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FABRICIO WERDUM image1

Posted in: Articles by ProSource, Featured Content, Superfeature Articles, Training Articles | May 23, 2012



MMA Star Is Bigger, Stronger, Faster


FABRICIO WERDUM image It is a staple element in every fight movie -- the hero, ravaged in the biggest bout of his life, questions himself and everything he has accomplished. In a moment of despair he looks deep inside and commits to rebuilding his body for an amazing comeback in the ring or cage.

In the case of UFC heavyweight contender Fabricio Werdum, this is not a Hollywood tale. Following a close decision loss to a bigger, more muscular Alistair Overeem in the summer of 2011, Fabricio's rising MMA career hit a stone wall. "I was very aggressive and hit Overeem a lot, but I wasn't strong enough to get him to the ground to finish him," says the Brazilian grappler. "So I vowed then that I would never lose another bout to a fighter who was stronger or more powerful than me." As a result, he took a new approach to his training ... and turned to MHP to make his transformation complete.

Fabricio's transformation to a bigger, stronger ultimate fighting machine came by way of former NFL fullback Jarrod Bunch, his friend and one of his training partners. The former first round draft pick was the NY Giants Offensive Player of the Year in 1992, but a debilitating knee injury ended his Giants career and he played only one more year in the NFL with the L.A. Raiders. After his gridiron career, he began training in Brazilian Jiu Jitsu, where he became a black belt and eventual World Champion. Even though he later moved full-time into a career as an actor, Jarrod continued to train in the martial arts and MMA -- working out daily with Fabricio.

Following Fabricio's narrow defeat to Overeem, Jarrod implored his friend to add serious strength training to his workout regimen. As an expert both in both Jiu Jitsu and weight lifting, Jarrod took over as strength coach and quickly made the connection between his friend and his own favorite supplement company, MHP. It wasn't long before MMA star Fabricio became part of Team MHP.

On July 29th, when he undertook a serious training program under Jarrod's direction, Fabricio weighed in at 253 lbs., but was measured at a whopping 20% body fat. Worse yet, he could barely do 5 push-ups and couldn't master a single pull-up. With advice from Jarrod and MHP's experts, Fabricio began eating every three hours, integrating lean protein, starchy carbs and precisely timed supplementation.

Keeping careful records of Fabricio's progress both under the weights and on the scale, Bunch pushed his friend to the limit. But in the end, all the sweat equity was definitely worth the investment. On November 4th, the Brazilian superstar hit the scale at 249 lbs., but with just 13.5% bodyfat (verified in Bod Pod testing). That equates to a 17 lb. loss of fat and an increase of 12 lbs. of muscle in just over 3 months!

At the same time, the MMA fighter's strength gains were equally impressive. On the final strength test day, Fabricio banged out 42 push-ups (an increase of 37 reps!) and he bench pressed 195 lbs. for 9 reps -- triple his best effort back in late July. As he prepared for his long-awaited UFC comeback, Werdum was bigger, stronger, leaner and more powerful than ever.

When Fabricio faced off against Roy Nelson in his next bout at UFC 143 on February 5th, he was a different fighter than any other time in his career. Although he's considered one of the best in the world at grappling, Fabricio stayed on his feet and displayed his newfound punching and kicking power. By the 3rd round, he completely overpowered Jones and won the bout decisively.
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Fabricio's next trip into the UFC cage is at UFC 147, scheduled for June 23rd in Brazil, versus Mike Russow. He is currently in hard training with Jarrod Bunch in Los Angeles and looking to win the fight decisively.

"MHP's support is very important for me," Fabricio says, "and a huge step in my MMA career. I've learned that nutrition is one of the most important parts of my training and with MHP I'm taking that to next level. X-FIT TRAINER gives me the energy to train hard and POWER helps me recover faster, so I keep getting stronger. I also love Power Pak Pudding -- it gives me a high protein treat to satisfy my sweet tooth! I'm now in the best shape of my life!"

FABRICIO WERDUM WORKOUT PROGRAM

For his return to the UFC, Fabricio followed a high intensity cross-training program under the direction of training partner and former NY Giants fullback Jarrod Bunch, which included heavy weight lifting, cardio, grappling and striking.

"MMA fighting requires one of the most difficult athletes' training plans," says Fabricio. "We have have everything -- strength, cardio, flexibility and muscle building. So we have to train all those physical values and keep them at the same level. I lift weights 3 times a week and so cardio 2x week. That training is planned by Jarrod Bunch, and is in addition to all my fight training. I train Muay Thai, Brazilian jiu jitsu and wrestling at my camp (Kings MMA/ Werdum Combat Team), besides my physical training."

STRENGTH TRAINING PROGRAM

MONDAY & FRIDAY
  • Bench Press: 5 sets x 8-12 reps
  • Arnold Twisting Dumbbell Press: 3 x 10
  • Pull-Ups: 3-5 sets x max reps (assisted when needed)
  • Seated 1-Arm Cable Row/Dumbbell Punch: 3 x 8-10 per side
  • Cable Leg Kicks: 3 x 10-15 per side
  • Partner Resisted Leg Curls: 3 x 10-12
WEDNESDAY
  • Incline Dumbbell Press: 3 x 10-12 reps
  • Cable Punch Press: 3 x 10-12 reps per side
  • Arnold Twisting Dumbbell Press: 3 x 10
  • 1-Arm Dumbbell Rows: 3 x 10 per side
  • Overhead Dumbbell Triceps Extensions: 3 x 10
  • 1-Arm Concentration Curls: 3 x 10-12 per arm
  • Trunk Twist Weighted Raises: 3 x 10 reps each side

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FABRICIO WERDUM'S DIET & MHP SUPPLEMENT PROGRAM

Meal 1 (Upon Rising)
Meal 2
Meal 3
  • 8-10 oz. grilled chicken/tuna/ground turkey with 1 cup of rice
  • Activite Sport: 2 tablets
Meal 4
Weight Training (Mon.-Wed.-Fri.); MMA Workout (Tues.-Thurs.-Sat.)
  • X-FIT TRAINER 30 minutes before workout
  • 2 scoops Dark Matter immediately after workout
  • ISOFAST 50: 2 Scoops 45 minutes after drinking Dark Matter
Meal 5
Meal 6 (Before Bedtime)

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>> View the complete Fabricio Werdum Photo Slideshow





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Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.





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