Thread: I lift 3 times a week and here it is

list the days you do jiu jitsu, and list your off days, if you are not getting one day of complete rest drop it down to a 2 day a week total body

Its very bad because its too frequent. You think that when you wake up the next day and the soreness is gone youre healed? nope thats just that you recuperated with the microtears and the growing phase begins.When you workout agen your shortcircuiting it. Give yourself more rest fool.

Originally Posted by Icy-Dice

Its very bad because its too frequent. You think that when you wake up the next day and the soreness is gone youre healed? nope thats just that you recuperated with the microtears and the growing phase begins.When you workout agen your shortcircuiting it. Give yourself more rest fool.

Muscle soreness is not caused by the microtears. And what do you know about his recovery abilities?

It looks like you're trying to organize it into an upper body day and lower body day, basically. Go ahead and layout your training schedule for the week including the days you do BJJ. Also, if possible, list any days you are able to do two workouts, like an AM and PM workout.

It amazes me that people think "more is better" in terms of quantity. I've developed my new body thinking one thing:

Quality.

Quality of program, nutrition, and above all... recovery.

Monday: jiu jitsu
Tuesday: jiu jitsu
Wed: I lift (the upper body one) than do light cardio after work, lifting is before work
Thur: lift (the one wit the hang cleans)
Friday: rest
Sat: usually little bit of open mat (jiu jitsu) and light light cardio
sun: lift (upper body)

So what should i do? anybody
feel free to give me advice

Originally Posted by dontsurfonmytur

So what should i do? anybody
feel free to give me advice

what are your goals? (size, strength, power) or are you asking what type of training you should be doing for mma? I think there was an article on t-nation about training for mma, I will try to find it for you.

That would be awesome
i want to train for overall strength, power, speed, and would like to gain decent size also

http://www.t-nation.com/readTopic.do?id=1083869

article on mma endurance,

as for your resistance training, since you have lots of different goals, definitely use undulating periodization

TBA
Deadlift
Flat Bench
Row
Lunge
Power Movement (Hang Clean maybe)

TBB
Squat
Military Press
Pull-ups
One-leg RDLS
Power Movement (Snatch maybe)

week 1: 3x12
week 2: 4x8
week 3: 5x5
power movements always stay low in reps

hope that helps

One more thing I forgot to ask. How intense is BJJ training on your upper and lower body respectively? Did you choose to only train the lower body once because of the intensity of the lower body training involved in your BJJ sessions?

Originally Posted by CowPimp

One more thing I forgot to ask. How intense is BJJ training on your upper and lower body respectively? Did you choose to only train the lower body once because of the intensity of the lower body training involved in your BJJ sessions?

Your program can't be added to another intense program as he seems to suggest. As I see and work it... it will have to be "adaptive", I'm glad you asked this question.

Originally Posted by CowPimp

One more thing I forgot to ask. How intense is BJJ training on your upper and lower body respectively? Did you choose to only train the lower body once because of the intensity of the lower body training involved in your BJJ sessions?

Sometimes we might do intense drills, but sometimes we wont

no i chose to work out my lowerbody once because i feel that cardio (running) is mostly lower body and that i dont want my legs to get any bigger than they are.
I think bjj is rough on the forearms the MOST, so more upperbody than lower.

Originally Posted by mike456

http://www.t-nation.com/readTopic.do?id=1083869

article on mma endurance,

as for your resistance training, since you have lots of different goals, definitely use undulating periodization

TBA
Deadlift
Flat Bench
Row
Lunge
Power Movement (Hang Clean maybe)

TBB
Squat
Military Press
Pull-ups
One-leg RDLS
Power Movement (Snatch maybe)

week 1: 3x12
week 2: 4x8
week 3: 5x5
power movements always stay low in reps

hope that helps

so u are syaing i should do 2 total bodys in one week? instead of 3?

also what is undulating periodization

Originally Posted by dontsurfonmytur

Sometimes we might do intense drills, but sometimes we wont

no i chose to work out my lowerbody once because i feel that cardio (running) is mostly lower body and that i dont want my legs to get any bigger than they are.
I think bjj is rough on the forearms the MOST, so more upperbody than lower.

Cardio isn't going to make your legs any bigger. Well, I don't agree with anyone stopping the hypertrophy of their legs short; I think that's silly. Anyway, that's your perogative.

If you want to do two upper body days, then I would organize it like so:

Upper body horizontal
Upper body vertical
Lower body

So you horizontal plane day would include:
Bench
Bent Rows
Incline Bench
<Insert 2nd rowing movement here>

Vertical plane day would include:
Chinups
DB Military Press
Pullups

The isolation exercises could be arranged so maybe one of the sessions you do chest and bicep isolation and the other you throw in some upper back and tricep isolation stuff, or something like that.

Lower body day:
Hang cleans
Deadlifts
Squats
<Core training shtuff>


Like mike said, some form of perioziation is good. One week you could go heavier with low to moderate volume, another week you could go lighter and higher volume. I would keep the hang cleans to sets of no more than 5-6 repetitions though. Usually with power movements I stick to 5 reps or less.

With only 3 days in the gym I would do a push, pull, leg workout. When I was in sports we did not have a ton of time to lift and hitting a muscle 1x a week was pleanty. With all the martial arts you do this might be better for you.

Originally Posted by CowPimp

Cardio isn't going to make your legs any bigger. Well, I don't agree with anyone stopping the hypertrophy of their legs short; I think that's silly. Anyway, that's your perogative.

