WolverineGuy

He means split workouts. If you're cutting (I assume that's what you are doing), do cardio...lots of cardio. When you lift, keep in mind that you're going to be weaker while cutting than any other time, so don't expect to put up the same kind of weight that you normally do. Go for a moderate weight and do the 3 sets of 10-12 reps. Full body workouts are fine, split routines are ok too...doesn't make much of a difference. Like I said, the key is cardio...and NUTRITION! Watch your calories and the fats you ingest

Dang, where'd you dig up THIS topic?

Judo is a complete grappling art. As far as wrestling goes, you're going to spend most of your time trying to get your opponent to the ground anyways.

That was a huge generalization.

BJJ will have you getting used to spending time on your back...not exactly what you want in wrestling. I'd actually go the opposite way that Bdaze said and go with Judo...it'll help more with your clinch game than BJJ, which is where wrestlers really shine.

Braeden is just got his first pictures taken afew days ago...I'll have links as soon as I get them. As for the who beating who...I'm fairly certain Crokop could take Tyson, but each case is different, depending on the rules, strengths of each party, and plain luck.

Exactly...chill out.

Your body NEEDS carbs. However, there are two different kinds. Stick to whole grains, those are the good ones.

god, I would love to go to Okinawa, Japan, or Korea for a little trianing. Well...maybe not korea. Jk

hmmm...old thread gets reopened after a month...sounds like someone is trying to up his post total (this from a guy replying to it...hehe)

Practice...use the quote button, it's your friend.

Hello...I'm a bit of an opera fan myself...that, and hard rock. Nice combo, eh?

Hey howdy, welcome aboard

heh...that's funny.

I do one body part per day, and only do each body part once per week, but I TRASH that muscle on that day. Leg day...whoa man does that suck for me. But you have to have at least two days between same muscle group workouts.

Well, most BJJ guys will not contend that they can handle themselves in multiple attacker situations...however, they DO contend that nobody else can really promise much better. While I don't necessarily believe that, its important to note the difference. Otherwise, nice post...a bit general, but definitely in the right direction.

I will say this much, if you hit the ground in a multiple attacker situation, the BJJ'er is going to have an easier time getting out of it than, say, a kickboxer.

