Bike Lift Table
What weight lift / excercises should I do before I go to a MMA class?
Im 16 height 5’8 I weigh 118 pounds dont think I dont eat, I eat alot at dinner table and after dinner I still keep eating all night not alot of junk food but I do eat some. I have workout out with my dumbells for my arms and do crunches stuff for my abs and some push ups for my chest I just got a weight bench so now I can bench press just built it yesterday. I also have a good bike I can ride 20 miles there and back for a cardio. I dont want to walk in there and be all weak how can I gain some weight not fat I want mustle. I want to go to the (elitemmagym)
For gaining muscle the best exercises are the compound ones. Compound exercises activate the most muscle tissue and allow you to use the most weight. This allows you to easily add weight and make progress because adding 5 pounds to a 200 pound lift is 2.5% versus adding 5 pounds to a 50 lb lift which is 10% more weight. Making it 4 times easier to handle and recover faster.
Deadlifts are good for the back and hamstrings they are known for creating the greatest growth hormone release.
Squats are considered the best exercise for activating the most muscle tissue. About 70 to 90% of all muscle tissue in the body. Make sure you bend at the hips first by pushing you butt back before you bend at the knees. Start with legs at shoulder width apart and adjust your stance based on your comfort. Wider stance usually works for taller guys and closer for shorter guys. Always keep the knees in line with the ankles.
The bench press is good for building strong front delts, triceps and chest. Usually a neutral grip will work best for a beginners overall progression. To work the chest more use a wider grip with less weight. To work the triceps more use a closer grip and keep the elbows tucked close to the body.
The clean and press is best for your biceps, forearms and deltoids. It will also build the athletic power that you seek.
Bent over rows are good for back, rear delt, and bicep development. This exercise has many variations. Pull towards the waist for the best back development. The closer you get to the neck the more upper back you will use but the less weight.
Upright rows are good for rear delts and side delts.
Start with low weight and work your way up after you are comfortable with each exercise. 12 reps is good for beginners. Each workout increase or decrease the weight until you find the weight that you can do 12 good reps with. Every workout try to beat your last workout but always start the workout with the 12 rep weight from the last workout. To keep track of your progress I suggest you keep a log.
The best thing to do is get yourself plenty of healthy food, water, vitamins, protein supplement, and fish oil.
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BIKE LIFT TABLE
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