DOSE OF MMA

25 Responses to “MMA Workout – Dumbbell Shoulder Strength Endurance Complex”

1. xboxnitrogen
   February 24th, 2010 at 4:35 pm

   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.

2. ericwongmma
   February 24th, 2010 at 5:16 pm

   @xboxnitrogen do it twice a week…

3. xboxnitrogen
   February 24th, 2010 at 5:18 pm

   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

4. ericwongmma
   February 24th, 2010 at 5:43 pm

   @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!

5. xboxnitrogen
   February 24th, 2010 at 6:10 pm

   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)

6. TheGitfiddlekid
   February 24th, 2010 at 6:45 pm

   awesome video. great detail and advice!

7. 5till13lazin
   February 24th, 2010 at 7:31 pm

   i guess you’re not a striker eh?

8. Nyvillan19yrold
   February 24th, 2010 at 8:18 pm

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

9. ASSBANG6969
   February 24th, 2010 at 8:21 pm

   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!

10. towno123
    February 24th, 2010 at 8:21 pm

    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

11. lovin90
    February 24th, 2010 at 8:54 pm

    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.

12. lovin90
    February 24th, 2010 at 9:44 pm

    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.

13. ericwongmma
    February 24th, 2010 at 9:54 pm

    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.

14. lovin90
    February 24th, 2010 at 10:38 pm

    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.

15. lovin90
    February 24th, 2010 at 11:10 pm

    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!

16. iApna
    February 25th, 2010 at 12:07 am

    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.

17. OGskater223
    February 25th, 2010 at 12:57 am

    would it be bad to lift right before going to an mma class?

18. ericwongmma
    February 25th, 2010 at 1:12 am

    you can do so but if you’re a fighter you should be doing a full body workout…

19. OGskater223
    February 25th, 2010 at 1:57 am

    so i shouldnt combine this with chest and tri’s workout?

20. ericwongmma
    February 25th, 2010 at 1:59 am

    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…

21. OGskater223
    February 25th, 2010 at 2:24 am

    should i do this workout after working my chest and triceps

22. deckomanilo
    February 25th, 2010 at 3:11 am

    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

23. gpburr
    February 25th, 2010 at 3:54 am

    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.

24. DanCrase
    February 25th, 2010 at 3:58 am

    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!

25. yoyobuck
    February 25th, 2010 at 4:27 am

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