MMA Workout - Dumbbell Shoulder Strength Endurance Complex

[hardstylerforlife1]

dude thank you so so much

[fishNtits]

all these isolation moves aren't that great for sports IMO. presses, push presses, cleanr & jerk, upright rows would be much better. A side raise with a dumbell is not a movement thats easily applied in combat sports.

[MyViews777]

Hey for the dumbbell press do you bend for knees at all???

[Blockeur]

very nice !

[xboxnitrogen]

hey man how many times u do these 8 exercises for :?? i just did it and so exhausted.. btwi m aboxer haha so i dont get gassed outthat easy ;) great workkout G.(Y)

[ericwongmma]

@xboxnitrogen do 10 reps of each exercise, do 2-4 sets... rest 1-2 minutes between sets...

yeah it's tough - and it'll really help with that burning feeling in the shoulders after you throw your furious combos!

[xboxnitrogen]

ye man i know...listen i do this once a week i add it to my shoulder workout which is on wednesday ..do u di it everyday ??thanks

[ericwongmma]

@xboxnitrogen do it twice a week...

[xboxnitrogen]

yeah sweet ...does this make your traps and shoulders big and wideR and how much time i do it for like for ex ( 8 weeks . 15 weeks ...) and how long it takes to start seeing a difference ? ? thanks man.

[5till13lazin]

i guess you're not a striker eh?

[ASSBANG6969]

Nice Routine. I think MAXXing out the Push-ups to failure.....then Immediately going to the DUMBELLS, this would create, "SUPER-POWER's, " for the Shoulders!

[lovin90]

Also, full body workouts are for endurance and fat loss.

All the "fighters" out there need to understand that you need different workouts for strength, speed, power, size, etc.

It is just sad watching young guys for years do the same crap and give up b/c they don't become better fighters / bigger / stronger / etc.

The other thing is workout with your mind and muscles, and NOT your ego. Kudos on noting the importance of form ericwongmma.

[lovin90]

To everyone. Never work your rotators with upper arm parallel to ground like he does at 2:28. Always do with it to your side. Either lay on your side, or use cables if you want to stand up.

This impinges the shoulder girdle and is HORRIBLE on your rotator cuff.

I commend the few people I see in gyms working their rotators, but virtually all do it this way, and you are just asking for shoulder troubles.

Good luck!

[ericwongmma]

Hey man, thanks for the comment, but I do think that you must work your rotators in this position because it trains the supraspinatus more, while with the arm at your side you're working the teres minor more.

Both are important for scapular stability.

The key to performing the exercise as I show in 2:28 is to keep your shoulder blades down and back, NOT letting your upper traps dominate the movement. Doing so like you said may lead to impingement issues.

[lovin90]

To focus more on the supraspinatus, you do halfway between a lateral and a front raise.

Start with your hands like they are holding cans. Now, raise them 45 degrees from your front (halfway between front and side). Now, empty the imaginary cans that you are holding so that your knuckles face inward. While leaving your hands in this position, bring your arms back down and up. This will fry the supraspinatus.

[Nyvillan19yrold]

yeah thats a great rotator cuff workout. the empty soda cans!!! well done explaining it

[lovin90]

As you pointed out, keep your shoulders down and traps out of the movement since this increases impingement.

Another note, during seated rows and other back movements that aren't for traps, remember to pull down and into your belly button to keep your shoulders down. You will find out in a day or two where your rhomboids are. They will get sore b/c you stopped using your traps instead. Most people will find that they cheat on all their back movements with traps and bi's.

[44rumblefish]

@lovin90,

Yep. I think most of what guy is showing is great, so I mean him no disrespect. But I am 44 now and I was a middle weight body builder for 22 years as well as a person involved in several martial arts since age 8. Not only have I seen the injuries that lovin90 describes, ( about 20 guys at the gym) I also have them in my left shoulder. Simply changing the hand position to vertical from horizontal is all that needs to happen. This is no slam on the above video. It is a good video. I

[deckomanilo]

@lovin90 Why don't you fuck off with your comments, eric's too polite, if i were him i'd track you down and fucking smash you, you piss weak rotator cuff cunt

[ericwongmma]

you can do so but if you're a fighter you should be doing a full body workout...

[ericwongmma]

yeah that's fine... although if you're a fighter, doing a chest/triceps split tells me you're on an inefficient s&c program...

[yoyobuck]

is it ok if i did the workout's in sets like 10 dumbell raises rest and the same for the rest

[DanCrase]

Unfortunately that'll defeat the purpose mate. The point of complexes is to develop endurance; which means working continually to push past the point of fatigue.

[yoyobuck]

oh right thanks for that i understand the point of doin it 1 after another now :}

[DanCrase]

Yeah, thats the way; the point of complex exercises is to work up to and through the point of fatigue in order to develop the "staying power" of muscles. You don't need to use a heavy weight, as the length of the exercise itself will wear you down with even light weights!

[deckomanilo]

this is an unbelievably gay workout, you fuckwit

[gpburr]

Lol @ fuckwit part. But seriously, if you've ever even lifted a weight in your life (which I doubt you have), then you could certainly see the value of this workout.

[deckomanilo]

actually i'm reasonably muscular (not huge), hence the interest in weight vids in the first place and hence the informed comment, i stand by it, the workout is gay

[towno123]

you have no idea wat your talig about if you call this gay..yo guys 'o im so big im awesome' get in the ring eith eric or one of the fighters you fuckwit learn ebfore you speak

[iApna]

Complex workouts are great. This routine I would say is for beginners. But its not what you call gay.

You can make it more intense by adding complex burpees routines, add some plyos between sets, whatever you want really.

[thgurda]

wow

this is a amazing workout

defiantly subscribing lol

keep up the videos man your good

[ericwongmma]

This workout is an endurance focused workout, so it was designed as a superset, no rest between any exercises.

But any of the exercises you find particularly challenging/weak in you can pull out and do a standard strength protocol for.

[bigfatcox]

Awsome stuff. My shoulders are garbage...this looks like what I need to strengthen them up for rolling and sparring. Was this all supersetted, or should there be rest periods btwn each excercise?