KSW this time back in Poland - Krakow Tauron Arena
The most unanticipated MMA battle between two friends and best polish MMA fighters in KSW federation will face each other for a International KSW title. For a long time both fighters were pledging that such fight will never take place, however as fans and KSW pressed we finally at the point where we will be able to watch both of them in the cage.
Here is the introduction to their fight with english subs:
They are the fight of the night which all fans will be waiting for, however there are two other belt titles fights and untitled fights will also bring lots of excitement to fans of MMA and KSW federation.
The Main Fight Card:
Some exciting fights awaiting us, if you were not able to obtain tickets for the KSW we can watch it via pay per view.
Muay Thai Grand Prix, the premier Muay Thai and K-1 UK based promotion featuring competitors from all over the globe.
#MuscleMassBrothers and friends supporting our friend Krystian Ozog at o2 indigo. After taught security search we have reached the venue. Excited to see the fights that were awaiting inside! The battles has been awesome but the one that was most awaited for has been a number #14.
*B-Class – 70KG* Michael Pham (UK) V Krystian Ozog (Pol)
Highlight of the fight
Our friend Krystian Ozog (GMMA) had his first huge professional event at o2 Indigo contesting experienced Muay Thai fighter Michael Pham (Team Tieu). The fight has started unfortunately for Krystian (Blue corner) a bit to slow at first, however after second round the cards has flipped and we were in hope for Krystian to win the fight. However the decision by the judges was unanimous, perhaps one more round would change the verdict. Furthermore, the fight has been a great show with exciting twists in action without a stop. Even though MuscleMassBrothers has been there to support Krystian in his rumble we were happy to accompany him on his journey and our looking to future amazing fights!
Train with Krystian and GMMA Academy in London (Shepard Bush, Southall and Croydon)
Muay Thai Grand Prix 2015 at o2 Indigo has been a great event with unthinkably high number of fights in one evening/night.
Muscle Mass Brothers at the venue supporting our GMMA fighter Krystian Ozog at the awesome and infamous o2 indigo!
The event consisted of more than 20 fights at one evening/night! With few KOs and title fights as well as a four men tournament.
The event has been a great experience for anybody interest even slightly in martial arts, Muay Thai or K1. We would not even think that each one of the fight would be such great show. There were twists in action from KOs to split decisions. Fighters has shown awesome spirit and each fight has shown different skill set and emotion.
The fighters has shown gratitude and respect to their opponents before and after the fights, spreading the great sport experience.
Even the youngest fighters has shown that age does not matter. They have fought well and showed off in the way, some adults would like to.
None of the fighters gave up and fought until the end they have all fought at the highest level.
Also Muay Thai Grand Prix has gained a world champion with his amazing fight.
Matthew Tieu def. Thibaud Duphil by unanimous decision
Full List of the Fights
MUAY THAI GRAND PRIX 2 – Sunday 22nd November 2015
*MTGP 4 Man Tournament – 66KG*
Khun Bank (Tha)
Charlie Peters (UK)
Alex Bublea (Rom)
Ben Lucas (UK)
–Main Event–
*MTGP World Super Featherweight Championship*
Jose Varela (Por) V Hamlaoui Yacine (Fra)
–Co-Main Event–
*MTGP World Featherweight Championship*
Matt Tieu (UK) V Thibaud Duphil (Fra)
*Super K-1 – 60KG*
Jamie Whelan (UK) V Ioannis Papaioannou (Gre)
The biggest mixed martial arts organization in Europe, Poland’s KSW
Federation makes history with its first international show, scheduled
for October 31st in the famous The SSE Arena, Wembley in London,
England.
MMA aficionados from all over Britain will be now able to witness the
most spectacular combat sports event in the world, featuring some of
the most exciting European fighters competing in the KSW’s circular
cage.
In the event’s headliner five-time World’s Strongest Man Mariusz
Pudzianowski (8-3, 2 KO, 2 Sub) will fight for the first time on UK
soil. In five years of his professional career, the world-famous athlete
has made an incredible metamorphosis from a freak show attraction to a
complete mixed martial artist. In his most recent outings Pudzianowski
defeated two former UFC fighters Sean McCorkle and Oli Thompson as well
as judo Olympic champion Paweł Nastula.
