Dips for strength, big triceps and big chest! ( With pictures)

If you want big arms like these then you should definitely workout your triceps which are the biggest muscles in your arms. Triceps can be 3 times bigger than your biceps, so dont think it more, just train them.
One perfect workout for these results is the dips. It is not very easy to do more than 8 dips because it also burns your lower chest muscles and your shoulders, so you need a lot of training to develop stength.
This workout is really simple and effective. You can do dips at the gym or at home and everywhere you want. There are two well-known types of dips. The first one, the easy dips workout is ideal for a beginner who wants to develop tricep and chest muscles' strength. You can understand the process of this workout by the following picture.

The other way of dips, the most famous way, is great and 10 times more effective for your lower chest muscles and your shoulders. Take a look at the following picture.

If you dont have this metal structure you can practise dips with two chairs as you can see in the following photo.

 

However you have to keep your knees near your chest in order not to touch the floor.
Remember: Mike Tyson was a real dips master. H e could do 500-800 dips per day!
But you should be careful because the second type of dips(the difficult one) can be a little painful for the beginners so don't overdo it!

Shane Mosley retired!

Shane Mosley, one of the biggest names in the world of boxing, stated his retirement from his twitter account.
He said that he will train his son Shane Mosley Jr and others boxers. However the retirement of Mosley is not something permanet because a lot of boxers are willing to come back to boxing fights. There are also hopes for a new fight that will be given by Manny Pacquiao but his opponent has not been chosen yet.

Prison Workout and Diet

 You have definitely seen how well ripped and muscular these guys are, not only in the movies but in reality, are and how power they have. The strange think about this is how they can be so big with only 3   and even 2 meals per day? Im gonna explain you some reasons why these guys can be like this and how you can also become like this, without going to jail haha..

Firt of all, it is necessary for a prisoner to be big and strong in order to avoid a fight with other guys.

 People in prisons in countries like USA are usually member of gangs and their aim is to become stronger than the other gangs. If you want to survive you have to add some mass to your muscles. Secondly there not a lot of things you can do into a prison, so people wait every day for the time to lift weights. It is one of the few activities they can do there.
Also prisoners lift big, and they do that in order to prove to other guys how strong they are. If you give signs that you are weak, you may dont have a good time there and that's what happens really.

 The prisoners also sleep a lot and this is when your muscles recover and your body rebuild them. Giving rest to your self means you are recovering from the hard workout and the next day you are ready to lift bigger!

As far as the diet, people in jails would eat only 3 meals, breakfast, lunch and dinner but they eat in particular time and this is a big advantage for them. When you eat in schedule your body knows when to process the food and then consumes the nutrinets in bigger amounts. Another advantage is that their body needs food more (beacause they dont eat for 4-5 hours) than a body which consumes food every 2 hours and separates better the nutrients.

An example of a meal I found in Wikipedia is the following:

Example of meals

An example of a meal from a state prison is as follows:

• 3-4 ounces of meat
• half a cup of vegetables
• three-quarters of a cup of a starch
• three-quarters of a cup of salad with dressing
• 1 bread item
• 1 beverage
• 1 dessert

The workouts they do daily basis are bench presses, push ups, pullups,squats, deadlifts, dumbbell curls and tricep extensions. To burn fat they do burpees and mount climbers. These workouts dont take alot, just few minutes but they activate your metabolism and your body will continuw to burn fat for the next 1 hour!

Fedor Emelianeko : Old school training

Some general information before starting explaining his training routine and diet.

Stats:

BIRTHDAY: 28/9/1976
WEIGHT: 101.15 KG
HEIGHT: 182.88 cm
CLASS: HEAVYWEIGHT
COUNTRY: RUSSIA
WINS: 34
LOSES: 4

Fedor Emelianenko is a real phenomenon of the MMA world because he maintains his old school type of training and he does not follow a particular diet, however he is a killing machine and is considered by a lot as the best MMA fighter!

As far as his diet he has never followed a diet of bulking or cutting. He is eating a lot and he likes the big variety of foods he eats daily. He only tries to avoid cakes and biscuits.

His training is what we would call old school and hardcore. He trains a lot his back muscles and the upper body's rotation because this where the punch starts from.

UFC 150 plan

 The last one interview of UFC 150 was completed and the promotion published 3 countdowns for the most important matches. The last one thing that left is the weighing of the athletes.
This is the program of the lightweight category:

Ben Henderson  vs Frankie Edgar 
Donald Cerrone  vs Melvin Guillard  
Jake Shields  vs Ed Herman 
Yushin Okami  vs Buddy Roberts 
Justin Lawrence  vs Max Holloway 
Dennis Bermudez  vs Tommy Hayden 
Jared Hamman  vs Michael Kuiper 

Ken Stone  vs Erik Perez

Dustin Pague  vs Chico Camus

Nik Lentz  vs Eiji Mitsuoka 

Mariusz Wach : The next big opponent of Wladimir Klitschko

                                                 
The non defeted polish will be the next opponent of Wladimir or this is what the polish fighter claims. Mariusz assured the reputation that was created by the polish news and his personal manager came in contact with the team of the Ukraine athlete.

