Archive for October, 2009


Rest pause training is a style of training for FAST workouts where you limit the rest period between sets of an exercise.  You take a weight that you can perform 8-10 good reps and use this weight for all of your sets with that exercise. By limiting the rest between sets you never fully recover (metabolically or neurologically) before your next attempt.  A high lactic acid environment is created and when this happens natural growth hormone is released.  Boom – you get big muscle growth!


This training is not for the BS trainee.  It takes a TON of intensity and you have to be mentally tough.  But the rewards are HUGE.  Also, rest pause training is very neurologically taxing, i.e., it will mess you up.  Make sure during your downtime you are recovering and preparing for the next workout.

Now, you have NO more excuses for skipping a workout because Rest Pause workouts take very little time!  Your workout will be cut literally in half.

How to Rest Pause

Rest Period:  10-25 seconds

Load:  8-10 RM

Hit the first set for 8 reps, wait 10-25 seconds, pick up the same weight and hit is again for as many reps as possible.  Wait 10-25 seconds, go again.  Repeat this for 4-5 attempts.

Count up the total reps you did and have your partner try to beat it.  Or, you try to beat the reps next time you repeat the workout.

MMA Supplements

Two Killer Rest Pause Workouts

Workout 1:

1) 3-5 RM Log Clean & Press (or barbell military press or bench press)
2) Elite Giant EZ Curl Bar JM Press, Rest Pause
3) Elite Swiss Bar Power Front Raises, Rest Pause
4) Seated Rows with Towels, Rest Pause
5) Elite Swiss Bar Curls, Rest Pause

Workout 2:

1)  Power Snatches with Axle, 6×3 (or use regular barbell, or db snatches)
2)  Deadlifts, 5×5
3)  Seated Axle Military Press, Rest Pause
4)  T-bar Rows with Towels, Rest Pause
5)  Back Extensions, 3×10
6)  Tricep Press downs with towel, 4×10

Want more results from rest pause training? Check out this line of nutritional supplements to take your body to the next level.  These are not your run of the mill body building supplements.  They are intense MMA Supplements designed for non-stop fighter style training sessions.

Article Source:

Category : Martial Arts - General | Blog

When training with a punching bag, it is very common to overemphasize power and forget about speed.  This is probably because most who buy a punching bag do so for the power; since it is a common misconception that bigger and stronger is better.  If a 300lb guy can only throw one punch every two seconds while a 200 lb guy can throw four punches with half the intensity in the same timeframe, I’d put my money on the 200 lb guy.  Punching speed is not something that should be second to power, but regarded as equally important.

Pick a spot on the bag and slowly throw punches.  Gradually increase the frequency of punches until you are maxed out and stay punching at this maximum speed for about a minute.  Rest and repeat.  Yes, this is ridiculously simple objective, but very effective.  One can also attempt this speed exercise using the weighted gloves and punching the air.  It is a common mistake to use weighted gloves on a punching bag; this can cause a lot of damage.  

Try throwing punches at a speed that feels comfortable for a couple minutes, and then repeat the above exercise increasing punching speed without stopping.  After another minute, go back to punching slower again and repeat.  The idea here is simulating a real fight.  In reality, you’re going to get tired and your punch speed will diminish for a little while until you catch your breath.  Doing this will give you some insight into how long you can last before you crash and the hope is that there will be no need for a rest period over some extended period of time.

Many people give up too easily when it comes to building punching speed.  It’s something that will take time to achieve and something which should be looked at as goal oriented.  Instead of just showing up at the gym and telling yourself that you’ll do as much as you can do, try setting a goal of 10-15 minutes a day where you gradually increase punching speed.  Anything in life that’s worth anything requires work and if you have the will and concentration, you’ll find a way.  

David Toub is the owner of Punching Bags Pro and absolutely loves the sport.

Article Source:

Category : Martial Arts - General | Blog

I just wanted to share some information about how a simple system of self defense that can be used to protect your self and your loved ones. Today I want to talk about using your open hand to defend your self against someone trying to do you harm. What do I mean when I say using your open hand? For starters, I am talking about the palm of your hand.

Turn your right hand over and look at it. The bottom of your hand or palm can be turned into a defensive weapon to create some space between yourself and the aggressor so you can get away or call for help.

Do you remember when you had the answer to a question in class? Your hand just shot up straight into the air with all your enthusiasm. Well that same motion can be turned into a defensive technique employed to let that “evil doer” know they picked on the wrong person.

Imagine if someone was coming right at you, reaching out to grab you or something on you. This is where the unaware just freeze like a deer caught in the headlights of an oncoming car. Through self-defense training, we convert inaction into a quick decisive movement so you live to see another day and your attacker thinks twice before doing something without the benefit of intellect.

There are many other ways to use knowledge of your own body and the element of surprise to shock your attacker, but hopefully the information you’ve just read will suffice for now.

I just thought you should know.  By the way, if you are like me and like gadgets and other products be sure to visit  We have a solutions for you.

As a decorated 10 year US Air Force veteran with martial arts training from all around the world … and being an instructor in Jujitsu … I want to help.