Also on the card, one of the most decorated heavyweight kickboxers in
Poland and the extraordinary personality Marcin Różalski (5-3, 3 KO, 1
Sub) will make his return to professional MMA after one-year hiatus.
After collecting three consecutive victories over Rodney Glunder, Paul
Slowinski and Nick Rossborough, the mighty Pole was matched against
kickboxing legend Peter Graham last October. Before he lost due to knee
injury in the second, he was going blow for blow with a dangerous
Australian. Now he returns to KSW cage for another memorable war.
Including the announced headliners, KSW: Road to Wembley will feature
some of the biggest and most recognizable KSW stars along with top
British fighters in the seven main card bouts.
Winner: Peter Graham TKO (Punches and Elbows)
Round 2 - Time 2:00
Pudzianowki (9-4) was visibly exhausted in round two, and Graham wasted no time in attacking on the feet. Pudzianowski’s only response was to fall to his back, which allowed Graham to go to work with ground-and-pound. When “The Chief” decided to return to his feet, it took some serious effort just for Pudzianowski to follow suit.
Moments later, Graham sent his reeling foe to the canvas once more, and from there, the finish was academic. The defeat snaps a four-fight winning streak for Pudzianowski; Graham, meanwhile, won for just the second time in six outings.
Winner: Borys Mankowski, Belt defender (Guillotine Choke)
Round 1 - Time 3:02
Moments after losing a point for landing an illegal knee, Borys Mankowski submitted Jesse Taylor with a guillotine choke to retain his KSW welterweight strap in the evening’s co-main event. The end came 3:02 into round one, giving Mankowski his fifth straight triumph in the Polish promotion
Winner: James McSweeney (Rear-Naked Choke)
Round 1 - Time 2:16
James McSweeney took fellow kickboxer Marcin Rozalski out of his element, submitting his opponent with a rear-naked choke 2:13 into round one of their heavyweight clash. The win snapped a two-fight skid for the London native, who initially rose to prominence during his time on “The Ultimate Fighter 10.”
Winner: Tomasz Narkun, New Belt Holder (KO (Punches)
Round 1 - Time 1:55
Tomasz Narkun avenged a previous loss to Goran Reljic in decisive fashion, as he captured the KSW light heavyweight title with a first-round technical knockout victory. Narkun put his foe away with a pair of massive right hands from inside guard at the 1:55 mark.
Winner: Mateusz Gamrot TKO (Punches)
Round 2 - Time: 3:21
n a battle of up-and-coming lightweights, Poland’s Mateusz Gamrot earned a technical knockout victory over Russia’s Marif Piraev. A barrage of hammerfists from top position brought a halt to the contest 3:21 into round two.
Winner: Jim Wallhead TKO (Punches)
Round
Jim Wallhead avoided the traps of submission specialist Rafal Moks en route to a second-round technical knockout triumph in a welterweight scrap. A left uppercut-right hook combination from “Judo Jim” sent Moks (10-8) stumbling backward to his seat, and a follow-up left put the Pole out for good at the 2:26 mark of the period.
Winner: Oli Thompson DQ (Knee to Head of Grounded Fighter)
Oli Thompson defeated Michal Wlodarek via disqualification when Wlodrek landed a pair of illegal knees to his downed foe in the third stanza. After a brief halt in the action, the English strongman, bloodied near his left eye, informed the referee that he was unable to continue and was awarded the victory.
Winner: Maiquel Falacao KO (Punch)
Maiquel Falcao scored a resounding knockout victory over Brett Cooper in a middleweight contest. A perfectly-placed right cross dropped the former Bellator MMA title challenger, and Falcao landed just one follow-up punch on the mat before the bout was halted 59 seconds into round one.
