Category Archives: Flexibility

Notes from weight training eBooks (BFFM and Holy Grail)

I’ve been reading two eBooks about resistance/weight training and diet: burn the fat, feed the muscle; and the Holy Grail.  I made some notes, because I’m geeky like that, and thought I’d share them with you:
  • Repetition guidelines:
    • Strength/Power 1 – 5 reps
    • Hypertrophy (size) & some strength 6 – 12 reps
    • Local endurance/ little size 12-20 reps
    • Abs & Calves 10-25 reps
  • More sets and exercises are not necessarily better. Better training means more intensity, good exercise form and continuous progression
  • Eat both protein and carbs in the post workout meal. Carbs eaten after workouts will replenish glycogen, restore blood sugar, and cause a beneficial insulin spike, which will suppress the catabolic hormone cortisol, and drive amino acids into the muscle cells.
  • Do cardio and weights separated into 2 sessions, if possible. 
  • To maintain good flexibility, you should stretch three or four times per week. To increase flexibility to the maximum level possible, you need to stretch on a daily basis.
  • Goal Setting:
    • Focus on one goal, not conflicting goals. 1) fat loss 2) Muscle gain 3) gaining muscle and losing fat at the same time (the Holy Grail!)
    • Set long term and short term goals
    • Goals must be SMART (specific, measurable, achievable, realistic and timebound
  • Body fat % classifications:
    • Lean = 10 – 14%
    • Ripped = 3 – 6%

Muscle strength VS Flexibility

I believe that training in the gym (lifting weights) helps develop your strength in sparring, for any Martial Art. However, I have always avoided doing leg weights (squats, calf raises and leg press etc) because I do not want to lose flexibility in my kicking.

So firstly, do you think you lose flexibility if you build up the muscles in your legs? And what would you suggest for developing kicking power/leg strength without losing flexibility?

Any comments would be greatly appreciated. Thank you in advance!