Hi everybody,
Due to doing BJJ twice a week I feel I can’t recover from my 3xweek A/B schedule, so I was planning to reduce training frequency to twice a week.
I really enjoy low volume/beat the logbook kind of approaches and as far as my goals are concerned I like aesthetic physiques (men’s physique-like proportions).
Do you believe the following (DC-esque//TBJP-like) approach can work?
I would have 3 exercise rotations and each workout would look like this:
A Chest compound: 1x5-10 reps; 1 x10-15 reps
B Row Variation: 1x5-10 reps; 1 x10-15 reps
C Vertical press variation: 1x5-10 reps; 1 x10-15 reps
D Vertical Pull Variation: 1x5-10 reps; 1 x10-15 reps
E Tricep compound: 1x5-10 reps; 1 x10-15 reps
F Curl Variation: 1x5-10 reps; 1 x10-15 reps
G Hamstring Exercise: 1x5-10 reps; 1 x10-15 reps
H Quads Compound: 1x5-10 reps; 1 x10-15 reps
Legs are at the end because I want to prioritize upper body and as well as to avoid too much overlapping fatigue.
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From a HIT perspective your approach seems reasonable. Based on your other physical activities, I would limit the volume even further. For instance an A workout with a lower rep set, and a B workout with a higher rep set. These sets to be taken to failure (or beyond) obviously.
Thank you, maybe I’ll try with two sets, and see how it goes, if it’s too much I’ll try and cut back even more
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My first thought is you’re not eating enough to recovery adequately. Nothing about 3x weight training and 2x BJJ screams overtraining to me, unless you are older, overweight, and/or low test.
Well, I’m pretty sure it’s not a “not eating enough” problem, as I have decent personal experience, being somebody who added 20 kg of lean mass to my frame over the last 5 years 
.
But yes there’s something to what you’re saying, and i guess there’s still a crucial point about recovery: that is a stressfull lifestyle and not sleeping plenty, due to my job (i’m an interventional cardiologist) and trying to fit the third workout feels like it’s too much to me.
I definitely think give it a whirl and see how you do.
I also like putting legs at the end just for the practical reason of not having to hold anything back. Once you hit that last set of squats to failure, anything after (in an abbreviated program like this) is probably not going to get enough effort to give you any results.
By the way, I love having you on here as an IC. You can definitely weigh in on a lot of our discussions with actual (and likely sobering) experience!
I’d suggest doing something antagonistic, since it seems pretty linear currently.
A Chest Variation 1x5-10 reps
B Row Variation 1x5-10 reps
A Chest compound 1 x10-15 reps
B Row Variation1 x10-15 reps
But I think having two full body workouts is good, specifically if you incorporate a vanity muscle day or cardio day depending on your goals as day number 3 to keep your interest up and act as active recovery.
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