a little help?

[raziel]

i just started doing bjj and i was wondering if anyone had some advice on what i should be doing in the gym, i usually train pretty typically(1-2 bodyparts per day, 3-5 excercises per boypart, 4-5 sets per excercise, basic bodybuilding type movements), and i'd like to change up my routine a bit.  thanks

[SinCitysmallGUY]

Well first if your training to be a fighter give up the body building exercises, fighting is about strength and endurance but not massive muscles or strength... Get a real big heavy bag and roll with it... like its a sparring partner that will help with the cardio..

[rccs]

Do basic exercices, 3 sets, 6 reps, go heavy! It will help to develop explosive and fast movements.

[Fury]

Well first if your training to be a fighter give up the body building exercises, fighting is about strength and endurance but not massive muscles or strength... Get a real big heavy bag and roll with it... like its a sparring partner that will help with the cardio..

That's the dumbest thing I've ever heard. Have you seen people like Arona and Silva? They have better physiques than the majority of people on Getbig.

[alexxx]

That's the dumbest thing I've ever heard. Have you seen people like Arona and Silva? They have better physiques than the majority of people on Getbig.

He is just making excuses for looking like whale shit.

[Fury]

Well I understand the endurance and strength part, but I wouldn't give up bodybuilding exercises entirely.

[lilwoday09smb]

compound exercises, i do a 4 day workout 1 day, then cardio and mma the next.  i sometimes rotate exercises but for majority it looks like this

day 1
bench press 4 x 12, 10, 8, 6
incline db bench 4 x 12, 10, 8, 6
weighted dips 4 x 15, 12, 10, 8
skull crushers 4 x 15, 12, 10, 8
abs

day 2 cardio, training

day 3
squats / deadlifts, i rotate every week, 5 x 20, 15, 12, 10, 8, 4
leg press 4 x 12-10
bb walking lunges 3 x
calf raises 4 x 15-20
box jumps 4 x 25

day 4 cardio, training

day 5
clings and press 4 x 12, 10, 8, 6
db snatch 4 x 1, 10, 8, 6
upright rows 3 x 15-12
shrugs 4 x 15-10
abs

day 6 cardio mma

day 7
pull ups 4 x max ( usualy 15, 12, 10, 9)
bb rows 4 x 12, 10, 8, 6
db rows 4 x 20-10
pullovers 3 x 12-10
bb curls 4 x 15-8

day 8 rest

day 9 start over

[alexxx]

compound exercises, i do a 4 day workout 1 day, then cardio and mma the next.  i sometimes rotate exercises but for majority it looks like this

day 1
bench press 4 x 12, 10, 8, 6
incline db bench 4 x 12, 10, 8, 6
weighted dips 4 x 15, 12, 10, 8
skull crushers 4 x 15, 12, 10, 8
abs

day 2 cardio, training

day 3
squats / deadlifts, i rotate every week, 5 x 20, 15, 12, 10, 8, 4
leg press 4 x 12-10
bb walking lunges 3 x
calf raises 4 x 15-20
box jumps 4 x 25

day 4 cardio, training

day 5
clings and press 4 x 12, 10, 8, 6
db snatch 4 x 1, 10, 8, 6
upright rows 3 x 15-12
shrugs 4 x 15-10
abs

day 6 cardio mma

day 7
pull ups 4 x max ( usualy 15, 12, 10, 9)
bb rows 4 x 12, 10, 8, 6
db rows 4 x 20-10
pullovers 3 x 12-10
bb curls 4 x 15-8

day 8 rest

day 9 start over

That looks like a pretty good program.

[lilwoday09smb]

thAnxs alex

[SinCitysmallGUY]

What i said is if your trying to be a fighter,,, meaning training full time don't be on the weights all the time... People like lidell, hughes, andre orloski(sp.), and plenty of full time fighters arent in the weight room all day. its alot of in ring workout and bag work as well and alexxx shut the f*ck up already...

[lilwoday09smb]

i disagree there in the weight room at least 3 times a weef for an hour or more. hughes hits the weights 5-6 days a week, rich franklin does a 3 day hit routine, jeff monson, kevin randleman, all those guys put there tinme in teh weight room. its mostly guys with bjj backrounds that dont hit the weights as much. maybe it helps them stay more limber and flexible but i think they should incorporate it more, thus the reason all the bjj guys are gettinb there asses kicked and wrestlers are taking over.

[SinCitysmallGUY]

are you saying that bd are in the weight room an hour day. for christ sakes high school kids work out for an hour day. If your lifting for strength and size your lazy ass better be in the gym longer then an hour. i wouldnt really consider an hour much of weight lifting how long do you spend on warm upsets alltogether and changing weights and exercises. shit right there is close to an hour maybe fifteen minutes shy.. what i was trying to say if your training to be a fighter don't be in the gym hitting weights for 3 to 4 hours a day... Damn i hope everybody got what i was trying to say....

[lilwoday09smb]

im in the gym usualy 1.5 hours never 2. i take short rest periods but still gpo very heavy, my max rest time is on squats and deadlifts, i might rest 2 minutes inbetween sets

[Fury]

Most people don't lift more than 1-1.5 hours a day. Any more than that and you're just wasting time.

[Deadpool]

look at the ultimate full contact fighter's routines and devise yours from what you glean

[raziel]

thanks guys

[mitchyboy]

All the big core movements should be your focus. Strong abbs and a stable base are key in bjj.
  that being said u cant go wrong with squats. But use perfect form. also standing overhead lifts

[Thin Lizzy]

compound exercises, i do a 4 day workout 1 day, then cardio and mma the next.  i sometimes rotate exercises but for majority it looks like this

day 1
bench press 4 x 12, 10, 8, 6
incline db bench 4 x 12, 10, 8, 6
weighted dips 4 x 15, 12, 10, 8
skull crushers 4 x 15, 12, 10, 8
abs

day 2 cardio, training

day 3
squats / deadlifts, i rotate every week, 5 x 20, 15, 12, 10, 8, 4
leg press 4 x 12-10
bb walking lunges 3 x
calf raises 4 x 15-20
box jumps 4 x 25

day 4 cardio, training

day 5
clings and press 4 x 12, 10, 8, 6
db snatch 4 x 1, 10, 8, 6
upright rows 3 x 15-12
shrugs 4 x 15-10
abs

day 6 cardio mma

day 7
pull ups 4 x max ( usualy 15, 12, 10, 9)
bb rows 4 x 12, 10, 8, 6
db rows 4 x 20-10
pullovers 3 x 12-10
bb curls 4 x 15-8

day 8 rest

day 9 start over

I would eliminate the redundant exercises from this routine.

There's no need to do both flat benches and inclines, barbell and dumbell rows, squats and leg presses.

Grappling takes a tremendous amount of energy. If you leave it all in the gym, you won't have any left for the mat.

I've seen a lot of big bodybuilders, but bjj newbies, end up in a panting heap on the mat after only a few minutes of grappling.

[RancherRanger]

If you watch the top fighters train in a gym with weights, most do alot of reps with lower weights.  I've become alot more explosive since I dropped the weight increased the reps.  I compare alot of there workouts to a cut cyle.

[americanbulldog]

Kill all the specialty movements and isolation movements, stick to compound movements, higher reps, decrease rest duration.  Concentrate on your core, hip flexors and balance.  Lots of band, stability ball, bosu ball, medicine ball work.  I got Intocombats sub grappling training vids and mma training vids and stand up training vids, all are sport specific and will benefit your time on the mat.