anyone have a workout that gives results?

Hey guys, was wondering by chance if anyone here on the forum has a routine that they do that gives results.

i've googled alot of different routines and gotten different opinions on each one. So i figured who better to ask than someone on the forum that more or less stays on top of their game through workouts and what not and can give me advice from experiance.

I'm looking to build more muscle and gain more power, but I done want to be huge.
I'm a firm believe in power to weight ratio.
mostly i've done basic stuff like, seated rows, pull downs, curls, pull ups, flys.

I go to BJJ training everyday except for sunday, and with our usual warm ups we do the normal, pushups, sit ups, gi lift with partner.
only supplements I usualy use is muscle milk max. simple mix with water, 40g protein. used an hour before workout, within an hour after and before bed.

anyone have any advice or tips?
Thanks guys.

the parkour videos have the best workouts on you tube

http://www.youtube.com/watch?v=oew6hvSLkGo

I always used SPLIT ROUTINES throughout the years ; whether the 4 day or 6 day split routine , lets say mon & thur your train chest shoulders & triceps ,tue & fri you train back biceps & traps ,wed & sat legs & calves all 6 days you train abs now with todays schedules i miss a day in between or so and continue the routine the next day ., look up some at amazon.com theres a ton of stuff out there books by arnold szchwartzenegar ,bill pearl , franco columbu , lou ferigno ,vince gorunda etc all them old school bodybuilder had some of the best info ...joe weiders old books were great too

checkout mike mauler.com he ha some nice workouts on there lots of kettlebell work if your into it. I do Grappling and fight Specific training not into lifting just to lift as a Personal Trainer i tend to do somethings in my workout to maintain total body function but i tend to stick to sports specific training

Body weight exercise and suspension training kettlebells. Just be patient to get these gains could take a really long time. If your in shape and working out six days a week it will still take months or maybe longer. Just change your routine every three weeks to confuse your body. Definately train for your sport as stated above. If you train like a body builder then you will get body builder results and maybe not what your looking for. Or just spend every minute you can in the gym. Find a personal trainer that is knowledgable of MMA/JJ conditioning and they can help you get whatever results your looking for.

thanks for the info so far guys, feel more confident in getting the info from people who have done it that do the same sport I do.
my over all goal is to get more power but not be huge and massive.
im not smallest guy but i have alot of room for improvement. I play soccer so my cardio is very good if not above average.
reason being i dont want to be huge is the cost of becoming exhausted quicker. the whole concept of a power to weight ratio comes to mind in the end for an over all improvement in functional power vs. looking powerful but not having functional strength.

i am in the army and we do a lot of phyical training every morning, lol. depends on what you want for results, me i want to say in my weight class be get strong as hell while maintianing my current flexiblity, i take MRI protien, you need a gainer if you want to get big, i take a gainer as a breakfest replacement, then about 1400(2 pm) i do my work out, witch is crossfit, tire flips pullups push ups, muscle ups, etc... if you want workouts i can give them to you, my buddy is a crossfit trainer and his wife is a nutrishionist, and deitatishion. i get all my info from them and he also trains MMA.

oh and i would say away from muscle milk is has a lot of sugar, use MRI for my gainer and gold standard 100% whey for my immidiat after workout cuz your body use it up faster then soy, soy burns slow.

the protein powder i use is from muscle milk, but supposedly its a little different. Power milk. fast acting Whey, Caseinates and milk protein isolates, L-Glutamine the sugar in it is pretty low. but unsure of how much to believe in it.

though I know its bad to do, i usualy never eat breakfast. wake up around 6 on weekdays drink somethin, maybe once in a while something small like oatmeal, but usualy never fully eat till about lunch time. maybe take the protein in the morning?

yeah but make sure it is a gainer, that way you body will burn it up, by the time lunch comes around

Hi
i am a S&C coach, and the only way to increase power in a gym environment is to do power moves for example Cleans and Jerks and snatches etc. Also Plyometrics such as jump squats and box jumps. I have found that the best workout for BJJ or mma is strength training size is not a factor but strength can be.
Try the 5 by 5 workout (heavy)
Squats 5 set of 5
Deadlift 5 sets of 5
Bench press
Bent Over Row
Shoulder Press

I have used this in the past gained size and strength and if you add power moves after a while ( you need a solid strength base before attempting these) your power will increase as well

Hope this helps

Ian Frood
www.froodstrength.co.uk

any workout no matter how badly designed will give you results as long as your commited to it.
i agree with the advice above, kettlebell training and body weight exercises will give you that crazy farmer strength, perfect for BJJ.

heres a youtube link for kettlebells:
http://www.youtube.com/user/KettlebellAthletics

Marc Rippetoe's Starting Strength Routine. I posted the details on another thread somewhere on the forum if you're interested in finding it. It's a 3 day a week power lifting routine that works WONDERS for power/mass.

Man its to hard to find your post about that Marc Rippetoes Routine, can you please find out which thread it was in particular ?

Hmm I can't find it either, but here's a link that gives you all the details... http://forum.bodybuilding.com/showthread.php?t=712752

So as far as push pull strength, would rows,pull downs, pec fly, pull ups, and dumb bell presses suffice?

how about super sets? some people look down on supersets i guess. been told they dont give the same results as a traditional work out of 3x8 or 10 vs just pumping out as many reps as you can on a weight thats almost your peak.

wondering about supersets since they're quick and supposedly cut time in half. lookin to go to the gym every morning for cardio and weight lifting before my college courses start.

next month is my first tournament so im looking to drop 5-8lbs and build strength/ functional power.

Thanks for all the info so far guys. really appreciate the guidence.

look you are looking for strength not size, for JJ. simple the bigger you are the slower you are i have bet guys in the army that out weight me by 60 to 80 pounds. because they are big not strong. anyways i would go with box jumps, tire flips, snaches, jerks, push ups pull ups or muscle ups, power clings. i do those say daily almost. and i do a lot of core. i do not use a lot of weights either, if you have ever seen the movie Never Back Down, my training is a lot like that.

We are testing some BJJ specific kettle bell workouts over a 6 week program, I will post our findings.

I suggest kettlebells. We use them for all sorts of things at our gym. Check out Steve Maxwell online (he's crazy, but knows his shit), or hit me up for some good circuits. They seem to hit your stabilizers and core more than other workouts, and they are exponentially better for your "posture muscles" than anything I have found. I have asthma, but these workouts are doable (if painful) and productive. If nothing else, just simple, 2-handed kettle swings really help strengthen your lumbar (amongst other things) which has helped my posture and shrimp greatly - we throw those into just about every circuit.