top ways to improve your weight training

1)Make a commitment to train at least 3 days a week or every 2 days. You need to train a few times a week to really be able to build any muscle.
2)Have a rest day in between training in order to repair muscle.
3)Eat foods or supplements high in protein and carbohydrates within one hour before and after weight training. protein and carbohydrates give you the energy and nutrients to perform your best as well as repair muscle.
4)Protein is also needed every day to maintain muscle as well as repair it. you should try to shoot for getting your body weight but in grams of protein every day which is about the maximum it can absorb.
5)For gaining muscle size extra calories are needed this can be achieved easily by having a high calorie protein shake on top of normal meals.
6)Go up reps if you aren't going up reps you probably aren't getting stronger. Try to go up one rep every time to the gym.
7)Drink at least 2 litres of water every day. muscles build way faster if they are hydrated.
8)To gain size use a weight that you can lift at least 6 reps good form with and use it until you can do 2 sets of 10 reps. once you can lift that go up 2.5 pounds per arm and repeat until you reach your goals.
9)To help training other supplements such as glutamine, nitric oxide, and creatine may be very helpful. these supplements will help give your muscles the nutrients they need and give you more energy, endurance and power in the gym. note that you shouldn't over use these supplements and should only be used on training days.
10)Drink milk before bed so that you wont burn off any muscle while you sleep. also milk is the easiest way to get a quick shot of protein.

top 3

Third on my top three ufc fighters list is Canadian Georges st-Pierre. With 13 wins 2 losses he quite a good fighter well rounded style and excellent athleticism. Georges st-Pierre has mainly a wrestling background which usually leads to wins through ground pounds and submissions and usually has slower not as exciting fights. Georges st-Pierre has decided possibly to leave the ufc to train and compete for the Canadian Olympic wrestling team which leads me to believe st-Pierre doesn't have the dedication to the ufc thus making him third on my list.

second on my top three ufc fighters list is Hawaiian Bj Penn. With 11 wins 4 losses and 1 draw he has good submissions and excellent relaxed stand up game. Bj has some impressive wins against some of the ufc top fighters and only getting better. He was also is ufc lightweight champion and was ufc welter weight champion. the reason i choose Bj as my number two is because you cant find a more relaxed fighter and his ability to never give up.

Number one on my top three ufc fighters is Brazilian fighter Anderson Silva. with 10 wins 0 losses he is very well rounded and has excellent strikes. most of Anderson wins are from knock outs and is unstoppable in the ring. Anderson Silva is and probably always will be middleweight champion. Silva is the most exciting fighter to watch and has the most technical fighter there is. Anderson has far better skill than any fighter hands down that's why he is my top fighter.

Super Powers

If i could have any super power it would have to be time control. With my time control abilities i could do so much, i could stop time when good opportunities arise such as when im in a bank and the vault door is left open. also time powers would be usefull in bad situations like when being bullied or in a car accident, i could just walk away from the situation while time is stopped. Also i could speed up time and find the cure for cancer in the future and bring it back to the present also i could go back in time to remember moments or just completely relive my life. In conclusion i don't know how my super power could really benifit the world other than me except to find out benificial knowledge from the future and bring it back to the present.