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Buakaw’s incredible physique is a product of his years of hard work and dedication in the gym. He wakes up every morning at 5:30AM and runs over 6-10 miles as a warm up. After which he goes straight into his regular training program, which consists of 15 rounds of pad and bag work, strength and conditioning, and clinch work or sparring.
At around 3:00PM, he goes for another run, and then into his regular training program again with another 15 rounds, finishing at around 7:00PM or 8:00PM; just in time for dinner. And this is just his usual routine! Buakaw kicks it up a few notches when he has a fight coming up.
Still strength and conditioning involved for Thai fighter
Ohh guys thank for all feedback.
@WoodisGood I had an injury 3 years ago when I did one semester of wrestling. After that I was diagnosed with osteochondrosis. I have spent much money for treatment, but pain returns in month after treatment course.
@NSA yeah I should consider chin-up bar, I've never felt pain from that.
@Kiwi yes I warm up very thoroughly. My friend was surprised that I have trouble with weightlifting, because, his word: every time you warm up at least twice as much as the other guys do, sometimes I tire from waiting until you end warming up".
My program is pretty easy. I do only squats, bench press, deadlift and chin ups with weight in backpack.
I get pain from squats and deadlift.
Squats: 2x8 warm up reps with 60 and 80% weight and 1x20 reps with 100%. My max weight was 75kg. Last time my back started to hurt I stopped at 56 kg.
Deadlift: 3x8 or 2x8 warm up reps with 60 and 80%. 3x8 working reps. My max weight was 85kg and last time I stopped at 56kg.
I am 75kg so it's very hard for me to lift even my own weight without pain.
I actually didn't try machines so I should try I think. I just thought it's complete waste of time as I read everywhere "for mass you should use free weights".
@dc7 will it make sense to do higher reps lower weights? I thought this is definition of cardio training.
dc7 wrote: How do you feel when you use machines? I hardly even use free weights on some days, they aren't nearly as necessary as everyone makes them out to be in regards to "getting big".
Your progress is far more dependent on your diet (caloric intake being the major differentiating factor), and your hormone levels.
Training is simply to stimulate and breakdown the muscle for rebuilding and growing with proper nutrition (and possibly hormonal support). I could gain 20+ quality pounds in the next 6 months if I wanted to using only hammer strength machines simply through diet and hormonal manipulation.
Go to the gym and make a workout revolved strictly around lighter weight with high intensity, very small amounts of rest times, and mainly aiming to get a ridiculous pump in the muscle (flush as much blood into the muscle as possible via higher reps with perfect form). I surmise that if you use machines and keep the weight light you should be able to still continue making progress.
E.g. for chest day instead of doing bench press, db presses, db flies, etc. I'd do something like Incline hammer strength, then another chest pressing movement on another machine, then seated flies on a machine, and then maybe another fly machine at a different angle, then burnout with as many pushups as you can do. 4 sets of each exercise, going for 12-20 reps. Should be light enough to keep you injury free and pain free, but also get a killer chest session in.
Your muscles don't care whether it's 10kg x 100 reps or 100kg x 10 reps as long as the tissue gets broken down equally. Just learn to do exercises with good form and use lighter weights if the heavy ones injure you.
Also, MK-677 might be interesting for you to improve recovery and joint health. You should do thorough research on the compound before trying it, though.
N1cetouch wrote: I get pain from squats and deadlift.
That makes sense. Those are probably the two most strenuous exercises on your back. I even get back/neck pain from it so I rarely do squats with a bar and if i do deadlifts i do with a trap bar
Squat alternatives: Seated leg press, lunges
Deadlift alternatives: Leg extensions, back extensions, bent over dumb bell rows (with chest support) >
I completely avoid the back pain by using the alternatives above. The difference is you aren't hunched over at all or have a bar on your shoulders. Having support on your chest or waist allows you to keep your back straight
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