Winner: Leszek Krawkowski Decision (Unanimous)
In the evening’s opening bout, Polish prospect Leszek Krakowski kept his unblemished record intact, taking a unanimous decision over “The Ultimate Fighter 9” alum Andre Winner in a lightweight bout. Two judges scored the contest 29-28, while a third saw it 30-27, all in favor of Krakowski.
Read more at http://tinyurl.com/moreonKSW
Muscle Mass Brothers, have enjoyed the event with great twists in action and awesome performance from the fighters. We are looking to attend more of KSW events and lets hope they will come back to London or UK in near future.
The fierce night of boxing in Poland, Lodz at Atlas Arena
has been an amazing experience for Muscle Mass Brothers. The 26th of
September has been a must watch with many amazing Polish and International
fighters.
Tomasz Jabłoński -
Bartosz Gołębiewski (3 Rounds)
Maciej Miszkiń-
Tomasz Gargula (8 Rounds)
Ewa Brodnicka - Ewa
Piątkowska (8 Rounds)
Kamil Szeremeta - Patrick
Mendy (8 Rounds)
Michał Cieślak - Shawn
Cox (8 Rounds)
Dariusz Sęk – Cornelius
White (10 Rounds)
Nagy Aguilera - Marcin
Rekowski (10 Rounds)
Final Fight
Tomasz Adamek – Przemyslaw Saleta (10 Rounds)
The final fight of the night is between two polish boxing
stars: ex-champion with world titles in
junior heavyweight and light-heavyweight also with European titles Tomasz
Adamek who has fought with ex-champion of Poland and Europe in Heavyweight
Przemyslaw Saleta.
The fight has been pretty much one sided with great
domination from younger and lighter boxer who has won after 5th
round Tomasz Adamek. Even as many viewers were disappointed the fight showed
that sport has no boundaries and as long we are willing to train hard we can do
impossible in the age that nobody would expect such thrilling fight. It has
been a great motivational experience and a night which Muscle Mass Brothers
will remember for a long time.
The Atlas Arena in Lodz was amazing with great light and
sound effects and exciting atmosphere. Muscle Mass Brothers will attend more of
amazing fighting events and would suggest anybody interested in any kind of
fighting sports. We will be awaiting
another great event which will be held in London.
The event was a great
invitation to Polish MMA federation KSW which for the first time will be held
in Wembley stadium in London on October.
Eat quality food. Increase your protein. Train hard.
Those rules may seem obvious, but here's the catch: the
order they're in matters. Two of Muscle Mass Brothers are on gaining diet. More
muscle you have, the more you have to feed. The key is feeding your muscles
consistently with high-quality fuel.
We could go down to numbers with macros but each person will
have different intake of proteins, carbs and fats. We will tell you the
priorities, because the way they break down for everyone is going to be
different. Here are the three guiding principles that determine what goes on my
plate:
Balance meals around lean protein
Include nutrient-rich, low-glycemic carbs
Enjoy generous portions of healthy fats
THE PROTEIN WAY OF LIFE
Our muscles are made out of a protein that is why we use
them to build up our body. Well, not quite. The amino acids that make up
protein are the building blocks of muscle, and your body needs these substances
during and after training for repair and recovery. It breaks down the protein
into the respective aminos, uses them for their various functions, and then you
convert what doesn't get used. While training at gym we break our muscle
tissues that is why we need to replenish them, so balancing it out with
adequate amounts of protein throughout the day is important.
We take in 1.5 to 1.75 grams of protein per kg of bodyweight
per day and divide that total number by the number of meals. We need to calculate how much protein each day
we need to consume. Spread this across 6 meals. The reason we eat protein
frequently throughout the day is that muscles are built outside the gym. We may
spend an hour or two training each day, but it's the other 22 hours or so when
we earn our results.
The amount of protein we eat is a secondary concern. Quality
comes first, so think "what" before "how much." For Muscle
Mass Brothers, the "what" is lean and not fried. If you adhere to
eating lean, non-fried sources of protein, you maximize your chances of gaining
maximum amounts of muscle with minimal increases in body fat. My favorite
sources of lean protein are standard: egg whites, chicken breast, 98 percent or
leaner ground beef, turkey, fish, and quality protein supplements.
