Issue 006
August 2005
ONE
Standing Bar-bell Curl
(overall biceps)
Beginning Stand with your feet together and knees bent. hold the bar shoulderwidth apart.
Mid Point Curl the bar without swinging up to your chest.
Finish Do not move your upper arm, only bend from the elbow. squeeze at the top, lower and repeat
TWO
Seated Dumb-bell Curl
(overall biceps)
Beginning Sit on a bench with your dumb-bells by your side. palms facing inward.
Mid Point Raise one arm at a time turning your palm to your face half way through the movent.
Finish Raise to the top and squeeze. lower and repeat with other arm.
THREE
Preacher Curl
(elbow tie-in/sweep of bicep)
Beginning Using a preacher bench sit with your arms fully extended and your hands shoulder width on the bar.
Mid Point Without sitting back, raise the bar in a controlled manner.
Finish Squeeze at the top and lower slowly making sure you lower all the way down to ensure that bicep sweep.
Note from ‘The Machine’
Since the introduction of the weight training section of ‘The Machine’s’ training tips, many people have queried or questioned the reasons why we would cover weight training in a Fighter’s guide. The simple answer is that weight training as an imperative form of exercise when trying to become complete fighter. We try to create an overall training manual within this section and being able to win a fight means that not only do you need to be fit and technical but also mentally and physically strong. This is not a bodybuiding section. The tips and techniques mentioned are fundamental exercises for gaining strength. The nutitional sections to follow are there to supplement your training and the combined advice given is there to try and help you become a better fighter.
It is obviously not recommended to gain too much muscle mass as lactic acid build up (or being muscle bound) is very serious and has a negative effect when fighting 5 minutes rounds, but the need for strength is imperative. By taking note and advice from all the sections within my training tips you will definitely see advantage over those who choose not to.
Remember, if you train hard, you will fight easy.
