Rich67

Another misconception: although heavy weights and low reps can cerainly help bicep growth, so can high reps with light weights. That is, as long as you do other exercises which involve the biceps such as chinups, pullups, rows, and squats (yes, squats help build overall strength and muscle). In order to build your punching strength and speed, you need to do fast reps and lighter weights. Fast reps work the fast-twitch muscle fibers and will help your speed. Benching heavy and slow will increase overall power, but you may lose some speed if that's all you do. Buy a pair of 25 or 30 pound hex dumbbells at a sporting goods store (probably set you back like 25 bucks) and use those for bi work. Instead of doing regular standing or seated curls, add some stress by doing incline curls (sitting with the bench back at a 45 degree angle and curling from there) or by doing preacher curls. Trust me, you don't need to use 45 pounders to get nice biceps. There is also a bicep muscle UNDER the main bicep, and it's hard to hit that one with standard curls. You have to do palm down or hammer curls to hit that, and it will also increase bicep size. Just switch your arm workouts around and you'll build some mass.

I never had an issue with hyperextension of the knee during kicks. The only time I had a problem with this was getting kicked in the knee and blowing out my ACL. And I threw kicks all the time for 10 years. Elbows are more susceptible to hyperextension since there isn't too much muscular support. The quads and hams in the legs are much stronger, and generally they keep the knee in check and prevent hyperextension unless it is forced (your kick is stuffed, someone pushes on the knee while you're fully extended, etc). I probably wouldn't worry about hyperextending it just routinely kicking high, in practice, etc. Just watch your technique during weighted training. The advice of using weights while doing hook punches, uppercuts, etc. is probably a better idea. Straight power punches can be risky.

I've been in fights, and they never go as planned. ASSUMING a fight will go by a script is the worst thing you can do; cause when it deviates from that script it leaves you confused and unable to function. I trained and learned how to AVOID clinches and takedowns. As a result, I sparred with friends who were well trained in grappling, and they had a tough time taking me to the ground. That's where I was able to defeat them, by resorting to a good stand-up game. Granted, I see where you are going with this, and I have to say that it is good to learn grappling and wrestling also. But without a good stand-up game base, you are probably going to get roughed up pretty good in a real fight with a fighter who has multiple bar/street fights under his belt and doesn't have much formal M/A training. Some street fighters are damn tough; never underestimate anyone. And from what I've been in and seen, a lot of fights start with a sucker punch. And if it's a good sucker punch, that can pretty much determine the course of the fight. In my older and wiser ways, I can say this: The best way to win a fight is to avoid it altogether. Don't dance with another guy's gal, and if your gal is dancing with another guy, ditch the b****!

That's some good advice. Also remember this: The bicep is actually a pretty small muscle in your arm. The bulk of your arm (that which gives it size) is the triceps. Don't neglect those. I don't know what you're looking for though...I think you just want to have good looking arms and a rugged chest...to turn the ladies' heads? Nothing wrong with that, but make sure you balance yourself out and do the workouts like Wolverine posted. The common mistake many people do is "target" a specific area. They figure that they'll look good in a tight shirt just by doing curls and bench presses all day long. The fact of the matter is, they'll look ridiculously imbalanced (small triceps and still skinny arms when relaxed- and a flat back with large pecs..almost like a woman's fgure).When you work your chest, you also have to work the back to add thickness there. When you work the biceps, you also have to work the triceps. If you ignore the "opposing" muscles, you'll never reach your full potential, and the look you are going for may be a little strange.

I'd say rest, too. Personally, I think that the 6 days of training and 3 days of running may be stressing your ankles too much. Running really puts enormous stress on the ankles and knees, especially if you pronate or supinate excessively when you run. Let yourself heal. Take a week off of everything, rest, and then get back into it slowly. 6 days a week in the dojo is a lot, but that's good. I'd drop the running for a while and see how you're doing. There's really not much you can do for your ankle in the way of strengthening it. The only stuff down there is bones, tendons, and ligaments. Strengthen the soleus and gastroc (calf) muscles by doing calf raises. Stretch your achilles and calves real good before you hit the dojo. If the pain subsides and you're not running, that's the culprit. I have a feeling that is where the catalyst is.

