Forum | Crispim BJJ Barra Brothers

Juan Zuñiga on Weight Training and Protein Shakes

Fri, 12 Mar 2010 07:36:09 -0800

Thank you Anthony "Zen" Diwa

Anthony Diwa on Weight Training and Protein Shakes

Sun, 28 Feb 2010 13:34:13 -0800

Yes. Try to get as strong as possible and here's why:

: From McArdle and Katch, Exercise Physiology: Energy, Nutrition and Human Performance 5th edition

: From Powers and Howley, Exercise Physiology 5th edition

As you can see from the data that was collected, size and strength are proportional. A bigger muscle is a stronger muscle and vice versa.

And as for the workouts itself, you can divide it into as many days as you need as long as you do them once every 7 to 10 days. Here's some examples:

Day 1:

Bench Press

Deadlift

Weighted Pullups

Day 2:

Squats

Shoulder Press

Weighted dips

Also keep in mind that this is only the strength training portion of whatever training regimen you're already on. For our sport we need 5 things on top of our skills and they are :

1) Strength

2) Anaerobic conditioning

3) Aerobic Conditioning

4) Muscular Endurance

5) Flexibility

So continue to do Crispim's crazy warmups, crossfit, running, etc. or whatever else you do to condition for fights and tournaments. And in closing, we're not gonna get our black belts in one year so don't worry about getting to that 300 bench press any time soon either unless you start juicin' . It's gonna take a few years of hard work which is why I believe that this program is ideal for us jiu jitsu fighters.

Wagney on Weight Training and Protein Shakes

Sun, 28 Feb 2010 11:33:30 -0800

Aim to bench 300?! I might need a cycle for that!! lol....So should this be our workout regiment everyday since it looks like its a full body workout?

Anthony Diwa on Weight Training and Protein Shakes

Fri, 26 Feb 2010 14:12:40 -0800

Beginning Your Journey Towards Muscle and Might

A lot of beginners (young guys especially) make the mistake of doing the wrong exercises when they first start out. I see it everyday I work in the gym. You’ll see them doing endless sets of arm curls, tricep extensions, lateral raises, lat pulldowns, machine rows, peck deck flyes, machine chest presses, leg extensions, hamstring curls blah blah blah. They do so thinking that one day they’ll develop large muscles. I can identify with them because when I was a kid just starting out I made the same mistake and continued to do so for many years thinking that one day my workout program would suddenly work. I was wrong…it never worked!

Although those exercises are fun and they do feel good, they won’t build muscle and might unless you’re blessed with some excellent genetics or you start taking steroids. If you want to develop that “herculean” look naturally, you’re gonna have to make the following exercises the cornerstone of your program:

Barbell Squats

Deadlifts(all types i.e. barbell, dumbell, trap/shrug bar,stiff-legged, bent, etc)

Bench Presses (barbell and dumbells)

Overhead Shoulder Presses (barbell and dumbells)

Weighted pull-ups and chin-ups

Weighted dips

Work each exercise hard and heavy. Aim to reach contraction/muscular failure within 5 to 12 reps or 30 to 60 seconds. Use good form and train to failure if you can do so safely. As I like to say to my clients, ”fail in good form!” Spend the next 3 to 5 years getting strong in these exercises. By strong, I mean aim for the following:

Bench Presses: 300 for 5-8 reps

Barbell Squats: 405 for 5 to 10 reps

Barbell Deadlifts: 500 for 5-10 reps

Shoulder Presses: 100 pound dumbells per side for 5 to 8 reps

Pull-ups with 50 pounds attached for 10 reps

Dips with 120 pounds attached for 6 to 12 reps

I assure you that by the time you reach these poundages and return to your original program of machines and isolation exercises, you’d have almost every machine in the gym “stacked” or maxed out with the selectorized pin on the last plate. Since muscular size and strength are directly related, you’d also have gained a substantial amount of muscle given that you’re eating properly but that’s another article in itself.

For those who think that the above poundages would take forever to reach, think about it this way: If you were to add a mere half a pound per week to the bench press for the next three to five years you’d have added 76 to 130 pounds to whatever you are using right now. I know many people who would kill for this amount of improvement.

If what you are doing now is not working, it is not going to magically start working next week or next month. Remember, insanity is doing the same thing over and over and expecting a different result. You can still do your isolation and machine exercises, but be sure to make the six exercises above your priority and devote all your energy towards reaching the above poundages. Don’t make the mistake I made when I was starting out and don’t waste anymore years.

Juan Zuñiga on Weight Training and Protein Shakes

Fri, 26 Feb 2010 10:04:45 -0800

Thanks you guys! I'm looking forward to reading Diwa's article. Whoo-iz, crossfit sounds awesome. Not sure I have the time though, I'm dedicating 5am-5:30am to weight training at a gym that's just 5 min from my home. When the time is right, I'd love to do crossfit, I'll let you know, thanks!

Manuel Ruiz on Weight Training and Protein Shakes

Tue, 23 Feb 2010 11:40:02 -0800

Zuniga,

Have you looked into Crossfit(www.crossfit.com)? It does wonders if you stay consistent with it and the workouts are short but intense. Check it out and let me know what you think.

I follow more of this style of workout rather than just lifting weights.

crispimbjj on Weight Training and Protein Shakes

Tue, 23 Feb 2010 09:09:24 -0800

Hey Anthony,

Any way you can give us a copy of the article too so that we can post it on the website. I think a lot of our students can benefit from your experience and knowledge.

Anthony Diwa on Weight Training and Protein Shakes

Mon, 22 Feb 2010 23:04:13 -0800

I'll bring you an article I wrote last year. It will set you on the right track

Juan Zuñiga on Weight Training and Protein Shakes

Mon, 22 Feb 2010 08:35:40 -0800

Team: Can anyone offer suggestions as to what are good weight training exercises for Jiu Jitsu? I have about 30 min per day I can dedicate to weight training at a gym near my home, I want to make sure I make the most of the time, to improve my Jiu Jitsu. Thanks!

Beto on YOGA at Crispim BJJ

Wed, 03 Feb 2010 23:41:51 -0800

Personally, I could make it Tues, Thurs, Fri, Sat, Sun. So any of those days would work for me.

crispimbjj on YOGA at Crispim BJJ

Fri, 22 Jan 2010 09:44:14 -0800

Hi Crispim BJJ Team,

We have been approached by a phenomenal Yoga Instructor/Nutritionist about adding a Yoga class once or twice per week for our current students in Pleasanton. Let us know if you would be interested in participating in this and if so, days of week and time of day that is best for you. Once we hear from all of you, we will work with him to set up a schedule if there is enough interest. When responding, please consider our current schedule because we really don't think it would be beneficial for Yoga to be happening at the same time as the boxing class, etc. Thanks all.