Hey guys just started strength training last week,i been training bjj for two years and wanted add a bit of strength training.
Anyway this is what i am doing on a monday and thursday
bench 3 sets of 5 reps
deadlift 3 sets of 3 reps
squats 3 sets of 5 reps
20 mins of pull ups 4 reps every min
Is this anyway decent or not?
By the way i train bjj every day bar sunday and do circuits tues and wed.
thanks.

Not bad. I would make a few changes, but I'm no expert.

1) Deadlifts are generally 1 set of 5 instead of 3 sets of 3. Why did you choose 3x3? I would imagine that could be harder to recover from, but if you have a good reason then more power to you. How much are you lifting?
2) I personally do 3 sets to failure for the pull-ups, and alternate them with chin-ups on each workout. (Even better would be a rope or gi to grab onto.) Is there a particular reason to do the 20 minutes x 4 reps?
3) Rippetoe forms my fundamentals, so I would alternate the bench press with an overhead press (still 3x5). See the wiki (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki).

It sounds like a lot of volume: 6 days/week BJJ plus 2 consecutive days of circuits plus 2 days of strength. The guys at Rippetoe's starting strength forum (http://startingstrength.com/resources/forum/forum.php) will be fairly consistent in telling you that progress is much slower in the strength department when recovery is compromised like that.

I'll repeat: I'm no expert.

Not bad. I would make a few changes, but I'm no expert.

1) Deadlifts are generally 1 set of 5 instead of 3 sets of 3. Why did you choose 3x3? I would imagine that could be harder to recover from, but if you have a good reason then more power to you. How much are you lifting?
2) I personally do 3 sets to failure for the pull-ups, and alternate them with chin-ups on each workout. (Even better would be a rope or gi to grab onto.) Is there a particular reason to do the 20 minutes x 4 reps?
3) Rippetoe forms my fundamentals, so I would alternate the bench press with an overhead press (still 3x5). See the wiki (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki).

It sounds like a lot of volume: 6 days/week BJJ plus 2 consecutive days of circuits plus 2 days of strength. The guys at Rippetoe's starting strength forum (http://startingstrength.com/resources/forum/forum.php) will be fairly consistent in telling you that progress is much slower in the strength department when recovery is compromised like that.

I'll repeat: I'm no expert.

This would be why you're weak.

Honestly with the deadlifts i just added weight till i felt i was nearing my max,so got to 120kg done it three times felt it was enough and repeated twice more no other reason.
With the pull ups my max is only 7 maybe 8,a guy at the gym suggested the 20 min thing to improve my max which i was able to complete bar the last two minutes being a struggle so figured getting in 80 would be better than maxing
I really just threw this together and ran with it

All these exercises are in vain if you are not having a pro[per diet with them.And are not eating good.

All these exercises are in vain if you are not having a pro[per diet with them.And are not eating good.
To some extent, this could be said about pretty much every workout. Doesn't mean it has to be said every time someone asks about a workout.

Also, not having the best diet doesn't mean a workout is done "in vain". It may show some results, but not the optimum of what's possible.

Are you doing these lifts alone or in a gym?

Just little private gym,i only lift when there are guys there cause we dont have a squat rack plus im not very experienced,I wouldnt say i eat good but not really bad,porridge or peanut butter sandwich for brekkie,couple potatoes,meat,veg for dinner,soup and sandwich for evening meal,one protein shake.

Another thing to consider (especially for bjj, although you might do something similar in classes) is neck strengthening. If you do start doing this always remember to stretch your neck out thoroughly beforehand, as it's probably one of the worst bodyparts to injure.

video:
http://www.youtube.com/watch?v=b0vg5T4vkew

And also as 1point2 suggested militay press would probably be beneficial as well.
I generally recomend grip exercises to people who grapple as well, but deadlifts help grip strength tremendously from my experience, just as long as you're not using straps.

Anyway good luck to you.

I think any program with heavy weights and low reps will make you stronger, but perhaps it would be better if you did at least 4 reps of deadlift. Only problem here in my opinion is that you are doing a great deal of aerobic exercise, which maybe will affect how much your strength increases, but if your main goal is martial arts then the number 1 priority for your training should be martial arts, so I would not neglect the BJJ workouts just to get stronger if I were you.

My biggest problem with the workout posted is not nearly enough volume or intensity. The workout in the OP looks like something an absolute beginner would attempt after ~10 minutes of Googling. If this doesn't describe you, you need to step it up a notch.... or 5.

Cardio workouts are anything that gets the heart pumping. If you are in pretty good shape, try running or jogging. If you are not able to do those, just walk. In some ways, walking is superior to running because it is kinder to your joints. You can build up your speed and the length of time you walk.

If you want to do it inside, there are treadmills and elliptical machines that will let you get a good workout in the privacy of your home.

Good Luck!!

Wait a minute.... you mean to tell me there are machines that let you workout in your own home???????

Wait a minute.... you mean to tell me there are machines that let you workout in your own home???????
Today, I didn't have to go outside to see if it was raining or not. I used this new "window"-thingy. It's awesome. Everyone should have one.

But... to see outside, you'd have to have a hole in your wall! Doesn't that make it cold and/or hot, and let the rain into your house? Do you cover it with a piece of wood or something?

Ok ok... enough with the sarcastic jokes, let's stay on topic. Let's keep in mind this is a specialty forum. We can make fun of people in YMAS and Trollshido.

OP: Any workout is better than no workout at all. But you should really consider doing a little more research and developing a well designed workout program. The best advice I can give you is to make sure your physical training program is periodized. This means that every 6-8 weeks or so (less often if you're a beginner) you change the program. Either shift focus and try to develop another physical attribute, or kick it up to the next level. One particular program will only make you better for so long, then you'll stagnate. The best way to keep getting better is to keep making things fresh.

But... to see outside, you'd have to have a hole in your wall! Doesn't that make it cold and/or hot, and let the rain into your house? Do you cover it with a piece of wood or something?

Ok ok... enough with the sarcastic jokes, let's stay on topic. Let's keep in mind this is a specialty forum. We can make fun of people in YMAS and Trollshido.

OP: Any workout is better than no workout at all. But you should really consider doing a little more research and developing a well designed workout program. The best advice I can give you is to make sure your physical training program is periodized. This means that every 6-8 weeks or so (less often if you're a beginner) you change the program. Either shift focus and try to develop another physical attribute, or kick it up to the next level. One particular program will only make you better for so long, then you'll stagnate. The best way to keep getting better is to keep making things fresh.


What's your view on repeating workouts later down the road? Like for example, lets say i had a really great workout that was very specific, and it worked for...oh 9-10 weeks. After that point i started getting diminishing returns. So i changed it up. Did another one for say...6 weeks, same thing happened. Switched to 1 more new thing. So now it's been several months (lets just say 6 for the sake of argument) since i did that first routine. What's your view on getting results from the one you started with if you started doing it again after all that time?