Try this: Skip by alternating left and right feet. Almost like you are kicking your heels out. It's real hard to describe. Watch Rocky. LOL...that'll give you some ideas as far as footwork is concerned. Throw in doubles- one jump and pass the rope under you two times. Also throw in cross arm jumps. Again, real hard to describe... As far as overall workouts, the 3 minute jump and calisthenics mentioned above is great. Do that for a total of 20 minutes and you'll be toast.

It will help you a little. The only problem with weighing your hands, is you have to be careful about the execution of your punches. The added weight can put extra strain on the elbows and shoulders, and may cause you to hyperextend. If you use weights, go slower and use only 21/2 pound or 2 pound handheld dumbbells. Or get the velcro weight wraps and put them on your wrists. Just be careful and pull your punches earlier than normal.

That's awesome! Yeah, you can only go so far just doing body weight only exercises (pushups, chins, dips). You've set a good base for yourself to start heavy resistance training. The best thing for you to do now is go buy some dumbbells and some weights and start doing the exercises you do with added weight. For pushups, I have my kid sit on my back or you can put a 25 or 35 pound plate back there and pushup with it. For pullups you can lock the dumbbell in your feet and do them weighted, same for the dips. You don't really need to add weight to crunches; if you want a slim waist adding weight may not be a good thing to do; it may bulk up your torso too much and you'll look like a tree trunk (not that that's a bad thing! ). Just keep up the good work, and keep pushing yourself to new plateaus, and your body will keep improving. Good luck to you!

Thanks Wolverine!

Basically, I have studied TSD and San Soo. Although my overall experience with San Soo is limited, I got a pretty good feel for the philosophies involved in it. I never got into the "pressure point" DimMak, for example( I honestly have my doubts about it). My instructor taught us more the mental preparation for a fight and the attitude needed to win. We learned a lot about vital striking areas (Tsoi Ga) and what reactions occur when one is struck in these areas to help better guide the fight. We did light sparring and learned some joint manipulation (Li Ga) and throws. It's a very interesting style; I would have loved to spend more time on it. As far as practical applications, I only had one street fight while I was studying it. I think it helped me better mentally prepare for the fight, and gave me confidence in my aggression. This, in turn, ended the fight quick... the guy walked away. San Soo teaches you to be fast, on the offensive, and injure your opponent quickly. This thinking will throw many of your opponents off, and it certainly is street effective. But as with any art, it depends on how well you apply it.

The only ways you can tell if your workout is working is this: 1) You are consistently making progress. Whether that be adding more weight from week to week, doing more reps of a certain exercise, etc. You MUST keep a training log in order to gauge this. 2) You are feeling good and not overly fatigued or sick, and you are not dropping poundages on the wieghts or dropping reps. Everyone is different. If you are not lifting more each week (I usually up my poundages in 1/2 pound increments toward the end of my program and 1 pound in the beginning) or going up in reps each week (try to keep weight the same until you can do 12-15 reps in a given weight range), then change your plan and add more or work out less. See if that works, and stick with it if it does. My bench workout goes like this: I start off my cycle benching 185 (my body weight) for 10 reps for 3 sets. This is pretty easy until the last set. I then work to 3 sets of 12 reps. Once I hit that, I jump up to 3 sets of 8 reps at 205. I work the 205 until I can do 3 sets of 12. Then I go to 225 until I can pump out 3 sets of 12. By now, I am near the end of the cycle, so I go for single rep maxes for the last few weeks. I do singles (after warmups) at 245, 265 and 267 if I can manage. That way I know I am making progress. THEN, the next cycle I raise all those weights by 2 pounds.

anytime!

