example: 20 reps of 15lbs would be better than 10 reps of 20lbs. If that makes any sense.
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look into what bmoc said, but remember one other thing.You have to train those muscles with the same motion that you use for the sport your trying to compete in.If it was say arm wrestling, the benifit comes from a motion with the arm in the same way its used in a comp.If it was for say track adn field youd want to train with methods or specific exercises that work the needed muscles in teh same or very ismilar motion that they are used in yuor chosen sports.some exercises are better suited for other sports than they are for yours.if your not heavy into the sports and wanting to become better stronger faster at jsut one thing, I then think its better to train the whole body for strenth and endurance and it gives a nicer rounded image then goal specific training.
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seriously buddy, as simple as it sounds, if you want strength for wrestling/bjj etc, JUST ROLL MORE.As far as i'm concerned, in wrestling and BJJ technique >>> strength anyways, and the opportunity cost of doing pure strength training over rolling (which will undoubtedly build muscle) is far too high.i'm not the strongest guy at my bjj club or the most skilled, but i can safely say that every time i lose, it's because i lose on technique.