Hey guys...I've been struggling to get a good routine going that would compliment my BJJ for the longest time. Before I started training BJJ a year and a half ago, I was pretty strong for my size; however, I lost a great deal of strength since then because I wasn't really working out at the gym with the intensity and focus that I used to (over training??) Anyways, I was thinking of trying out something new. Any comments on the routine below? I'm really looking forward to your feedback...Thanks!! Day 1 Squats (all the way down) Leg Extensions Incline Bench Press (with dumbells) Chest Flyes Shoulder Press (with dumbells) Tricep Push Down Crunches Day 2 Deadlifts Bent Over Rows Chin Ups EZ Barbell Curls Leg Curls Calf Raises Crunches Day 1 is on Sunday, Day 2 on Tuesday, Day 1 again on Thursday, Day 2 again on Sunday, etc. The basic routine for each exercise is: warm up with 60% of working weight - 5X, then 80% of working weight - 8X, then 110% of working weight - 1X...then: as many reps as possible with the working weight (aiming for 6-8) until reaching muscular failure. And that's it...I move on to the next exercise. Also, please note that I rest 2 minutes between every set. On Mondays, Wednesdays, and Saturdays I do sprints in the morning: run 100 metres, then walk 100 metres - 10 times. Then, in the evening, I train BJJ for about 3 hours. I'm eating like an animal and getting as much sleep as possible (wish I could have more though!) So that's it guys...any feedback on this one? Thanks again...train hard!!! :woo:
What do you mean by 110% of working weight? Normally percentages are based on 1 rep max, i.e a max effort is 100%. Don't go muscular to failure, it normally takes more than it gives. Get rid of the curls. And avoid leg extensions and leg curls - it's so unnatural to move the knee without moving the hip. For lower body accessory work consider lunges, step-ups and overhead squats. Get rid of the flyes too. And are tricep push downs also an isolation excercise? If so, try dips instead. With the squats are you doing olympic style (narrow stance). I think powerlifting style (very wide stance) is best, although you can't go all the way down. Why are you doing crunches twice a week? Do you find them really hard? Are you weighting them? I think you should pull and push both sessions. Since your doing 3.5 sessions a week, how about 1) Squat Incline db press Bentover rows Weighted crunches 2) Deadlift Shoulder db press Chinups Dips
CXW, sorry for the confusion...by 110% I just mean 110% of the weight I plan to go to failure on...so in other words, it's just one rep at a slighly higher weight. Also, the squats I'm doing are Olympic style. I see what you've recommended and I like it...would you recommend that I do the exercises you've suggested with the warm up method I was talking about and with the 2 minutes of rest in between the sets?
Thanks for the clarification. Your warm up sets seem fine to me. 2 minutes seems fine for the rest period - you could spend forever on the internet trying to figure out the optimal rest period. I don't like the always go to failure on the last set though. On t-nation.com there's an article called something like "Going to failure - the good, the bad and the ugly", go to t-nation and search for it.
I wouldn't adhere so hard and fast to the lifting routine. Not every BJJ class is the same are they? You got a decent set x rep scheme, but let the actual exercises float a bit. Keep the base idea of each lift but alternate thru the variations. Day 1 Pullups (must've slipped your mind ) Squats (use Back, Front and Hack squats) Leg Extensions (use Lunges and StepUps) Incline Bench Press (flat, incline, decline, barbell, dumbbell) Chest Flyes(Dips you meant?) How about some Rowing action (cable, DB, BB rows) Shoulder Press (military, arnold, barbell, dumbell) Tricep Push Down (Dumbell Ext, Rope pulldowns, Skullcrushers) Crunches (Weight'em up. Reverse Crunches, Situps, CurlUps, V-Ups, or better yet train abs everyday in or around your BJJ class) Day 2 Deadlifts Bent Over Rows Chin Ups Leg Curls(Bulgarian Split Squat, or Step Back Lunges) Calf Raises (its ok to use the leg sled for these , DB, BB, unilateral versions are kool too.) Crunches (Put a heavy load on them. otherwise just do them at home.) EZ Barbell Curls (incline, hammer, alternating.....) The idea is to hit each muscle group in a similar manner, but use slightly different exercises each time. For example the first DAY 1 routine you use BB back squats, the next DAY 1 routine use BB front squats, the third DAY 1 routine you do BB hack squats, and the fourth DAY 1 routine your back to BB back squats. Using this method and you could extend your routine 3-4 months and not get bored. I wouldn't lift to failure if I was lifting 3-4 times per week and doing 9+ hours of BJJ each week.
Jujy, If your primary goal is to strength train, then: (1)Flyes, leg extensions, and curls do not yeild functional strength-gains. (2)Maximal gains in strength are effectuated by low-rep schemes with weight that approaches your one repition maximum. (3)Exercising to failure is unnecessary and might interfere with your BJJ training. If you partake in BJJ training often, then my recommendation is as follows: Day 1: Squats 5X5 Pull Ups 6x5 Military Press 5X5 Russian Twists (With a Heavy Medicine Ball or Dumb Bell). Day 2: Deadlifts 5X5 Bent Rows 5X5 Dips 5X5 Contact Twists 4X8
You didn't mention how long you've been lifting. If you have just started, it might not be wise to start with heavier weights used in a 5x5 scheme. Might be easier on the system to spend a few weeks working a 12-15 rep range with lighter weights just to condition the body to lifting and learn the proper form on the movements. Otherwise, I personally favour the 4x6 set/rep scheme for time savings over 5x5 but they are very similar over all. Also - be careful of dips. I sprained my AC joint in my shoulder doing them. I had ART treatment done by a sport-specific chiropodist and he said most lifting-related injuries he sees are shoulder joint problems and most of those injuries are caused either from benching or dips. His opinion (shared by many others) was that loading the shoulder joint when it is rotated backward like in a dip position is very hard on the joint conective tissue and stabilizers. Lots of people do them with no problems, but if you have poor posture or weak shoulders as I did, an injury is not uncommon. Another potentially safer tricep exercise to replace dips is a bench lockout.