Just an update... I did some mat work again with him the other night. I used the closed and open guard and controlled his hips and controlled his arms pretty well. I even nailed him with my heels in the back a few times. He used a pair of boxing gloves and tried to score some hits. I got clocked a couple times, but I was able to defend pretty good. Eventually, I got him in close to where he couldn't hit me in the face any more. I just wasn't sure where to go from there. Eventually he passed the guard and made me tap. I guess I'll just have to keep learning techniques and I'll be able to go from there. I am really digging this grappling stuff; I think I can really get into it!

I used to be the same way. It's all about your age, bro. It'll change when you get older. You have already recognized this, so it'll make the transition easier. It never goes away entirely, you still do it when you get older (I find I still do it), but you can keep it in check better. I look at it this way: I have no problem with anyone unless they screw with me directly or my family (and a "hard look" isn't a reason to think someone is screwing with me). I never let my guard down, I am always alert... I just don't size people up in the sense of: "I can take that guy", or "he looks like a wuss" for no reason whatsoever. However, if it comes to personal/family attacks done by that person, I have the attitude "I WILL NOT lose to this guy". Regardless of how tough he may be. Bottom line is, you are still a minor, and getting into fights at 16 doesn't have the same repercussions as if you are over 18. Then the threat of jail time, a criminal record (although you can still get that as a minor) and fines puts a damper on your attitude. Spend a night in a county jail for battery and your attitude can change pretty quick. All this can be a positive, though... the UFC/K1/ Pride are always looking for guys who are not afraid to scrap. But there always has to be respect. That's where the martial arts can teach that finer point of fighting. You seem pretty articulate and intelligent. Use that to your advantage, and be humble yet deadly. You'll get more respect from your peers that way.

A push is an aggresive act toward you. Walking away is not a good idea. NEVER turn your back on a potential threat, since you will get coldcoked from behind or worse. Stand in a modified and relaxed fighting stance,and tell the guy to please not touch you again. Back away with the momentum of the initial push to gain some reaction distance. Don't wait for a second push. If they guy comes toward you again, strike him first. You can justify this as self defense because: 1) He has already commited a battery upon your person 2) You are in reasonable fear that his coming at you again, despite your request his touch in unwarranted, is an overtly aggresive act. By attacking first, you have put the element of surprise in your favor. Many pushers do the initial push and expect that they can egg you on and get another push in there and maybe another. You may surprise him and catch him off guard if you move in and attack first. Make sure you lay him out fast. He may have friends that may be inclined to help him if the fight goes on too long. By taking him out quickly, his friends may think twice before they jump into the affray.

For chest, you can bench (flat, incline and decline), do cable or dumbbell flyes, pushups, and dips. That may run you about a half an hour. I combine chest and the assiting muscles to the chest on those days. Such as, tricep presses, shoulder raises. The reason this is more productive, is this: When you work your chest, it involves pushing exercises primarily. Benching, for instance, also works the tris and delts (shoulder). If you bench heavy on Monday, then work out your shoulders on Tuesday, you're overkilling your shoulders and you can start overtraining. This is my schedule (assuming no dojo or mat work): Monday: Chest, shoulders, and triceps Tuesday: Cardio (either biking or running) and abs. Wednesday: Legs (I devote a whole day to them, since they are such a large muscle group) Thursday: Cardio (I use a aerobic DVD) and abs. Friday: REST Saturday: Back, biceps and abs Sunday: Depending on how sore I am or how good I feel, I'll do a light total body workout along with a brisk run. If I feel wiped out, I take another day off. Everyone is different. Try whay works for you. But like the others say, don't push too hard if you are stil sore from the previous workout. Even though you may be working legs, and your upper body is sore as heck, exercising in this state can be detrimental. SYSTEMIC fatigue is more of a danger for overtraining than localized muscular fatigue. If you exercise before your system recovers over a period of time, you will have difficulty sleeping, headaches, high blood pressure, and you'll get sick more often. This means you're overtraining.