Weight training myths...I've covered this a few times, but here a few articles I cut and pasted (the last list I edited somewhat, because there were several innaccuracies): SPOT REDUCTION NO SUCH THING!!! Doing a hundred crunches will strengthen the abs, but won’t do anything to the fat. Only through hard work, cardio, and a healthy diet will you achieve this. HIGHER REPS = MORE DEFINITION AND "TONENESS” The truth is, higher reps will NOT tone your muscles or make them more defined. Once again, this is having a low body fat %. Higher reps will work on endurance though and is great for some athletes and marathon runners. GAIN MUSCLE AND LOSE FAT When we all start out lifting, we have this lucky gift of being able to lose fat yet get muscle at the same time. Over time, this completely goes away. I notice a lot of posts are “oh my goals are to lose the old gut while getting my chest bigger...”. This isn’t going to happen unless you are a beginner (a.k.a newbie) or on steroids. Think about it. How can you gain muscle on a calorie deficit and/or lose fat on a calorie surplus? Once you feel you gotten to the point where you can no longer do the above, then you have a choice of doing a cutting or bulking phase. THE MORE THE BETTER (RIGHT?) Ever hear the phase “muscle grow outside the gym”. Well, this phase fits in right here. When people first start out lifting, they tend to think that more is better. This is definatly not the case. Your muscles and body needs time to recover. Also, around an hour or so (differs from everyone), cortical is released from the body which can actually kill off muscle tissue and cause muscle catabalism. This can be prevented if you train smart. Do no more then a 5 day split training each muscle once a week (smaller ones twice most) and working out no more then an hour. Now donÂ’t get me wrong, everybody is different and people respond to different methods, principals, techniques, etc. But this most likely all you need to do. Most people say “oh, IÂ’m training each body part 2x a week and only have one rest day and getting good results” but what they donÂ’t realize is that they arenÂ’t giving their body (central nervous system) full time to recover as well as their muscles. Even though muscles only need 48-72 hours to recover, they still donÂ’t recover fully which is why it benefits you to take a week off every 2-3 months. I DO CARDIO FOR MY LEG WORK..THATÂ’S ALL I NEED The truth is, legs also need heavy anaerobic sets just like the upper body. Running is to aerobic to call it a leg “mass builder”. Besides, the best exercise known to us bodybuilders is for legs (SQUATS!). By the way, chicken legs and a huge upper body will look very unproportianal and kind of weird. I DIDN'T GET A PUMP OR WAS SORE THIS MORNING... "Pumps" and soreness in your muscles doesn't mean too much (for hypertrophy [ muscle growth]). I could get a good pump from picking a weight and lifting it for 100x. This will porbably deal way more with endurance then hypertrophy. Samething goes with soreness. The real way you can tell if your workouts are good is over time. =========== 1 ] When it comes to protein supplements, I should look for the one with the highest amount of protein per serving. Fact: For many, the manufacturer's serving suggestions are too much for the average person to consume at once. More isn't necessarily better in this case. Additionally, you're not really getting more or less with a particular brand. They're all comparable. Meaning, a protein supplement that has 42 grams of protein per serving may only give you more because there's a bigger measuring scoop. Or the serving suggestion may require two scoops instead of one. [ 2 ] High reps are best for muscular definition. Low reps help to build mass. Fact: A variety of different exercise training methods will give you the best results when combined with a scientifically balanced diet. [ 3 ] A meal full of carbohydrates will give me the most energy during my workout. Fact: A meal with too many carbohydrates will significantly slow your performance in the gym. Instead, a small amount of low glycemic foods such as apples or oatmeal will provide the best energy boost. [ 4 ] No pain, no gain. Fact: Exercise should never be painful. If it is, you'll run the risk of injury as a result of overtraining. Once you enter the "overtraining zone", you're guaranteed to experience physiological and mental stress which can eventually lead to a number of health problems. [ 5 ] If my body requires 2000 calories per day, I should just eat 5 meals at 400 calories each, right? Fact: No. Instead, consider the yo-yo method for dieting. This technique involves eating less calories when your activity levels are low, and more calories as you become more active. [ 6 ] Supplements are ineffective and a complete waste of money. Fact: Yes, many supplements are. "Nutritional supplements" on the other hand can significantly improve health. The benefits include strength, energy, mental sharpness, immunity from disease, elevated mood, and more! [ 7 ] The longer I train in the gym, the more weight I'll lose [or gain]. Fact: The longer you're in the gym, the more "muscle" you'll tear down. This is an unhealthy way to lose [or gain] weight. Once your body hits a catabolic state, you're sure to lose energy... and that could eventually lead to a plateau. A plateau is an inability to progress in training. It can last for months. To be safe, consider working out for about 45 minutes to 1 hour. [ 8 ] Health food store employees should be sought for supplement advice. Fact: Most health food store employees are not professionals. The only requirement to get hired is to know retail. If you ask them for advice, nine times out of ten they'll point you to the product that pays the highest commission. Many health food store employees won't or can't show you a product that scientifically offers the most benefit to the consumer. [ 9 ] A pro bodybuilder is my best source for training advice. Fact: Never. Many are big because of genetics and hard work. They may not necessarily have scientific explanations as to how they got that way. With the right genetics, you can actually train and diet incorrectly and still grow. Instead seek trained professionals. [ 10 ] A doctor is my best source for training advice. Fact: Not necessarily. Unless a doctor has hands on training in the gym, they shouldn't advise. Many bodybuilding-related questions can only be answered from those who have actually "been there." [ 11 ] I can focus on my lower