If you want to do two upper body days, then I would organize it like so:

Upper body horizontal
Upper body vertical
Lower body

So you horizontal plane day would include:
Bench
Bent Rows
Incline Bench
<Insert 2nd rowing movement here>

Vertical plane day would include:
Chinups
DB Military Press
Pullups

The isolation exercises could be arranged so maybe one of the sessions you do chest and bicep isolation and the other you throw in some upper back and tricep isolation stuff, or something like that.

Lower body day:
Hang cleans
Deadlifts
Squats
<Core training shtuff>


Like mike said, some form of perioziation is good. One week you could go heavier with low to moderate volume, another week you could go lighter and higher volume. I would keep the hang cleans to sets of no more than 5-6 repetitions though. Usually with power movements I stick to 5 reps or less.

TBA
Deadlift
Flat Bench
Row
Lunge
Power Movement (Hang Clean maybe)

TBB
Squat
Military Press
Pull-ups
One-leg RDLS
Power Movement (Snatch maybe)

week 1: 3x12
week 2: 4x8
week 3: 5x5
power movements always stay low in reps

hope that helps







So. i can eitehr do what u said cowpimp, or what Mike said and do 2 total fullbodys a week. What do u think.
Also cowpmip, u agree with this:

week 1: 3x12
week 2: 4x8
week 3: 5x5

also, do deadlifts/squats count as power movement (low reps)

Originally Posted by dontsurfonmytur

TBA
Deadlift
Flat Bench
Row
Lunge
Power Movement (Hang Clean maybe)

TBB
Squat
Military Press
Pull-ups
One-leg RDLS
Power Movement (Snatch maybe)

week 1: 3x12
week 2: 4x8
week 3: 5x5
power movements always stay low in reps

hope that helps







So. i can eitehr do what u said cowpimp, or what Mike said and do 2 total fullbodys a week. What do u think.
Also cowpmip, u agree with this:

week 1: 3x12
week 2: 4x8
week 3: 5x5

also, do deadlifts/squats count as power movement (low reps)

I think you could handle working out 3 times a week. I don't see any reason why you couldn't. Mike's suggestion is totally reasonable though.

I think those loading parameters are good, yes. It's close to what I use currently.

Anything can be a power movement if you use an intensity where you can invoke a high level of acceleration of the weight to be moved. By nature the squat and deadlift are not power movements like a clean is, but they can be done with emphasis on improving the rate of force development. Look at the Westside template. Two days a week are devoted to improving this biomotor ability.

can i do the upperbody workout and lowerbody work out in 2 consecutive days??
and maybe take 1 or 2 days off and THAN do the 2nd upeprbody workout?

also i should do bicep isolation work when i do my chest?
and tricep isolation work when i do the vertical?? and traps allso go under here tooo right

You seem like a good candidate for a 2-3 x a week full body compound only routine*.


Flat bench
military press
BB rows
Deadlift
Squat

you could alternate between 10 sets of 3 and 4 sets of 6 each workout, using 85-90%1rm for the 3's and 80-85% 1RM for the 6's.I'd do it every third day so you had two non-lifting days between each w/o.
Focus on these few lifts with as much enthusiasm as most bring to thier curls (which BTW you wont miss at all - once your BB rows get around 80% of your body weight or more you'll kick yourself for wasting all that time on curls anyway !) GOOD LUCK!!!


*IMHO of course...

Originally Posted by dontsurfonmytur

can i do the upperbody workout and lowerbody work out in 2 consecutive days??
and maybe take 1 or 2 days off and THAN do the 2nd upeprbody workout?

Isn't that how you had it laid out originally? I think that makes sense.

Also, I don't think it really matters where you throw the isolation stuff. That's your call.

Originally Posted by CowPimp

Isn't that how you had it laid out originally? I think that makes sense.

Also, I don't think it really matters where you throw the isolation stuff. That's your call.

ok, cool.
Than i'll stick with the horizontal, lower (hang cleans 2), vertical.

Also, should i do the push at once, than the pull, or alternate it like bench,rows,incilne bench, rows

Originally Posted by dontsurfonmytur

Also, should i do the push at once, than the pull, or alternate it like bench,rows,incilne bench, rows

I prefer to alternate to mitigate the fatigue, but that's your call.

ok good, that is what I did today. Let me show u my weekly plan

Today (workout 1):
Flat bench 3x12
bb rows 3x12
incline bench 3x12
db rows 3x12
machine flies 3x12
ez bar close grip curls 3x12

Tomorrow (workout 2)
Hang cleans 5x5
Deadlifts
Squats (i dont know if i should go low or high rep for these 2?)



Workout 3
Pull ups (how do i do reps for this, what if i cant do 12 of my body weight)
db military press 3x12
chin ups (same problem for pull ups)
dips (same thing with the pull/chin ups)
db shrugs 3x12
tricep isolation 3x12

??????? help!

you are making this hard on yourself.

Just have to workouts, an A day and a B day. And then arrange 3 differnet loading parameters for three days of the week:

day1- 3x3-5

day2- 3x6-8

day3- 3x10-12

Just keep it simple.

Originally Posted by P-funk

you are making this hard on yourself.

Just have to workouts, an A day and a B day. And then arrange 3 differnet loading parameters for three days of the week:

day1- 3x3-5

day2- 3x6-8

day3- 3x10-12

Just keep it simple.

That's actually how I do it, sort of. I have a couple of strength exercises to start, but the accessory work is organized very similar to that. The intensities of the strength and accessory work coincide though: a lighter day with higher volume, heavier day with lower volume, and a medium day with moderate volume.