Jiu Jitsu and Bodybuilding

Training
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I want to train Brazilian Jiu Jitsu but I don’t have any intent to abandon the bodybuilding but I’m having some troubles about managing on how to train.

I was thinking about training jiu jitsu 3/week and the bodybuilding twice per week.
I can train jiu jitsu on monday, wedsnesday, friday and saturday, because of personal reasons I’d rather that one of the days were saturday, but I don’t know what to chose for the others two.

And about the bodybuilding, i was thinking about to trying this train, but changing it to two times per week.

I’d aprecciate some help here.
Sorry for the english mistakes, english is not my native language and im in kinda hurry right now.

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Thats cool…I do something similar. I workout every other day, and box and train BJJ every other day on the days I don’t lift…Working out 7 days a week.

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I really enjoy 5/3/1, but I still prefer WS4SB for any sport oriented work outs.

Just my preference though.

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[quote]heisenberg93 wrote:
I want to train Brazilian Jiu Jitsu but I don’t have any intent to abandon the bodybuilding but I’m having some troubles about managing on how to train.

I was thinking about training jiu jitsu 3/week and the bodybuilding twice per week.
I can train jiu jitsu on monday, wedsnesday, friday and saturday, because of personal reasons I’d rather that one of the days were saturday, but I don’t know what to chose for the others two.

And about the bodybuilding, i was thinking about to trying this train, but changing it to two times per week.

I’d aprecciate some help here.
Sorry for the english mistakes, english is not my native language and im in kinda hurry right now. [/quote]

How serious are you about BJJ? Is this your main goal, and are you lifting to improve it? Or is it just for fun?

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[quote]austin_bicep wrote:
Thats cool…I do something similar. I workout every other day, and box and train BJJ every other day on the days I don’t lift…Working out 7 days a week.[/quote]

x2

mon/tues/fri/sat are my lifting days
wed/thurs/sun I play basketball, hit the hard bag and run sprints (within reason to recovery)

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I’m sorry, I guess i should’ve been more clear.

The Jiu Jitsu is just for fun, I want get as much hipertrophy as possible training BJJ 3 days a week and bodybuilding just 2.

So, the way I’m planing to do, with that fullbody train from waterbudys twice a week is it okay for what im seeking?

Thanks, sorry for the confusion.

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you could just do some sort of upper/lower split, or hit the gym more often and train normally. After a few weeks your body should get used to the BJJ training (as long as it’s not too intense) and you should be able to train more often.

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392×530 36.5 KB

[quote]heisenberg93 wrote:
The Jiu Jitsu is just for fun, I want get as much hipertrophy as possible training BJJ 3 days a week and bodybuilding just 2.[/quote]
If you want “as much hypertrophy as possible”, does it make sense to only lift weights twice a week?

What’s your current height and weight?

If you’re lifting two days a week, I wouldn’t do that plan. It’s designed to work best on a three day plan, so splitting it up into two workouts per week will slow down progress.

Your priorities are your priorities, and that’s fine, but if muscle size is really the number one goal, try to arrange for three or four lifting sessions per week.

I’d consider the BJJ classes like 60 or 90 minute cardio sessions (however long the classes are), and plan your lifting and nutrition around that. Try to have a protein/carb shake right before or right after each class, and before or during each lifting session.

If you’re doing a class on Saturday, I’d plan on also lifting that day, a few hours before or after BJJ (giving you time to get a good meal or two in between). Then figure out which two or three days during the week you can lift.

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[quote]Chris Colucci wrote:

[quote]heisenberg93 wrote:
The Jiu Jitsu is just for fun, I want get as much hipertrophy as possible training BJJ 3 days a week and bodybuilding just 2.[/quote]
If you want “as much hypertrophy as possible”, does it make sense to only lift weights twice a week?

What’s your current height and weight?

If you’re lifting two days a week, I wouldn’t do that plan. It’s designed to work best on a three day plan, so splitting it up into two workouts per week will slow down progress.

Your priorities are your priorities, and that’s fine, but if muscle size is really the number one goal, try to arrange for three or four lifting sessions per week.

I’d consider the BJJ classes like 60 or 90 minute cardio sessions (however long the classes are), and plan your lifting and nutrition around that. Try to have a protein/carb shake right before or right after each class, and before or during each lifting session.

If you’re doing a class on Saturday, I’d plan on also lifting that day, a few hours before or after BJJ (giving you time to get a good meal or two in between). Then figure out which two or three days during the week you can lift.[/quote]

My height is 1,70meters, almost 67inches and my weight is 154pounds, around 7%BF.
And yeah my priority is really muscle size, the BJJ classes are like 45min cardio 15min fight.