abs by doing leg lifts. Fact: In fact, the abs (rectus abdominal muscle) function as one muscle. You cannot target the lower portion of the abs. Traditional crunches will effectively train the abs. Not sure? Here's an example: Lie in the crunch position on the floor. Place your hand on the "lower abs." Now lift the shoulders off the ground and contract your abs. Did you feel it? ================ 3 -- If you eat a low-fat diet, it doesn't matter how many calories you take in, you won't gain any fat. The bottom line is, if you exceed your energy requirements, you'll gradually get fatter and fatter. It's true that eating a diet rich in fat will pack on the pounds quicker for a variety of reasons, the most significant being that a gram of fat has nine calories as opposed to the four calories per gram that carbohydrates and proteins carry. Fat is also metabolized differently in the body. It takes a lesser amount of calories to assimilate the energy in ingested fat than it does to assimilate an equal (weight wise) amount of carbohydrates. Consequently, more fat calories get stored than carbohydrate calories. However, the gross intake of carbohydrates, as facilitated by many of the weight-gain powders, will make you fat very quickly. 4 -- The more you work out, the more you'll grow. No, no no. This is one of the most damaging myths that ever reared its ugly head. 95% of the pros will tell you that the biggest bodybuilding mistake they ever made was to over-train--and this happened even when they were taking steroids. Imagine how easy it is for the natural athlete to overtrain! When you train your muscles too often for them to heal, the end-result is zero growth and perhaps even losses. Working out every day, if you're truly using the proper amount of intensity, will lead to gross overtraining. A body part, worked properly, ie. worked to complete, total muscular failure that recruited as many muscle fibers as physiologically possible, can take 5-10 days to heal. To take it a step further, even working a different body part in the next few days might constitute overtraining. If you truly work your quads to absolute fiber-tearing failure, doing another power workout the next day that entails heavy bench-presses or deadlifts is going to, in all probability, inhibit gains. After a serious leg workout, your whole system mobilizes to heal and recover from the blow you've dealt it. How, then, can the body be expected to heal from an equally brutal workout the next day? It can't, at least not without using some drugs to help deal with the catabolic processes going on in your body [and even they're usually not enough .] Learn to accept rest as a valuable part of your workout. You should probably spend as many days out of the gym as you do in it. 5 -- The longer you work out, the better. It just isn't necessary to do 20-30 sets for a body part, or even 10 sets like many 'experts' would have you believe. In fact, research has shown that it's possible to completely fatigue a muscle in one set, provided that that set taxes a muscle completely, ie. incorporates as many muscle fibers as possible and takes them to the point of ischemic rigour where, rather than contract and relax, the muscle fibers freeze up, sort of like a microscopic version of rigor mortis. Any further contraction causes microscopic tearing. Hypertrophy is just one adaption to this kind of stress and it's naturally the kind most bodybuilders are interested in. This kind of intensity can usually be achieved by doing drop or break-down sets where you rep out, lower the weight, and continue doing reps until you either can't do another rep or you've run out of weight. It can also be achieved by doing your maximum number of reps on a particular exercise: by a combination of will, tenacity, and short rest periods, you complete ten more reps. You achieve the short rest periods by locking out the weight-bearing joint in question without putting the weight down. In other words, completely surpass your normal pain and energy thresholds. If you can truly work your muscle to the point described, it will afford you little, if any, benefit to do another set (Westcott, 1986). The exception would be the body parts that are so big that they have distinct geographical areas, like the back, which obviously has an upper, middle and lower part. The chest might also fall into this category, as it has a distinct upper and lower part, each with different insertion points. 6 -- You don't have to be strong to be big For a variety of reasons, people, even those with an equal amount of muscle mass, vary in strength enormously. It might have something to do with fast-twitch/slow-twitch muscle ratios, or it might have something to do with the efficiency of nerve pathways or even limb length and the resultant torque. But it is still a relative term. To get bigger muscles, you have to lift heavier weight, and you, not the guy next door, have to become stronger -- stronger than you were. Increasing muscle strength in the natural athlete, except in a very few, rare instances, requires that the tension applied to muscle fibers be high. If the tension applied to muscle fibers are light, maximal growth will not occur (Lieber, 1992). 7 -- The training programmes that work best for pro bodybuilders are best for everyone. You see it happen every day in gyms across the country. Some bodybuilding neophyte will walk up to a guy who looks like he's an escaped attraction from Jurassic Park and ask him how he trains. The biggest guy in the gym likely got that way from either taking a tremendous amount of drugs and/or by being genetically pre-dispositioned to get big. Follow a horse home and you'll find horse parents. The guy in your gym who is best bodybuilder is the guy who has made the most progress and done the most to his physique using natural techniques. He may still be a pencil neck, but he may have put on 40 pounds [19kg] of lean body mass to get where he is, and that, in all probability, took some know-how. That person probably doesn't overtrain, keeps his sets down to a minimum, and uses great form and concentration on the eccentric (negative) portion of each exercise repetition. Many pros spend hours and hours doing innumerable sets--so many it would far surpass the average person's recuperative abilities. If average people followed the routines of average pro bodybuilders, they would, in effect, start to whittle down what muscle mass they did have or, at best, make only a tiny bit of progress after a couple of years.