Another benefit of protein is that it doesn't raise insulin
like carbs do. Insulin is a powerful hormone, and elevating levels at
non-optimal times—basically any point in the day besides post-workout—can lead
to increased fat storage. By eating lean protein often and carbs more
strategically, we keep insulin levels in-check until the time comes when we want
to raise them.
FIND THE SWEET SPOT
Protein is the cornerstone of bodybuilding nutrition plan in
that it determines how many meals we eat each day. But carbs and healthy fats
are equally important and so is their quality. One of the most common questions
we get from people is if we eat a low-carb diet to stay sub 8-percent body fat.
On harder training days, we consume upward of 500 g of
carbs. It all comes down to finding the amount of carbs your body can actually
utilize and consuming them strategically, rather than letting cravings or
social situations determine it for you. Out-of-control carb intake leads to
unwanted spikes in insulin, which lead to fat gain. It's that simple.
Carbohydrates give our working muscles the energy to do
their job. Without them, we would feel tired, and our gym sessions would
definitely struggle as a result. Just like we approach our protein intake as a
way to repair our muscles after training, we aim for the carb "sweet
spot" where we can maximize energy and glycogen replenishment. And just
like with protein, quality is crucial. Our carbs come from high-fiber, high-nutrient
foods. We should include plenty of sweet potatoes, oatmeal, and brown rice,
among others.
HEALTHY FATS TIME FOR AN OIL CHANGE
When trying to gain size, fat is a great source of calories,
offering double that of both carbs and protein. Fat gives 9 calories per gram.
Carbs and protein both give 4 calories per gram.
More calories? How could that be good when you're trying to
avoid getting fat? Remember, the quality of the calories you pack in is the
first priority when you're trying to pack on quality muscle. Enjoy—that's
right, I said enjoy—the following four sources first and foremost, and you
can't go wrong:
Avocado
Fish
Nuts and nut butters (high quality nu butter with high % of
nuts)
Olives/olive oil
There are nutrients within these fat sources which decrease
inflammation, improve mental function, improve eyesight, and give you healthier
skin, hair, and nails. When we are crushing the iron in the gym each day, our
goal is to be strong and big, but also healthy and mobile. To get that way, we
need to eat all of these generously on a regular basis, and we also take
omega-3 supplements daily, in the form of fish oil or krill oil.
There's some cool science showing how omega-3 fats might
actually burn fat as well as provide other benefits. Cheap, processed fats from
things like butter, chips, and ranch dip, on the other hand, are simply a
"no."
QUALITY TRAINING DESERVES QUALITY FUEL
Bodybuilding is more than a culture it's a lifestyle. You
can't do it sloppily and succeed, especially if you have high-level competitive
ambitions like some of Muscle Mass Brothers members. Your results speak for
themselves, and your hard work pays off in ways that you can see, feel, and
measure. There's nothing like the feeling when it all comes together.
For more informations, Diet, Training or have any questions do not hesitate to contact Muscle Mass Brothers via website, Facebook or Forum.
"Einstein famously defined insanity as doing the same thing over and over again but expecting a different result."
What is Full-body workout training?
How do we build our muscles?
What is the true way of muscle perfection? The true way to build a chiseled, muscular
physique is day after day, year after year of hard 4-5 times a week of training.
But is it the only way?
Hard work is still needed. You get as much as you give in to
your training. However, you don't have to train on a split system four or more
days each week to see gains. The full-body workout can help you progress and is
easy to fit into your schedule.
Full-Body workout has become a stereotype but it can be used
to lose weight and/or gain muscles. One of our Muscle Mass Brothers is on this
regime and in few weeks will show his transformations.
Full-Body workout is not what some people think. It is not
only lightweights and lots of rest. Real full-body workout uses relatively heavy
weights but not too heavy so you can accomplish your reps. You can shape this
kind of training depending on your goals.
