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Georges St-Pierre isn't afraid of anyone, especially not this little guy training judo a few toes away. We're at a Manhattan fitness center, talking about the price of full-body workout, when St-Pierre spots him, walks right over, and interrupts the person's sparring. He issues on the guy's legs: Sure sufficient, one leg is a mass of muscle while the opposite may as well belong to a flamingo. That's the result of relying extra on one aspect of the body--something most fighters do.
"This," St-Pierre says, "is why I lift weights."
It's true: Only full-body training builds a physique worthy of such sturdy pageant. You by no means need to paintings your chest greater than your again, as an example, even supposing your pecs are more a laugh to show off on the seaside. "Muscle imbalances lead to injuries, so using individual weights keeps your body healthy and in symmetry," says St-Pierre.
And but it is still deceptively easy to be out of balance. Every man has a dominant side with which he compensates for his weaker aspect. When's the remaining time you favored one hand as you lifted a heavy weight with both palms? You might look stronger for it, but you're harming your self. Instead, you need to work each arm individually, resolve your weaknesses, and address them till your body portions work in team spirit.
Credit St-Pierre's success to insights like this. If his physique is out of steadiness, he is in for a bruising. But he's the dominant guy within the Ultimate Fighting Championship, the welterweight champion, a tactical assassin who makes combatants furiously faucet out ahead of some parts of their our bodies snap off.
St-Pierre, 29, is robust and quick, a device of a man--5'11", with a 170-pound physique honed equally for force and flexibility. We followed him for his day's workout--because not every man would or should step inside the octagon, but every man can benefit from being as loose and injuryfree as St-Pierre has learned to be.
He has the motivation. St-Pierre lost his title once, in 2007, in a shocking upset of a fight. (He won it back a year later and hasn't lost since.) "When I sleep at night, occasionally I let my mind wander, and I think afraid," he says. "I'm frightened that I'm not dwelling as much as my very own expectancies. That my opponent may well be working more difficult to change into just a little better. Acknowledging that fear pushes me to something higher."
Read more about Georges St-Pierre's motivation and focus...
"When I train, I lose my mind," St-Pierre says. Then he walks up to a barbell loaded with 155 pounds and performs a snatch. He presses his shins against the bar, strangles the iron with his hands, pushes his hips back, and releases a carnal scream as he explosively lifts the bar off the ground and up to his chest. Then he hoists it above his head (deep breath) and drops the bar in front of him (loud grunt). He is otherwise wordless, which is how he'll remain for his 60-minute workout.
A fighter can be a brawler, but St-Pierre believes he's practicing an art. There's beauty in the takedown, he says. And whether you embrace that spin or not, his workout does achieve something artful: In this gym in Manhattan, populated by average guys taking mixed-martial arts 101 classes, he's working out alone in a room with a single large window that lets everyone watch him. As if he's on a wall in a museum.
And he's worth stopping to admire.
The first thing to notice: He starts with the snatch. There's a good reason for this. The snatch activates every muscle in your lower body (quads, glutes, and hamstrings) before shifting the emphasis to your upper body as you raise the bar. Do complex moves like this early when you're fresh, because perfect form is essential. Schedule them later and your performance suffers, which can lead to injury.
From the snatch, St-Pierre moves on to bench presses, weighted chinups, and alternating jump lunges. His workouts always involve circuits, bundling two to four exercises with little rest in between. It's hard as hell, but that's the point. "I push so arduous that it builds the mental energy I wish to stay pushing when I fight," he says. "You can not win at anything else if you shouldn't have psychological toughness."
If this sounds like athlete babble, the equivalent of "giving it 110 %," you should know that it's not. A workout that's mentally easy is a bad sign. Either the exercises are wrong, the weights are too light, or you're resting too long. When your body adjusts to the challenges you present to it, you stop building strength and muscle. And then you have to play catch-up--something St-Pierre never wants to do. "If it's important to educate to be in form for a combat," he says, "then you are already out of shape."
Whatever they're doing, it looks like it hurts. St-Pierre is finished with weights for the day, and he's now in the ring with a trainer and another UFC fighter, Kenny Florian. They're working on a new takedown move that involves some gnarly twisting of the foot, but refuse to tell me more. (At one point they even confront me to make sure I'm not an opponent's spy posing as a Men's Health writer.) They take turns being the victim, which means there's always someone being slammed to the floor and wincing in very real pain.
It goes on for an hour.
This is how St-Pierre builds a regimen--adding a new move in the gym, or learning more wrestling, judo, karate, or Brazilian jiu-jitsu. "Every problem should be handled with entire focus," he says.
In his mind, it's all connected: You master one thing and then build on it. He'd never just grab some weights and try a lift without understanding it. It's tempting to do that, especially if you're in the gym alone or feel embarrassed about asking an expert for help. But approach someone anyway. Learn the move slowly, and with light weights. Otherwise you could be asking that expert to help you off the floor.
St-Pierre asks trainers for help all the time. He did it after the foot-twisting takedowns, and he does it after almost every routine. That's how he spots his weaknesses and fixes them. Over and over. Meticulously. "You must remind your self that failure is not about loss of skill," he says. "It's about passion. Those who fail don't succeed in greatness, as a result of they're not prepared to look forward to it."
Read on for Georges St-Pierre's recipe for intensity...
Georges St-Pierre's recipe for intensity
BURST THROUGH WARMUPSFirst up in St-Pierre's workout: about 50 feet of walking with bands and then a quick threeexercise circuit. "Tailor your warmup to suit your workout, and you'll be able to exert extra drive and effort," says Erik Owings, one of St-Pierre's trainers. Start with three body-weight exercises, like pushups (upper body), planks (core), and squats (lower body). Do 10 reps each, without rest. Now you're ready.
STRETCH YOUR EQUIPMENTBuy a few weights and you've basically bought a home gym. "Sometimes the simplest exercises done with perfect method are the right for you," says Owings. Look at St-Pierre's setup: barbells, dumbbells, kettlebells, medicine balls, and some ropes. His training routine is based on multimuscle moves, like snatches, bench presses, and chinups--all important moves that use the most basic of weights.
TRAIN IN 3DIf you always move in one direction-- pushing weights up but never down, for example--you're weaker than you think. St-Pierre demanding situations his physique the similar manner he must use it: up and down, left and right, ahead and backward. Train on a lot of planes, even when you find yourself running your core. So in addition to planks or situps, take a look at rotational actions, like Russian twists, and build steadiness with Swiss-ball rollouts.
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