You may want to cut down on the cardio on days when you have both skipping and a bag workout. Otherwise, I'd have to know what body parts you are working and when to give you a good answer. It looks good to me, but again, the big thing is making sure you have plenty of time to rest, and not doing one body part on the weights too much. While I'm on the subject, since your blackbelt is in five weeks, go as hard as you can for four, then just coast on the last week. You need to relax and not get yourself tired that last week. Worked wonders for me...my test partner didn't take my advice, he was dyin in the first thirty minutes. Just my two cents.

Can't get enough of em, personally.

I would never do styles that are that similar. There are subtle differences that will inhibit your learning process for each class. And on test day, god only knows if you'll react and do the BJJ version of what you've learned, or the Judo version.

God no. Got that off of bodybuilding.com...but its sound advice. Skull crushers: Lay supine on back with ez-curl bar (pronated grip) raised above you with arms fully extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended.

Amen

Here is an article from bodybuilding.com, in their forums. "A BEGGINER's GUIDE TO BODYBUILDING" MYTHS SPOT REDUCTION NO SUCH THING!!! Doing a hundred crunches will strengthen the abs, but won’t do anything to the fat. Only through hard work, cardio, and a healthy diet will you achieve this. HIGHER REPS = MORE DEFINITION AND "TONENESS” The truth is, higher reps will NOT tone your muscles or make them more defined. Once again, this is having a low body fat %. Higher reps will work on endurance though and is great for some athletes and marathon runners. GAIN MUSCLE AND LOSE FAT When we all start out lifting, we have this lucky gift of being able to lose fat yet get muscle at the same time. Over time, this completely goes away. I notice a lot of posts are “oh my goals are to lose the old gut while getting my chest bigger...”. This isn’t going to happen unless you are a beginner (a.k.a newbie) or on steroids. Think about it. How can you gain muscle on a calorie deficit and/or lose fat on a calorie surplus? Once you feel you gotten to the point where you can no longer do the above, then you have a choice of doing a cutting or bulking phase. THE MORE THE BETTER (RIGHT?) Ever hear the phase “muscle grow outside the gym”. Well, this phase fits in right here. When people first start out lifting, they tend to think that more is better. This is definatly not the case. Your muscles and body needs time to recover. Also, around an hour or so (differs from everyone), cortical is released from the body which can actually kill off muscle tissue and cause muscle catabalism. This can be prevented if you train smart. Do no more then a 5 day split training each muscle once a week (smaller ones twice most) and working out no more then an hour. Now don’t get me wrong, everybody is different and people respond to different methods, principals, techniques, etc. But this most likely all you need to do. Most people say “oh, I’m training each body part 2x a week and only have one rest day and getting good results” but what they don’t realize is that they aren’t giving their body (central nervous system) full time to recover as well as their muscles. Even though muscles only need 48-72 hours to recover, they still don’t recover fully which is why it benefits you to take a week off every 2-3 months. I DO CARDIO FOR MY LEG WORK..THAT’S ALL I NEED The truth is, legs also need heavy anaerobic sets just like the upper body. Running is to aerobic to call it a leg “mass builder”. Besides, the best exercise known to us bodybuilders is for legs (SQUATS!). By the way, chicken legs and a huge upper body will look very unproportianal and kind of weird. I DIDN'T GET A PUMP OR WAS SORE THIS MORNING... "Pumps" and soreness in your muscles doesn't mean too much (for hypertrophy [ muscle growth]). I could get a good pump from picking a weight and lifting it for 100x. This will porbably deal way more with endurance then hypertrophy. Samething goes with soreness. The real way you can tell if your workouts are good is over time. CUTTING Now lets say your goal is to look nice and thin and get rid of the old gut and get abs by the summer times Here you are going too need to start reducing your calories, increasing protein, decreasing saturated fats and carbs. DIET Some diets where people got good results from: Atkins diet, keto diet Here are some estimations to help you figure out your calories and protein needs: Calories: bodyweight x 11-13 Protein: bodyweight x 1.2-1.4 The key here is too keep saturated fats in moderation. Don’t totally eliminate them from your diet. You still need some. Also, don’t go overboard with decreasing the carbs (unless you are on keto which requires you too). Depending on your metabolism, try to split this into 4-6 smaller meals over the course of the day. CARDIO You are also