Few points about Full-Body workout:
SAVES TIME
Probably the biggest positive about training your entire body
at once is that your gym frequency decreases to around two to three times every
seven days. However to complete all exercises takes around 1 hour and if you
add to it Cardio for reduction like 45 minutes of running or cycling will add
up to your training to around 2 hours. 3 days a week = 6h hours
BOOSTS YOUR CARDIOVASCULAR SYSTEM
Squeezing solid 3-4 sets per body part into a 60-minute
workout session gets your cardiovascular system up to speed in a hurry.
RULES FOR FULL-BODY WORKOUTS
Train every 2 days if you want to make it to insane intensity
you can fit in 6 days of full body workout and rest on Sunday.
Training with weights every few days in between full-body
workouts can be used to add a few cardio sessions.
LIFT HEAVY
Many athletes who try full-body workouts get trapped into
training lighter than they usually would in order to conserve energy for body
parts that come later in their routine. However it is all up to you to make
most progress we need exercise in progressive and optimal level we can create a
training journal where we can note down what weights per sets we use. We can
add weights week to week slightly increasing to build up our strength. Keep
your weights as heavy as you can.
PERFORM 1-2 EXERCISE PER MUSCLE GROUP
It is very important to limit our exercise per muscle group.
The exercise allow you to move heavy weights and overload
the muscles without performing endless exercises. Once you choose your
exercises, plan your routines so you do 3-to-4 sets of each exercise for
10-to-15 repetitions.
KEEP YOUR WORKOUT TO AN HOUR OR LESS
When you are planning your workouts, remember that
resistance training affects your natural muscle building hormones and adjust
accordingly.
Lots of big compound exercises will help boost your natural
testosterone levels; however, long workouts also boost levels of the catabolic
hormone cortisol.
Keeping your workouts fairly brief but still intense is
ideal for getting the best of both worlds. Sticking to 60 minutes or less is a
good rule of thumb.
CONSUME A POST-WORKOUT SHAKE IMMEDIATELY AFTER TRAINING
During full-body workouts, large amounts of glycogen are
used to fuel your exertions, so it's important that you replenish your glycogen
stores as soon as possible after training.
Replenishing your glycogen right after training jump-starts
the recovery process. Conversely, not taking advantage of this crucial time can
slow your results significantly. Think of it as filling up the gas tank on your
car after a long drive.
CHANGE THE ORDER OF YOUR WORKOUTS
Training chest first for every full-body workout is doing a
disservice to the rest of your physique's symmetry.
What seems to work better for ensuring your three major body
parts get equal attention is alternating between doing chest, back, and legs
first in your three workouts a week. Don't always leave abs or calves for last,
though!
EXAMPLE:
Based on our forum and one of the Muscle Mass Brothers we
have set of exercises
Lets talk about Training A:
Squat with the barbell (on the
back)
Leg Curl depending on the
machine you have in the gym (sitting/laying down)
Arm Bar Row above the grip
Deadlifts
Front Dumbbell Raise
Lateral Raise
Dumbbell Chest Press (flat
bench)
Incline flyes on bench
Barbell Curl
Training B:
Sit up with barbell in front
Pull ups Wide grip
Arm Bar Row under the grip
Standing military Press
Upright Barbell Row
Incline Bench Press
Dips
Biceps with dumbbell
Week 1: Week
2:
Day 1: A15
Day 1: B15
Day 2: B10
Day 2: A10
Day 3: A5
Day 3: B5
# Training with 15 reps
have 3 sets
#Training with 10/5 reps
have 4 sets
Eg.:
Day 1: A
15 = We use training A with 15 reps of 3 sets per exercise
Day 2: B10 = We use training B
with 10 reps of 4 sets per exercise
If we are on reduction we can add
30-45 minutes of cardio with heart rate of 135-145 BPM
and after each training add 20 minutes of ab work.
We advise to change our exercise training every 8 weeks to
keep our body adapting to different types of exercise for better progress.
Muscle Mass Brother welcome any questions and can help you in Full-Body workout and other trainings, If you want to find out more check our Facebook, Website and Forum.
We can help in your training or even train with you just contact us for more info.