The way you said I’m thinking about changing the BJJ to twice a week and the bodybuilding to three times a week and keep the train if you have no objection about using this kind of train with the BJJ.
BJJ I can do on monday wednesday friday and saturday, and the Bodybuilding from monday to friday how do you think would be the best to do each?

By the carbo shake during the lifting do you mean high ig like maltodextrine?
And as you talked about nutrition, while only lifting i was eating a 2g protein/kg with a 3day/week train, adding the 2day/week BJJ would you have me change that to what? 2,5g protein/kg?

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[quote]heisenberg93 wrote:
My height is 1,70meters, almost 67inches and my weight is 154pounds, around 7%BF.[/quote]
Geez. Sean Sherk, is that you? Ha. Sounds like you’ve already got a solid muscular foundation, man.

Gotcha. If it’s like most classes i’ve been in, the class part will be pretty slow paced (since you’re learning, after all) and the fight/rolling will be brutal and tough until your conditioning catches up. After that, it should only be mildly brutal. :wink:

Again, that’s your call if you decide to do BJJ twice instead. If that’s the way you want to go, then following that Waterbury plan three days a week as it’s laid out in the article would be fine.

Pretty much, but carbs and protein together. Something with simple carbs and protein will give your body important nutrients right when they can t them to best use. Something like Surge Recovery is a start.
http://www.T-Nation.com/store/supplements/surge-recovery.jsp

Nope. Bumping up the protein isn’t necessary. You’ll want to keep that steady, but make sure you’re getting enough carbs, fat, and total calories.

These articles have some great tips for improving your nutrition:

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[quote]Chris Colucci wrote:

[quote]heisenberg93 wrote:
My height is 1,70meters, almost 67inches and my weight is 154pounds, around 7%BF.[/quote]
Geez. Sean Sherk, is that you? Ha. Sounds like you’ve already got a solid muscular foundation, man.

Gotcha. If it’s like most classes i’ve been in, the class part will be pretty slow paced (since you’re learning, after all) and the fight/rolling will be brutal and tough until your conditioning catches up. After that, it should only be mildly brutal. :wink:

Again, that’s your call if you decide to do BJJ twice instead. If that’s the way you want to go, then following that Waterbury plan three days a week as it’s laid out in the article would be fine.

Pretty much, but carbs and protein together. Something with simple carbs and protein will give your body important nutrients right when they can t them to best use. Something like Surge Recovery is a start.
http://www.T-Nation.com/store/supplements/surge-recovery.jsp

Nope. Bumping up the protein isn’t necessary. You’ll want to keep that steady, but make sure you’re getting enough carbs, fat, and total calories.

These articles have some great tips for improving your nutrition:

[/quote]

I searched on wikipedia, it really looks like the height and weight, what memory of you. haha
The BJJ classes here in Brazil is just like you said.

I chose to change because of what you said, my main goal now is get big, so I think I’ll go this way and do as you said would be better, maybe later when my body is adapted I’ll do BJJ 3x/week and I’ll make sure to read those two articles, thanks.

There is only one doubt remaining which day do i do each thing? How would you arrange your routine?

Thanks a lot for the help.

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Oh, and by the way, why did you say that there is no such need to bump more protein up?

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I chose to change because of what you said, my main goal now is get big, so I think I’ll go this way and do as you said would be better, maybe later when my body is adapted I’ll do BJJ 3x/week and I’ll make sure to read those two articles, thanks.

There is only one doubt remaining which day do i do each thing? How would you arrange your routine?[/quote]
Like Austin said at the very beginning, just alternate days for whatever way fits your schedule. Something like:

Sun - Lift
Mon - Rest
Tues - Lift
Wed - BJJ
Thurs -Lift
Fri - Rest
Sat - BJJ

It’s not that complicated. (The above is how I’d probably work it out personally, because I know I’d prefer only a few days between classes. You can obviously do BJJ on Monday or Friday if that works better for your own schedule.)

Because 2g per kg (about 1g per pound) is already on the high end, and you won’t necessarily see better gains with even more protein. When your goal is adding size, you need to make sure you’re getting enough total calories (protein and carbs and fat).

You’re already really lean, so don’t be afraid of bumping up your calories. As long as your strength in the gym is increasing while your bodyweight goes up, you should be putting on quality muscle even if your abs don’t stay sharp-looking.