How would you do it?

[rgjujitsu]

I am going to have 1 10cc bottle of 200 mg cypionate and 40 pills of 50 mg winny. My goal is to cut fat and gain strength. How would you break it up and over how long? How many times a week should I be working out and what should my workouts look like? Thanks. I currently work out 3-4x per week and superset
day1-bench and squats 4x10 each
day2-deadlifts and overhead presses 4x10 each
day3-bench and dumbell raises 4x10
arms on 4th day
cardio 3x per week.

 

[majutsu]

I would save your anabolics until you cared more about bodybuilding. That's a terrible routine (e.g. no back) with only 4 sets per body part (chest, legs). Since, that's almost like an HIT routine (designed for someone without anabolics) and is terribly unbalanced, it is clear that jujitsu is your main activity. For the little bit of weights you do, you shouldn't need anything. For competition in wrestling or jujitsu, I would focus on fat loss (not bumping into a higher weight class with test e.g.) and maybe halo down the road. Winny alone not bad for wrestling/jujitsu, but if jujitsu main activity, the cortisol joint-drying properties would really suck/hurt/ and increase the ever-present chance of cuff problems in the sport. I think you have some magical thinking about anabolics, they just increase mass with overamped diet and what would otherwise constitute overtraining. I have done four cycles in a year and only now have begun to see the barest visual hints of growth. Even with anabolics, clean diet, heavy near daily training, results are gradual and require hard work to maintain after PCT. My 2c, but when I did all the grappling stuff 10years ago when it was popular, I found anabolics to be irrelevant to winning, and mostly detrimental to endurance and weight class.

 

[rgjujitsu]

I am willing to change up my routine, I just need help how. My last competition was probably my last and I am ready to focus on training with weights.

 

[majutsu]

ok well, that changes things. Same thing happened to me. I just (40) got to old for jujitsu. I thought, "I like the training (bench, squat, dead) I do for power anyway. Maybe I'll focus on bodybuilding only (like I did when I was 20))." I can say I've never been happier, and I may be in the best shape of my life, taking age into account. (In other words, I was in better shape at 20, but probably 50-th percentile. Now, I'm probably in the 20th percentile of shape for old men.) Plus, I don't think MMA is going to be allowed to flower in the us.

 

[rgjujitsu]

I don't either, but I still love to watch it. Pride on Sunday should be awesome! So how would you do it? How should I break up my routine?

 

[BionicBC]

I am going to have 1 10cc bottle of 200 mg cypionate and 40 pills of 50 mg winny. My goal is to cut fat and gain strength. How would you break it up and over how long? How many times a week should I be working out and what should my workouts look like? Thanks. I currently work out 3-4x per week and superset
day1-bench and squats 4x10 each
day2-deadlifts and overhead presses 4x10 each
day3-bench and dumbell raises 4x10
arms on 4th day
cardio 3x per week.

Sell your AAS and hire a personal trainer. Thats the worst training split ive ever seen-but better than alot of fat asses who sit at home and dont do shit...
Bionic

 

[rgjujitsu]

Well negative man, give me a training suggestion!

 

[nydj66]

A great beginner routine is to workout 3 days/week and alternate upper and lower body. It would look like this:

WEEK 1
Mon upper body
Wed lower body
Fri upper body

WEEK 2
Mon lower body
Wed upper body
Fri lower body

On upper body days do supersets of opposing push/pull movements like:

bench/seated cable rows
overhead press/pullups
bar dips/bicep curls

On lower body days, compound lifts like squats and deadlifts use a lot of muscles already and supersets aren't really necessary. Try:

Squats
Incline situps with twist
Deadlifts
Hanging knee raises with twist
Leg curl
Good mornings

This routine focuses on compound movements for efficiency and hits all the major muscle groups. And since each muscle gets 3-4 days rest between workouts, you will stimulate growth but not overtrain.

 

[rgjujitsu]

thanks