Need some help.

[Bon]

Hi,

I've just committed myself to 5 years at University, doing Commerce/Computer science and I would like to add some mass, increase my strength through the roof (more for my grappling & krava maga than anything else) and cut down to a lean 90kgs after I've finished adding mass & strength. My reasons for wanting to do this are threefold.

Firstly, I've finally realised I am a small guy in comparison to others at my dojo, and I just don't have the size or the strength to play the big man's game.

Secondly, a boost to my self-esteem and confidence wouldn't go astray.

Thirdly, I figure I will have less trouble from people if I'm big when I start security work.

I'm currently 85kgs, which 6kgs of fat could be lost and I would probably be at my fighting weight. This means I'd like to add 10kgs of lean mass. I don't seem to have too much trouble building muscle, I've built some muscle just from my MA training. How long will it take me to make these kind of gains?

From what I've read, I should be sticking to compound movements. I've heard YODA say that's it's possible to do a good strength training regimin in as little as 2 hours per week. If so, HOW?! And, will I make big gains in strength & mass? Can anyone give me an idea of how to go about drawing up a routine? I'd also like something to work my grip for grabbing the other guy's gi.

Any advice and links will be appreciated!

[Cain]

I'd also like something to work my grip for grabbing the other guy's gi.

Work on ur forearms for exercises see my post in thread called 'my wrists'

For the weight training, wait for Yoda to reply

|Cain|

[TkdWarrior]

well for a good routine Yoda is ur Man...
but from wat i hav seen n expereinced is that with good wrestling workout u can get the kind of results u want, i hav met lots of wrestlers who looks like lean n frail n hav a physique of matchstick but they r very heavy(around 80 kg's)n very powerful...

i used to do lots of hard work on famlily land in my village(it was before tractors getting took up all the hand job, around 1992-94)
my forearms were like the one bruce has in Cain's signature, powerful shoulders, powerful lung power, everything at it's best :)
i still hav those(lost abs tho :( )
-TkdWarrior-

[darlph]

Have you ever seen a pic of Bruce Lee in just his "wrapped' undies. Every muscle you could isolate and follow. Like a walking muscle. Hit some weights, watch your diet. Yoda and cain charlie has some excellent advive in some of their threads. Go to members and scan their posts.

[Cain]

Ok I posted this in another forum, try this -



You can try some of these exercises for ur forearms -

Hold a newspaper in ur hand and crush it with ur hand, hold the crushed newspaper in a tight fist in the end and crush another when finished

Pulling objects can help a lot

Make a tight fist and roll ur wrists for about five-ten minutes and then reverse the direction

Hold something which can't be crushed and try to crush it as much as u can get a really strong grip on it and hold this position for as long as u can

And this from MAP


Forearm curls -

The plates should exist only on one end of the dumbell ur hand should be holding the other. u rest ur forearm somewhere and then curl up ur wrist and back down

Forearm extensions -

You hold the weight straight out in front of u and hold it there for as long as u think is necessarry

Also I got one of these power gripping thingys in which u crush a strong spring attached to plastic handles, otherwise u can even try crushing rubber balls or huge wads of paper in ur palms.

Hope this helps

|Cain|

Hope I helped,

|Cain|

[Cain]

Oh ya and also try those wrist rollers, or make a home made one

|Cain|