The fight will take place in Hamburg maybe in november or december and the polish fighter stated that he was training for a fight with Klitchko for over one year!

    

Manny Pacquiao : He's abs-olutely hardcore!

Pacquiao is considered by a lot as one of the fastest punchers in the world of boxing. His moves are very explosive and his hands cannot be clearly seen when he is punching. His abs are absolutely ripped and this is a result of his hardcore abs training he repeats daily one or two times. He spends 5 minutes in the morning and 5 minutes in the afternoon or 10 minutes at once in order to complete his constant ab training. He never rests between workouts and as you can see in the following video he overtrains his abs daily.

Mike Tyson : The training of the human bull!

Mike Tyson was the youngest man to ever win the WBC, WBA, and IBF world heavyweight titles as just a 20 year old teen! Tyson was a real combination of power,ability and speed! His punches were landing like rockets to his enemies' faces. His is considered by a lot of people as the best boxer of all times, even better than muhammad ali. However Tyson was not a boxing gun throwing bullet punches  from his birth. His hard training made him a real killing machine.

His training program starts early in the morning and ends in the afternoon when mike would eat his dinner and go to sleep in order to rest for the next hard training day. 

Daily Regimen (7 days a week):

5am: get up and go for a 3 mile jog
6am: come back home shower and go back to bed (great workout for those huge legs of his)
10am wake up: eat oatmeal
12pm: do ring work (10 rounds of sparring)
2pm: have another meal (steak and pasta with fruit juice drink)
3pm: more ring work and 60 mins on the exercise bike (again working those huge legs forendurance)
5pm: 2000 sit-ups; 500-800 dips; 500 press-ups; 500 shrugs with a 30kg barbell and 10 mins of neck exercises
7pm: steak and pasta meal again with fruit juice (orange i think it was)
8pm: another 30 minutes on the exercise bike then watch TV and then go to bed.

Tyson also had great genetics. He was a "big" boy from his birth and with hard training he became very strong.

His diet contained 2 steaks almost every day in order to give enough food to his muscles to recover.

Eating meet so often is not maybe the best for your cholesterol levels but Mike now turned his diet to vegan!

Explosiveness and Endurance : The combination of the champion

Explosiveness and Endurance: That's probably a big chapter with a lot of opinions on it and a lot of different techniques that have been used by many fighters.Professional boxers, kick boxers and thai fighters have used similar types of training in their daily routine to build muscle strength and endurance. Throwing punches seems easy from your screen, but in fact it is very difficult to keep moving and punching for 3 minutes constantly. Without explosiveness your punches would be weak and could not cause damage to your opponent. Training your explosiveness means that you're doing workouts that need strength and speed, that's what explosiveness is, the combination of strength and speed. So there is a big variety of workouts you could try to become explosive like a tiger!

EXPLOSIVENESS

1) Clap Push ups

A great workout to improve your chest and shoulders' strength. Increasing speed in clap push ups will help you increase your punsching speed beacause its the same move the muscle does.
2) Jumping squats

There are a lot of people who believe that strong legs will help your punching strength and they are absolutely right! The biggest muscles of the human body are the legs and when punching you need to have your legs well trained in order to stay stable and move fast! Jumping squats is a great workout for your legs and for loosing fat. This workout will give you great leg endurance and ecplosivity.

3) Shoulder Press

This classical workout will improve your shoulders' strength and as a result your punches and especially your hooks! This workout is as simple as it seems but it would be better if you lift your arms fast and drow them down slowly to increase explosivity!

4)Dumbbell Punches

The last one workout that will definetely increase your upper body endurance and your punching speed is weighted punches. Take 2 light dumbbells(0.5 kg,1kg,2kg,3kg) and sjadowbox with them. 100 PUNCHES X 4 TIMES is a very good routine and you'll indisputably see better results after 2 weeks or less! 

ENDURANCE AND STAMINA:

Ok this is another one big chapter but there are a few standar methods used by the first boxers till today.

1) Jumping Rope

Jumping rope is one of the most famous techniques to increase your stamina and your concerntration. 15 minutes are enough in your daily schedule but for better results you can repeat for another 15 minutes in the afternoon. There are a lot of jumping rope moves you can watch here!