going to have to start doing some cardio. Start out with one short cardio session. By starting out with a lot of cardio days, you are only hurting yourself and looking for an injury. Each week, start increasing it until you get around 20-45 minutes. You might also want to look into HIIT (High Intensity Interval Training) cardio. Don’t let the time (12-15 minutes) of these cardio sessions fool you. The sessions are very intense. WEIGHT TRIANING Training splits should stay the same. Like I said before, reps shouldn’t go higher. I prefer a 3 day split while cutting because it is easier to fit in cardio and easier to recover while under a calorie deficit. SUPPLEMENTS Some good supplements too look are: whey protein, multi vitamins, glutamine, and fat burners (WARNING: only take a fat burner if you are in good cardiovascular condition and have good blood pressure with no history of bad cardiovascular health). TIPS A way you can minimize muscle loss is not decreasing the calories all over night. Don’t just decrease your calories all in a day. Your body has to get used to what it has. Slowly decrease your calories by 200-300 each week until you get to your desired calories, carbs, and saturated fats. LINKS Some good informative links while cutting are: http://www.bodybuilding.com/teen/bigcourse.htm http://www.teenbodybuilding.com/anthony2.htm http://www.bodybuilding.com/fun/catcommand2.htm http://bodybuilding.com/fun/south9.htm BULKING How many people out there no matter how hard they try, can’t gain any muscle? There are a few reasons why this is so. Are you over training? Are you eating enough? Are you getting enough sleep? Etc. DIET Most people have a good workout, but ignore there diet. Like I said before, you must be eating. Take a look at these estimations: Calories: bodyweight x 19-20 Protein: same as cutting Keep carbs high too around 300-450 gram range (depending on bodyweight). If you limit saturated fats and bulk cleanly, you will limit the time you need to cut and minimizing muscle loss. Try to eat this in a matter of 5-7 meals. TIPS If you are getting too fat (do not do this if you aren’t gaining at all) throw in a cardio session or two during the week. If you are having trouble eating during class, eat a big breakfast and keep things that can be sealed like powerbars, peanuts, mrb shakes/bars in your locker. Here is a good article on this by big red: http://www.bodybuilding.com/teen/college.htm https://www.fitday.com and https://www.calorieking.com are both great links for nutritional breakdown of certain specific foods. WEIGHT TRAINING Here I would recommend a 4-5 day split. There are a ton out there. Anyone will pretty much work as long as you are eating & sleeping enough, and not overtraining. Most people respond best to the 8-10 and 6-8 rep range. Some people respond better to lower reps like the 4-6 and/or higher reps like the 10-12. Anything lower then 4 IMO, is for strength gains, SUPPLEMENTS Some good supplements to look into are: whey protein, multivitamins, creatine, bcaa, liver tabs, and zma. LINKS Some good bulking links are: http://www.bodybuilding.com/fun/ice19.htm http://www.teenbodybuilding.com/mike3.htm http://www.bodybuilding.com/fun/layne2.htm (nice one by good old layne ) THE WORKOUT When working out, you want to try and stick with heavy compound movements. Back- Deadlifts, rowing movements, chinning/pull-ups Legs- Squats, stiff legged deadlifts, calf raises Shoulders - Shoulder presses (standing/seated, Arnold, DB/BB,etc) ISOLATION: raises Chest - Bench press, Dips, ISOLATION flyes and crossovers Biceps - Close-grip chinups, ISOLATION curls Triceps - Close-grip bench press, skull crushers, ISOLATION tricep pushdowns Traps- shrugs Abs- weighted & decline crunches, hanging leg raises, lying side bends and twist crunches (obliques) link to Brit_beef's workout split thread: http://forum.bodybuilding.com/showt...threadid=111953 Here are some good websites for videos on proper form and exercises: http://www.2-fit.com/video/index.html http://www.theministryoffitness.com/exercises.htm http://www.exrx.net/Lists/Directory.html Have a protein shake (Whey protein shake) and some sort of simple sugar like honey and/or dextrose after your workouts. I recommend every month or two changing up your split. This will avoid a plateu when you no longer can gain anything. You can do something simple like superset or totally rearrange your split. Some great things to do are: pyramid (both up and down are good), supersets (and all variations), forced reps, down the rack, negatives (warm up properly before this), drop sets, etc. Bump up your calorie intake, protein, and carbs as well. Here are a few good links for the descriptions of the above: http://www.bodybuilding.com/fun/ice4.htm http://www.bodybuilding.com/fun/luis3.htm GET MOTIVATED! Here is a great link for some motivation : http://www.bodybuilding.com/fun/bbmainmind.htm

BJJ or Judo...don't do both, as you'll get confused because they are so similar.