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Looking to build maximal muscle without getting injuries while still doing bjj once or twice a week
Background - BJJ black belt 35 started training at 17, just retired from competitive martial arts after a long run which from 30-35 never lost even at the highest levels of grappling. Training for a match 2 days out blew my meniscus, that year I had been plagued by injuries. Ran peptides no luck needed surgery and finally started to feel good. During this time I finally focused on lifting. Gained 20lbs of muscle in 8 months body fat still super low.
Before surgery did split body for the first time ever, this is where I made my gains ran a small cycle and logged on here
After surgery took 2 months, pretty light work
Past few 3 weeks - back on same cycle
doing full body workouts 5 days a week and teaching bjj/wrestling one day a week. Started rolling lightly and the 3rd session in a giant purple belt was trying to make a name for himself. I was playing around with him still because my ego is my enemy and framed off with my foot that’s when I felt a pop in my quad just above the injury I had.
Was really focusing on my legs prior to this
My program involved lifting heavy weights but always focused on form before weight.
Workout
10 minute mobility warm up
4 sets of - squat, hinge, 2 push, 2 pull
Mixed up the below
Heavy squat - full, box, sumo, front
Heavy dead - trap bar, regular, Romanian, sumo
Heavy pull lateral - weighted chins or pull down variation
Heavy pull horizontal- type of row
Heavy push horizontal- form of bench pressing or weighted dips
Heavy vertical push - form of shoulder press
10 minute kettle bell circuit because I love them
10 minutes bag work
I’m wondering how I can still do a sport I love but not be so fragile. I’ve spent my whole life going hard, full blast everyday for hours.
My main goal is to live a functional happy life but gain some size with legs as a priority. Teaching martial arts is a passion that I can’t give up but I still want to be able to roll. I was always considered the terminator and now I just feel like a bitch (mid life crisis here, I don’t know who I am anymore)
I have tb500, bpc157 and gh on hand.
Any suggestions to modify my program to maximize muscle growth and limit injury if I still want to get back to rolling once or twice a week?
Thanks!!!
Background - BJJ black belt 35 started training at 17, just retired from competitive martial arts after a long run which from 30-35 never lost even at the highest levels of grappling. Training for a match 2 days out blew my meniscus, that year I had been plagued by injuries. Ran peptides no luck needed surgery and finally started to feel good. During this time I finally focused on lifting. Gained 20lbs of muscle in 8 months body fat still super low.
Before surgery did split body for the first time ever, this is where I made my gains ran a small cycle and logged on here
After surgery took 2 months, pretty light work
Past few 3 weeks - back on same cycle
doing full body workouts 5 days a week and teaching bjj/wrestling one day a week. Started rolling lightly and the 3rd session in a giant purple belt was trying to make a name for himself. I was playing around with him still because my ego is my enemy and framed off with my foot that’s when I felt a pop in my quad just above the injury I had.
Was really focusing on my legs prior to this
My program involved lifting heavy weights but always focused on form before weight.
Workout
10 minute mobility warm up
4 sets of - squat, hinge, 2 push, 2 pull
Mixed up the below
Heavy squat - full, box, sumo, front
Heavy dead - trap bar, regular, Romanian, sumo
Heavy pull lateral - weighted chins or pull down variation
Heavy pull horizontal- type of row
Heavy push horizontal- form of bench pressing or weighted dips
Heavy vertical push - form of shoulder press
10 minute kettle bell circuit because I love them
10 minutes bag work
I’m wondering how I can still do a sport I love but not be so fragile. I’ve spent my whole life going hard, full blast everyday for hours.
My main goal is to live a functional happy life but gain some size with legs as a priority. Teaching martial arts is a passion that I can’t give up but I still want to be able to roll. I was always considered the terminator and now I just feel like a bitch (mid life crisis here, I don’t know who I am anymore)
I have tb500, bpc157 and gh on hand.
Any suggestions to modify my program to maximize muscle growth and limit injury if I still want to get back to rolling once or twice a week?
Thanks!!!
EVO family was concerned
