I’m currently practising traditional and brazilian Jiu Jiutsu 4 times a week. On the days I do this I’m too drained of energy to do any strength building exercises. I have tried adding 2-4 day split routines before, but the conclusion always seems to be that it’s too much to handle. Since each muscle takes approx. 4 days to recover, I figured that a one hour complete body workout a week would be better than nothing. I try to alternate upper and lower body, have short resting periods and do supersets (SS) with 10 reps each excersise. Here is my routine:
Negative leg presses
Sissy squats
Calf raises
Leg extensions
Leg curls
Bench press
Incline flys
pullowers
Incline bench press
Flyes
Pec Decs
Arnold press
Upright rows
Pulldowns/Chin ups
Cable rows
EZ-prayer curls
Sottman curls
(Bench) dips
Triceps cable push downs
Swiss ball sit ups, crunches and negative sit ups are done in between the late ss.
I know i should include more explosive exercises like squats, deadlifts, power cleans and snatch, but I have left them out for a while due to a knee injury. Lower back and grip strength is ignored at the moment.
My question is: Am I wasting my time? My goal is not to become a UFC champion, but more to have progressive gains and look good nekid. I feel satisfied with my progress so far, even though it’s not at a bodybuilding level.