question about Muscle Type/Workout Program

[DaChroniclez]

I train in Kyokushin Karate, but took a one and a half year break (of which i am very ashamed), due to school (college) and my girlfriend. So I'm very out of shape at this point. I would like it very much if someone could answer a few questions for me regarding working out and types of muscle.

1) I have noticed something very common among high level karateka in my art (i guess its probably similar in others aswell). They have a certain type of muscle, it looks very bulky, and not always very defined. It looks also very powerful, and conditioned. An example of the type im referring to would be Mas Oyama, Kancho Matsui, and plenty others, it looks extremely SOLID. As opposed to the other type of muscle we see which is much more defined. I'm sure you know what im talking about. My question is, whether this type of muscle is more effective then the other, and if there is any physiological differences, or ways of achieiving this state of conditioning.

2) I'm goign to be returning to kyokushin Karate very shortly (2-4 weeks) and I'd like to set up a workout program for myself, but I lack then ecessary knowledge for this. I'd greatly appreciate if someone experienced in this could set up an effective program for me if I outline my goals and my current level of fitness. Anything that you may need to know in order to complete this program just let me know and I will provide. I would like to know what (if any) supplements I should take, and what types of exercises i should do/how I should do them (sets/reps/speed). I would appreciate as much detail as possible, I know I'm asking for alot here. I will list some information that may help with this:

INFO:

Current Fitness: I'm 5'10", 160lbs. I lack definition now and have recently been gaining a little bit of fat around the midsection. My stamina is very poor aswell, I have trouble jogging for very long, probably around 10-15minutes is as much as I can do (if that). My strength has diminished drastically aswell (i can probably do around 20 pushups and 50 situps).

Goals: I'm not sure how detailed I should write my goals, if you need any other specific details, just ask and I will gladly provide them. I would like an effective build for my style Kyokushin karate. I'm not sure what the best path from my current starting point would be to reach that goal, as in what i should do first, then second, then third. I think someone here would know better about what is the most suitable for full contact martial arts than me. I would like to lose fat, gain muscle, condition/strengthen muscle (entire body, legs, core, etc.), gain muscle weight (target weight may be approx. 185-190), and increase endurance/stamina (last in training, and in kumite).

Time Availability: I'm pretty much willing to try anything, and when I train I train hard. Although I do have school and work, I would do my best to try to get around that and make time.

Equipment Availability: I dont always have a gym available to me so I would perfer things that I could do at home. I have a set of free weights at home, a chin up bar, a stationary bike, and soon to be (when i fix it) an elliptical trainer. I DO have access to a gym sometimes ( at my school, and I probably will about 2 times a week during the summer. So best would be to utilize the equipment I have handy.

My thanks goes out to anyone who spends there time to figure this out for me, I will be extremely grateful. Once again if any information is needed, just ask and I will provide it. Thank You.

OSU!!

[ebff]

Yes that's endurance muscles. All the long-distance runners i know are extremely thin with very thin but very dense muscles. So run 10k+ a day (not on the first day! work your way up) or train for longer periods I'd say. Climbing is also very good cos it will make your arms that much stronger (but it's seriously painful unless you know when to stop - I tend to go on until my hands can't grab and I fall )

If you find running difficult (and it is especially if you're big) then swim - it's just as tough cardio-wise and will make you very muscly indeed, now I'm not sure those are the right muscles for karate (you can train that as well though) but your stamina will definitely go through the roof. The key is to training for long enough to get really tired, then swim for another half hour/hour after you "hit the wall". If you're not a very good swimmer then join a competition club which will put you through hell (for your own good).

However I'm not a qualified trainer or very proficient martial artist so maybe I don't know what I'm talking about - I just found that kind of stuff useful when I was training.

Good luck with your training!

[MizuRyu]

I like helpin people out with this stuff... so here goes...

There are 2 types of muscle tissue: Type 1 and Type 2... accordingly. Type 1 is the "bulky" powerful stuff, the stuff you see on distance runners and a majority of weight lifters. Type 2 is 'fast twitch' muscle, which consumes less energy and contracts at a faster speed. I have never heard of a way to increase the number of these fibers, but you CAN train them, so to my knowledge that's mostly related to genetics. No one type of muscle fiber is more effective than the other, they serve different purposes. What you're seeing on the Karateka is nothing more than type 1 fiber with highly developed type 2, due to the constant repetition of the same actions. To train type 2 all you have to do is subject the muscle to rigorous repetition of a medium/easy task. To train type 1 you have to perform slow controlled hard work.

When it comes to 'speed' always remember that speed is 10% physical, 90% mental. If you want to get faster, just train a LOT.

I train for the same reasons that you do, to stay in good shape for martial arts and become a more effective fighter. So... I figure I'll just give you my schedule (with edits for you since you don't have a readily available gym):

All are 8 reps x 3 sets with one minute breaks between sets, the goal is to work to 90% max, which means you could squeeze out one or two reps after you're done, but you don't. Always keep a little in reserve, I've never heard a personal trainer recommend working to failure (realistically).

If you don't have a pool readily available you can switch that with your exercise bike.

Monday:

Dumbbell "bench press"

Bent over dumbbell rows

Overhead press alternating in front and behind the head

Wide grip lat pull ups

Preacher curls

Weighted crunches (including obliques)

Weighted back hyperextensions OR good mornings (be VERY careful with these)

Shadow boxing for 3-5 minutes

Tuesday:

Swim

Wednesday:

Squats

Hamstring curls

Calf raises

Tibia curls

Sprint until you can't anymore

Thursday

Swim

Friday:

Dumbbell bench press

Clean and press

T bar OR decline rows (feet are higher than body)

Weighted crunches

Hypers or Good mornings

Squat

Calf Raise

Run a mile, walk a mile

Saturday:

Rest

Sunday:

Rest

Your diet should consist of lean proteins, fruits and veggies. NO fast food, NO pop, NO sugar. limit yourself to one candy bar a week. Skim or 2% milk is a must. Eat 5 to 6 small meals a day consisting of roughly 40 grams of protein a peice. My diet mixes up a lot but I am a food NAZI. A good example:

Breakfast: 2 eggs, sausage, a tall glass of milk, orange, and wheat toast with butter

Brunch: tuna sandwich and mixed nuts

Lunch: 2 meat sandwiches, glass of milk, a fruit.

Dinner: Chicken breast salad with cheese, milk.

Before bed: cup of cottage cheese

This is just a general example however. It is absolutely PARAMOUNT that you stick to a consistant, healthy, protein rich diet devoid of junk food. It'll be hard for a while but you'll soon realize you don't miss it, I haven't eaten a potato chip in 6 months.

Train hard, eat well, and keep a positive attitude. Also, music really helps, something that gets you pumped up, at least for me.

Good luck

[Kaminari]

Actually, it's the fast-twitch that is trained by doing heavy/explosive movements, and the slow-twitch (for endurance runners and such) that is trained by doing lighter weights and more repetitions. Otherwise, that's a good program to start off doing. Once you've gotten into it for a while, see what works best for you, as doing one exercise for you might have more benefit than it will for someone else. Everyone is hard-wired differently. So, for your purposes, with regards to weights, lift heavy with fewer repetitions, but still do some cardio work, like swimming or sparring, inbetween lifting sessions to keep your overall fitness level up.

[TigerDude]

Muscle definition is achieved by having a low body fat % (maybe below 6?). Definition means being able to see it under your skin, not hidden by fat.