The whiner. I had a fella that I would routinely be paired up with (luck of the draw?) who would constantly complain that I was hitting him too hard. "Dude, watch the ribs, dude...easy on the kicks man" you name it. I made it a habit to go full boar on him just to tick him off. Eventually he started asking for another partner, I guess he didn't want to bruise his precious skin.

Thanks guys, I'll give it a try. I got the mouthpiece, but no headgear. Some bag gloves, but that doesn't do much.

actually... I meant to say that when I TRY to pull him in, he grabs my arm... I never actually get him in close enough.. he locks my arm in then flings his legs around my neck and pulls my arm out of the socket from the side...??? It's hard to explain it; easier to show it, but...hope that clarified it.

Supplements have their place, but they are surrounded by a lot of hype, too. Your diet is exactly what I try for. The only supplement I found that helps me is creatine. I also take MetRX for protein supplementation. Creatine works; I benched my best while using it. It helps me recover quicker between workouts, and gives me more aerobic endurance. The only problem is I mix it with fruit juice, so I end up getting too many calories and carbs when I'm on it; hence, fat. It also makes me feel bloated. The best all-around-use-everyday supplement is whey protein. It's hard to get 1-2gms per body weight unless you eat a lot of eggs, tuna, and lean meats all day. I just mix a shake and drink it 2x a day and I've nailed about 100g right there.

If you train when you're sick, you can run your immune system down which will make your illness worse or prolong it. Your system needs rest during illness, otherwise it has no energy to fight the virus in your body. Take it easy for a while, drink lots of fluids, take NyQuil before bed, and you'll be rarin' to go in no time.

That's sweet. I have a long way to go... I just started working out with a buddy of mine. He trained at RCJ Machado in Van Nuys California. He's pretty good, but he isn't a real good instructor. He shows me some moves, but I have trouble applying them in a actual situation. I guess it's just repetition repetition repetition! I've learned an "upa" drill, how to pass the guard, and a kimura lock from the guard. It's fun, and I am still looking for a BJJ studio here in Tampa. Until I find one, I guess I'll just learn as much as I can from him.

I have been working out with a friend the past month who had taken BJJ and worked out with the Machados in Los Angeles. He's pretty good (I think) and has taught me a few moves. The only thing I was wondering is this: When in the guard position, what is the best defense when your opponent is actively punching you? We can't realistically practice this (I want to keep my teeth) and the defenses he has shown me I am wondering if they'd actually work in a real situation. He told me the best method is to grab at his wrists or biceps, control the arms, and try to apply a kimura or other lock. I always want to try to upa out from under him, and I feel that I'd get pummeled. I usually end up closing the guard and try to close the distance by pulling on him, but he always ends up arm barring me or worse. I'm new to all this; I just wanted some input so I can surprise the heck outta him the next time I hit the mat.

It all depends on what you mean by being a good fighter. A good fighter can be considered one that does nothing but tournament fights and sparring matches with rules/ regulations and points. They are outstanding competitors. But a good street fighter is a completely different animal. There are no rules in a street fight, no points awarded. It's a matter of win or go to the hospital or sip meals through a straw for a couple months or worse. A good dojo/tournament fighter may or may not be able to hold his own well, but in all honesty, if you are a good dojo fighter then you should do well in a street fight. Most street fighters have little to no martial arts experience, which gives us a good advantage. The only thing is, get some grappling experience. Most street fights end up with standing grapples or end up on the ground completely. And a lot of the guys may have done high school wrestling. It's always good to be able to deal with that by preparing for it. Lastly, the adrenaline of a street fight can make many people turn into blubbering balls of confusion. It's important to keep your calm and poise. A lot of martial artists may lose the fight purely because they are so amped, their technique goes out the window. That feeling you have before a competition? Magnify that ten times when the adrenalin gets pumping. Cold hands, tunnel vision, the shakes, knee-knocking, etc... all that can hit you quick and if you can't cope with them you'll lose.

I want a E.L Fudge wafer....the little elves...you know? If you don't have that, I'll take a crunchy frog...and take the bones out of it..... (a la Monty Python)