2) Running

 
Almost everyone boxer, kick boxer and thai fighter runs a few miles early in the morning in order to burn fat and improve his/her stamina. The best time is in the morning before you eat breakfast because you can burn even 60% more fat than running in the afternoon or any other time.
                                                                   3)Shadow boxing and heavybag

Shadow boxing and punching the heavy bag are two great aerobic workouts. It is a chance to improve your technique and burn fat! Ten minutes of shadow boxing and you will definitely cough up blood!

Buakaw: An amazing fighter!

When started creating this blog, I thought it would be great to start with a tribute ti this amazing athlete who has faced many troubled lately and was forced to retire from muay thai and kickboxing. However this amazing fighter has won plenty fights and has become famous on the world of martial arts!

Buakaw was born in Surin, Thailand and started thai boxing at the age of eight in his home province of Surin in the northeastern Thailand. He moved to Chachoengsao when he was 15, and since then he has been with the Por. Pramuk Gym. His first fight name was Damtamin Kiat-anan.
Buakaw has collected several belts to his name since fighting in Bangkok. The Omnoi Stadium featherweight title was his first belt, after that he would go on to take the featherweight champion of Thailand title. Buakaw then proceeded to win another Omnoi Stadium title belt, this time at in lightweight division. In December 2002, Buakaw won the Toyota Marathon 140 lb. tournament at Lumpinee Boxing Stadium, beating the highly regarded Kobayashi of Japan in the final.

In July 2004 Buakaw became the K-1 MAX World champion beating John Wayne Parr, Takayuki Kohiruimaki and previous champion Masato in the finals. In 2005 he nearly repeated his run for tournament champion, but lost the extra round decision to Dutch shoot-boxer, Andy Souwer in the finals. In the 2006 K-1 MAX World Grand Prix, Buakaw again faced Andy Souwer in the finals, but this time defeated Souwer by TKO with a flurry of punches, thereby winning his second K-1 World MAX title and becoming the first man to win that title twice.
Buakaw lost to Masato by unanimous decision at the K-1 World MAX 2007 quarterfinals. Despite Buakaw being able to land vicious leg kicks throughout the match, Masato scored a knockdown in the first round and continued to land numerous punch combinations throughout the fight which earned Masato a unanimous decision victory.
In 2010, Buakaw co-starred in the martial arts movie Yamada: The Samurai of Ayothaya based on the life of Yamada Nagamasa, a Japanese adventurer who gained considerable influence in Thailand at the beginning of the 17th century and became the governor of the Nakhon Si Thammarat province in southern Thailand.
Even though being the semi finalist of the K-1 World MAX 2009 Final Buakaw did not compete in the K-1 World MAX 2010 in Seoul World Championship Tournament Final 16. Instead he entered the Shoot Boxing World Tournament 2010 along with the former three time tournament champion Andy Souwer. However Toby Imada defeated Souwer in the semi finals to face Buakaw in the final. Buakaw defeated Imada via TKO in the second round to become the new 2010 Shoot Boxing S-Cup World champion.

Since March 1, 2012, he was missing away from his training camp. On March 12, he appeared on a Thai TV talk show and apologized to the fans. He stated that he has had chronic problems in Por. Pramuk Gym since 2009 and felt that he was insulted by the behavior of the key figure there, that was why he disappeared. He had been scheduled to visit Japan with the Prime Minister Yingluck Shinawatra for an exhibition match but it was canceled with another fight. As a result of the contemplation, he decided to part ways with the gym. He said "I can stand tough training, but not poor treatment. It is about mind, not the body,".
On March 17, 2012, Buakaw's sponsor Yokkao Boxing announced on Twitter that he would return to training. At this time they are referring to him as Buakaw Banchamek. He had resumed training at a the "newly-built" Banchamek gym (named after him), as of March 22, 2012. He is scheduled to fight Mickael Cornubet at ThaiFight on April 17, 2012.^[
As of March 30, 2012 he was prevented from fighting at Thai Fight in April 2012, until he files a complaint with Sports Authority of Thailand, and later is proven right about his claims of being "unfairly treated" by Por. Pramuk. On April 4 he said that his fight name for the fight later that month, would be "Buakaw", and that he "may not use the name of the boxing camp Por. Pramuk".
His first fight after leaving Por Pramuk Gym was a success. He knocked out Rustem Zaripov at 2:45 of the 2nd round with very accurate punches. As of May 31, 2012 Buakaw told the press that he wanted to end the dispute between him and Por Pramuk Gym; therefore he decided to retire.^[ Buakaw has been seen in jiujitsu, judo and wrestling classes. Showing signs of a possible MMA career. This would allow Buakaw to fight without breaching his contract with the Por. Parmuk boxing camp.