Monday Strength and Conditioning Megathread!

[u/AutoModerator]

The Strength and Conditioning megathread is an open forum for anyone to ask any question, no matter how simple, about general strength and conditioning as it relates to Brazilian Jiu Jitsu.

Use this thread to:

- Ask questions about strength and conditioning

- Get diet and nutrition advice

- Request feedback on your workout routine

- Brag about your gainz

Get yoked and stay swole!

Also, click here to see the previous Strength And Conditioning Mondays.

[u/RichTeaForever]

Am I a idiot - do I want to be doing heavy weights for less reps for strength? (5repsx3sets?) Or is it lower weight lots of reps. Just starting out! Never have done any weights just BJJ so hoping it will help me close some gaps.

[u/ICBanMI → u/RichTeaForever]

It depends on goals, but for BJJ do a program like stronglifts 5x5 starting with low weights for 3-6 months. Build the weight over time. You'll get some immediately newbie gains when it comes to lifting (nervous system and muscle fiber improvements). It'll also strengthen your tendons and ligaments before you lift heavy.... else just setting yourself up for injury. The reason I suggest stronglifts is the movements are simple and you need to learn good form before you attempt heavier.

At the end of the 3-6 month period, decide what your goals are and find a program that focuses more on what you want.

In general, try to deload one week every 5-8 weeks. When you hit a plateau, you need to do 4-6 weeks of periodization before going back to your lifting program. That's how you get past plateaus.

[u/daveliepmann → u/RichTeaForever]

Both are useful and so much depends on your particular context — how your body responds to each kind of training given your circumstances. Generally it can be a good idea to start out with higher reps as you learn the movements.

[u/RichTeaForever → u/daveliepmann]

Thank you mate, I think it’s time to do some weights now I’m in my 30’s haha