Taking all my years of martial arts training, combined with the training and knowledge I have as a certified instructor from The Family Safety and Self Defense Institute, I distilled only those techniques that really work into a system of simple — yet effective — techniques that anyone can learn.

I then created Excellent Solutions in Safety to help men, women and children learn these simple techniques, thereby making you more prepared if an attack should ever occur.

In today’s society, it has become more important than ever to know how to protect yourself, and whether you learn with Xcellent Solutions, or with someone else, knowing how to protect yourself is a MUST!

Article Source:

Category : Martial Arts - General | Blog

It’s either your child or your sibling is bragging about how he can be a belter with colors not ranging from preferences. And, you’re the one taking the agony of paying for all his taekwondo lessons while he’s plunging hard into it almost all of the time. Why not give it a shot too?

It does not matter if you look more like Western than Eastern or you have a different texture of the hair and skin color. Does it have to? The truth is, even if you don’t have even a bit of family martial arts history, taekwondo can be an eye opener to what hobbies or inclinations that suit you. But, of course, don’t be too serious with this.

The Martial Art that has to do with defense-style art, sport, philosophy, exercise and combative technique, derived from Korea. The simplest one but most appropriate ones may do. Its composition (moves and everything) is said to be influenced by its neighboring countries- China and Japan but, nevertheless, it is South Korea’s national sport.

As practitioners may tell you, the sport is just with the way of the foot and the fist. So, most probably, when engaging on it, a fistful of fights has also to do with clasped hands all the while. The power of jumps, kicks, hand strikes, blocks and spins are of special inclusion and observation. There is prescribed gaming for practice levels as; the higher belt level, the more thrill to grappling than sparring.

The two major styles of the martial art include the Kukkiwon together with Gyeorugi, a sparring system that goes with it. Its system and its rules is the one used by World Taekwondo Federation (WTF) and in the summer Olympics since the new millennium opened to newer possibilities. WTF is an advocate of learning especially when it comes to this sport that does not require size, age or gender. It governs Kukkiwon with the rules and regulations that it allots in every game. It observes the measurement of the field or arena and its violations and many more concerns as well.

The International Taekwondo Federation (ITF), on the other hand, helps students partake for more toned, stronger muscles, greater speed and flexibility and development of stamina among them. It is the one in charge of the other major style of taekwondo.

Anthony Wagner is the owner of is an online supplier of Martial Arts Clothing, Sparring Gear Set, and Mixed Martial Arts Apparel. also sponsors Junior Martial Arts classes. It is this concern for children that forces us to create these articles and other Educational material. It is our hope that you have enjoyed this article and that it is not only informative but helpful. Please feel free to contact us at for additional content for your newsletter or website.

Article Source:

Category : Martial Arts - General | Blog

The world of Martial Arts does not seem unfamiliar as Jackie Chan, Jet Li or Bruce Lee say about it. The point that we often don’t get is that, we have our individual expertise that solely includes our inclination and not the application that we forcefully arm to ourselves.

Hapkido employs the use of tradition (abuse not permissible) like weaponry that include nunchuku, cane, sword, staff and short stick , as others involve self-defense through common unskilled attacks, techniques and joint locks the same way it does.

Hapkido is however unique with the utilization of longer pressure point ranges and strikes of percussive kicking and hand movements and closer throw fighting techniques. The motions and movements it employs can be circular, non-resisting or control of the opponent. Its observance of body positioning and footwork for better leverage, advantage and gain, has to be a mindset.

Hapkido is an art of fusion between the mental and physical powers of individuals for full integration and better strength of mind and body. With its style, it’s the so-called the softer kind in the sense that it does not employ strength against strength or force against force. It is simply about size and strength, not strength and strength. In short, it is the peaceful diversion or suppression of the flow of attacks; it does use only very little strength on pressure points and skeletal joints for a winning bout.

The sport talks about redirection of the attack not just to avoid further and more ones but, to control and turn the attack back through offensive techniques. Any “hard” damage is yet prevented here while it pushes through improvement of confidence, quickness, flexibility and timing, posture and balance, joint strength and muscle tone.

Hapkido does involve the welfare and development of each practitioner through practice and discipline. In same way with the other “hard” styles, attitude must be well observed when engaging with this. In whatever instance, it is yet the prime key to a practitioner’s first or last victory together with personality.

Why wait then for the focus of the “hard” styles to hit you when you can distinguish the softer yet more comfortable art of hapkido from the others? Try your luck with it! Who knows? You are the much-awaited hapkido king not just in your country or continent but in the whole universe?

Anthony Wagner is the owner of is an online supplier of Martial Arts Clothing, Sparring Gear Set, and Mixed Martial Arts Apparel. also sponsors Junior Martial Arts classes. It is this concern for children that forces us to create these articles and other Educational material. It is our hope that you have enjoyed this article and that it is not only informative but helpful. Please feel free to contact us at for additional content for your newsletter or website.

Article Source:

Category : Martial Arts - General | Blog