I regularly go to the gym (Yes i do Tom b4 you say anything, i'm big boned), I do a lot of cardio work but very few weight.

i use mostly the SB when I’m doing weight and kind of getting bored with the same old, same old.

got any new interesting ways of working the Triceps and Lats along with core?

or just tell us what you do?

Member Tonyli has been talking a lot of sense about this kind of thing.
Hopefully he'll chime in, or you could look him up on here?

DO you have cable machines there? We have been making up new kung fu based exercised there with my kf teacher to make things more interested.

I can recommend Never Gymless by Ross Ennamait which is full of body weight training and interesting stuff to keep workouts interesting. His website is rossboxing.

Su Lin wrote:
DO you have cable machines there? We have been making up new kung fu based exercised there with my kf teacher to make things more interested.

I can recommend Never Gymless by Ross Ennamait which is full of body weight training and interesting stuff to keep workouts interesting. His website is rossboxing.

yarp, there are cable machines.

thanks for the book title i'll check it out

Its good, you can only get it online and its from America but it arrived within a week. I was using cables tonight actually, as I have just started upping my weights work myself. It doesn't need to be a huge programme you do, I just go on a basis of 1 pushing, 1 pulling, at the minimum then I always include aquats either with weights or on the cable machines. There's a leg one that is great for working kicking muscles too.

Ain't we all mate.

I'd be interested in this as well. I mainly do Cardiovascular and only tend to do certain training to build muscles, again mainly triceps.

Have to say when i used to go to the Gym i found using free weights always better than cable or locked chain machines, mainly as with free weights you're not restricting movement to just one line. Obviously there's only so much you can do with free weights though.

I like throwing a medicine ball at the minute as you get to accelerate through the exercise rather than slowing down at the extension.

I also find resistant bands are good when you want to mimic the direction and action of a punch. The resistance is in the opposite direction, unlike doing punches with free weights where the resistance is a downward force. These are an alternative to cables if you can't get to the gym.

I'd also recommend Never Gymless as it has a lot of common sense info on exercises and creating programs based on bodyweight exercises.

Im trying to find a vid on youtube ,it's an mt conditioning circuit video. There are only 3 exercises, fast single reverse lunges with medicine ball is one I am doing at the moment, it's good stuff!

I'd be interested in this as well. I mainly do Cardiovascular and only tend to do certain training to build muscles, again mainly triceps.


Why are you only training the triceps Barry in isolation?

Wanting arms like Nadel?

PeteMills wrote:
I'd be interested in this as well. I mainly do Cardiovascular and only tend to do certain training to build muscles, again mainly triceps.


Why are you only training the triceps Barry in isolation?

Wanting arms like Nadel?

cos of this?
http://www.youtube.com/watch?v=1TcJMZpWqyA

PeteMills wrote:
I'd be interested in this as well. I mainly do Cardiovascular and only tend to do certain training to build muscles, again mainly triceps.


Why are you only training the triceps Barry in isolation?

Wanting arms like Nadel?

Hello Mr Mills,

in WingTsun we use a thrusting centre line punch, with your shoulders square the fist starts from the plex and the follows a straight line to your enemys throat.

this the basic defence of WingTsun and uses the tricepts to obtain power.

mule wrote:
Member Tonyli has been talking a lot of sense about this kind of thing.
Hopefully he'll chime in, or you could look him up on here?Hi Mule, thanks for the plug!

I recommend Never Gymless, too! Ross's book is really great. It's geared more toward at-home bodyweight workouts for general conditioning, but he's a good writer and the book will really get you pumped up.

Fighter's Mind/Fighter's Body is written more specifically for martial artists, so although there's some overlap, it covers a lot of different ground. If you plan to order Fighter's Mind/Fighter's Body, wait until July 15 -- we're having a 20% off summer sale.

As far as specific exercises, Ross and I both agree that full-body exercises are best. They induce faster muscle growth for many reasons, including a greater increase in growth hormone levels and development of the stabilizing muscles that in turn allow you to perform at higher levels. This means you'll gain lean muscle mass faster, which raises your resting metabolism and makes your cardio training more effective for fat burning because you have to provide energy to more muscle mass. Also, like tomprice2k said, free weights are better than machines because they place more demand on the stabilizers.

The good thing about Never Gymless and Fighter's Mind/Fighter's Body is that they provide lots of exercises. The variety doesn't just keep us from getting bored. Human bodies are amazingly adaptable machines. Most of the adaptation to a new exercise takes place in the first three weeks. So after 3-4 weeks, you'll maintain the best rate of improvement by switching exercises.

Here are a few ideas. (Hmm, I don't know how to post multiple pictures into a single post, so I'll do these one at a time.)

For Lats:
Pull-ups and chin-ups


To make it easier (3rd pic): hang an elastic band over the bar and step one foot into it.
Plyometric (4th pic): pop up off bar
To make it harder: use a weighted dip belt (you can often borrow one from the desk at your gym)