Training for strength:weight ratio

stumblinthrulife

I've been trying to decide what I ultimately want from my lifting. To start with it was all about maintaining lean muscle mass, so I didn't overthink things, just went with a moderate 3 x 8 reps plan since it seemed as good a place to land as any.

But I've decided now that I want to get back into martial arts. As a martial artist, I've always enjoyed being the little quick guy (at least until I got fat), and I'd like to go back to that. So I want to train for maximum strength for the muscle mass I have. A little hypertrophy will be fine - just so long as I can stay at the higher end of the strength range for the muscle I have. Make sense? I'm making a move to Brazilian Jiu Jitsu and MMA, so it will also be kinda fun to be under-estimated for my size

So, with that said, would it be appropriate to shift to something like 4 x 5 or 5 x 5 reps, with heavier weights? Or perhaps even fewer reps? I'm currently still on the machines, but will eventually move to free weights. Is there a pre-built program most suitable for increasing strength:weight ratio?

Chief_Rocka

The best way to improve your strength:weight ratio is to get stronger and lose weight.

Since you're currently using the machines, I would start with a beginner's barbell routine like staring strength or stronglifts 5x5.

jonnythan

Strength, or power?

Those are very different things. I suspect you're looking for power. Training low reps with the standard barbell exercises is how you train for exerting maximum force. However, that doesn't really include speed or energy transfer. You might want to consider Olympic lifts and kettlebell training, with some plyometrics.

stumblinthrulife

Strength, or power?

Those are very different things. I suspect you're looking for power. Training low reps with the standard barbell exercises is how you train for exerting maximum force. However, that doesn't really include speed or energy transfer. You might want to consider Olympic lifts and kettlebell training, with some plyometrics.

Both are important.

In striking I can already generate a lot of power through technique and proper recruitment of the full body - I've always hit way above my weight, and have sent many unwary pad holders who judged me on my size alone staggering (sometimes flying) across the room. I'd always be interested in increasing this, of course, and I have been reading up on kettle ball training.

Where my concern really lies is my 'maximal strength'. I've not done so much grappling, and looking at the guys I would be training with, I'll be at a severe disadvantage when it comes to ground work. I doubt I'd be able to break a lock, and I suspect they'd break mine one handed without breaking a sweat. Many of these guys are 200+lbs with low body fat. I don't want to be that big, and I'm not sure my genetics would even allow it.

At 35, I'll never be going to the Worlds, I know that. But it would be a lot of fun to at least hold my own against the younger, bigger guys in training.

Hendrix7

At your stage I would just get better at the basic lifts, don't make it any more complicated than that

back / front squat
deadlift
bench
overhead press
barbell row

Once you are comfortable with the form/technique then yes working the 3-5 rep range will be good for you.

chrisdavey

At your stage I would just get better at the basic lifts, don't make it any more complicated than that

back / front squat
deadlift
bench
overhead press
barbell row

Once you are comfortable with the form/technique then yes working the 3-5 rep range will be good for you.

Agree with this. And if you want to work on power specifically, just use less weight 50-60% 1rm typically for something like 10 sets of 2-3. (I do this mainly with squats and deads, not so much upper body stuff)

Sarauk2sf

At your stage I would just get better at the basic lifts, don't make it any more complicated than that

back / front squat
deadlift
bench
overhead press
barbell row

Once you are comfortable with the form/technique then yes working the 3-5 rep range will be good for you.

Agree with this. And if you want to work on power specifically, just use less weight 50-60% 1rm typically for something like 10 sets of 2-3. (I do this mainly with squats and deads, not so much upper body stuff)

^^agreed also.

You can throw some speed work in the mix for those compounds noted above. Stronglifts would be a good place to start for the basic programming and modify as needed - for example, use one of the squat sessions in the week to do speed work.

MinimalistShoeAddict

At your stage I would just get better at the basic lifts, don't make it any more complicated than that

back / front squat
deadlift
bench
overhead press
barbell row

Once you are comfortable with the form/technique then yes working the 3-5 rep range will be good for you.

Agree with this. And if you want to work on power specifically, just use less weight 50-60% 1rm typically for something like 10 sets of 2-3. (I do this mainly with squats and deads, not so much upper body stuff)

^^agreed also.

You can throw some speed work in the mix for those compounds noted above. Stronglifts would be a good place to start for the basic programming and modify as needed - for example, use one of the squat sessions in the week to do speed work.

Great advice above!

chrisdavey

btw I'm ex BJJ/mma also. As you probably know technique > strength especially for BJJ. Bigger deadlift = bigger traps = easier to traingle choke

stumblinthrulife

Great stuff, thanks guys.

Follow up question - once I hit my target weight, what should I do calorie-wise to be as strong as possible, with as little mass gain as possible? Intuitively, it seems I should eat at maintenance and train until I hit a plateau. Then eat at a small surplus to build a little muscle, then back to maintenance until strength plateaus again? Lather, rinse, repeat?

Sound like a reasonable approach?

Sarauk2sf

^^that is the way I would do it, but you will probably have to cut as you will gain a little fat along with the muscle. [well, that's the theory - I am doing that right now...and trying not to gain too much fat (will wait for a moo comment from SIdeSteel now).

chrisdavey

yep basically. You shouldn't actually lose too much strength unless you get very lean or lose weight too quickly. It can be a longer process of strength accumulation if you are cutting though. However, your starting strength will most likely be a lot more than someone who was starting from a light weight and bulking.

Sarauk2sf

Locking so we can keep track of active threads. If you wish for the thread to be unlocked should you have further questions, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can pose them.