Thanks so much for coming to the gym, man! It was an honor to get in a little weight session with ya, and you’re welcome any time! Great tips and advice all around! 💪 but I still say…get back on those deadlifts 😜
Awesome video, glad you guys had the ability to link up. Always cool to see how somebody's competitive endeavors are born through strength training. It's hard work behind the scenes!
Good stuff. You have answered the question I had been thinking about as far as strength training goes. My main focus is pull-ups, but I should be doing more leg work (obviously)
Been working a lot on my mobility and building up my strength. Thinking of looking into jiu jitsu when I’m feeling ready and not like I’m going to break myself.
Don't stress it much. Start. Taking the first step as a beginner in a class will be much more effective than starting just with weights. Most places are very supportive you of you as white belt so the journey would be awesome 👌
Just go for the classes without thinking of that. I think any experienced BJJ practitioners will tell you this, if you have never grapple before, no form of strength training and cardio will help you. Learn BJJ and lift as well, is the best advice
Great video. Interesting re high reps/ lower weight. So often you hear about 5 by 5 with high weight etc. I’ve ended up 3x8 on deadlifts and military press on day1 and then chins and dips on day 2.
I started going to the gym again just over 4 months ago and I've pretty much been doing what you showed in this video, concetrating on exercise movements that I use in BJJ. I've been doing 3 x10 reps sets for each exercise.
A guy from my school had to roll against Tom in a Grappling Industries meet. He found a photo online of Tom looking ripped. It got in my guy's head so much that he never stood a chance. Tom won that match in the gym as much as on the mat.
This is awesome. I suspected this. I’m a 43 yr old, 5’5 no- gi purple belt. I was down to 158 from 235-240lbs over a couple of years. I decided about a year ago the high reps were probably more beneficial. Also I started looking at the most active BJJ muscles and muscle groups. I do a boat load of lats, and crazy back and pulling muscles. I do different grips on the same muscle groups. Overhand and underhand. Now for functional chest for BJJ is the decline press or dips, particularly for shrimping. I do (3) sets of 20 on all exercises. Today 11 months doing this change I’m 170-174lbs depending on water or food intake.
No offense Tyler but this video should really be titled something more like "Lifts I do for Jiu Jitsu". It's great that you put on body weight that met your goals, but almost nothing in this video has to do with gaining weight, just general lifts that you think apply best to jiu jitsu movements. As others have said, lifting to specifically gain muscle mass typically involves lower reps of higher weight, the exact opposite of what you're saying in this video. Lastly, and I sincerely mean no offense by this, it's pretty clear that the 40 pounds you gained was mostly in body fat. Putting on anything more than 10 pounds of pure muscle in a year is virtually impossible under optimal conditions.
I think that high weight low reps is a common misconception about gaining muscle mass. High reps low weight is really much better. I did the low reps all my life and could not gain weight. Once I switched to high reps I started packing it on quick. There's a reason body builders do a hugh rep range
Would be cool to hear more about your diet and what foods you ate most to stay in a caloric surplus over that same period. The lifting part is often the easiest for people trying to put on weight (myself included in the past) compared to eating enough food.
Breakfast: either Cheerios (plain) 3 servings with a protein scoop, or oatmeal two servings with water and protein scoops Lunch: half a pound of chicken, protein scoop, random amount of mayo so it tastes good, 2 150cal tortilla shells, lettuce Snack: see breakfast Extra protein: 1-2 scoops depending on if I’m lifting or doing BJJ Dinner: see lunch Add more breakfast meals or lunch meals as needed
I'm on a 5x5 strength program. Squat 3 times a week. I walk around at like 185 and diet to 181.5 for IBJJF. I used to diet to 160 and was frail and looked like I just came out of a concentration camp. The extra weight is nice.
Great vid, and some solid advice, but hopefully we'll see a follow-up where you follow the Galvao plan. We've seen you natural, and now we want to see Tyler at 225 lbs, looking like Lesnar, with a guillotine that beheads white belts.
Nice vid!! I was skipping leg day, not cause I wanted to, but bcse every time I would look over, it was taken (squat rack, leg press, etc)… now, I’ll ask or just wait there like a weirdo after this video!! 💪
Power cleans, deadlifts, squat, bench overhead press. That’s all you need, might want pulldowns or pull-ups, but a heavy pull from deadlift works that also, but I like the lay pulldowns.
I salute anyone in the bjj community who gets in the weight room. I lift 7 days a week 😂, but shifted my entire workout to 10 stations, 10 sets of 10 for speed....PUSH/PULL/GRIPS. Eventhough i use bjj for crosstraining only...( to keep lean)...my push/ pull workout is legit. I super set every push with a pull....and vice versa and end each round with 5 pull-ups...that ends up being 50-100 pull-ups 7 days a week. 205lb benchpress ( 10 sets of 10) Super set 100lb dumbbell press Immediate lat pull Incline benchpress Triceps Shoulder press Flys Dips Rows 5 pull-ups 10 sets of 10 Leg day is 5 sets of 20.....5 stations....100 pull-ups, 100 bicep curls, 100 triceps. Happy training fellas
📩 Guillotine Instructional and Newsletter: tylerspanglerbjj.com/ 🏖 Trinidad & Tobago BJJ Camp: www.rollingintobago.com/ 💥Instagram: instagram.com/spanglertyler/ Different style video today. Let me know if you liked it.
I went from no weightlifting to lifting so I would say I actually benefited tremendously strength wise in comparison to my weight. From a measly 155 squat or so to 355. Big fan of that
You wont get alot of size by doing 30 reps per series. Aim around 15 so that your last rep makes your eyes bleed. All that effort however will not do you any good if you dont put in the time in the kitchen, aim for 2gr of protein per kg od body mass and aim for a 300 calorie surplus per day. That way you avoid getting fat and ideally put on lean muscle mass. Its not easy and it wont go fast, but its gonna stick around long term. Also, if youre doing weights and JJ then you really need to be mindfull of full range of motion be it squat deadlift press or any other excersise. If you do not, your muscles stiff out, become shorter over time and tear more easily when under stress. Peace
This is what I hear about leg press machines: they do not provide for sufficient natural motion, and are therefore very bad. I don't know if that is the case, but it seems like it makes sense, so stay away from machines.
@@troy3456789 In no scenario is working out a bad thing, even with bad tehnique. You win by default if you get off your ass and break a sweat. Having said that, the machines are good and they serve their purpouse, the downside is the range of motion is predictable, the same motion in JJ is not, hence why you need to strech alot after a weight session.
@@troy3456789 You cannot get a natural motion in the gym under controled weight, thats why you need to incorporate streching, alot of it after every weight session.
Any squats are fantastic. As long you get the full range, heavy volume sets, you’re good to go. I like to do 7 sets - 12, 10, 8, 6, 4, 2, 12. Find a working weight in there and you can get tree trunks
I dislike ppl just do upper lower or full body it is 6 session a week to jsut hit the same muscles twice when you could got 3 times a week with full body and have every muscle hit at least twice
Thanks so much for coming to the gym, man! It was an honor to get in a little weight session with ya, and you’re welcome any time! Great tips and advice all around! 💪 but I still say…get back on those deadlifts 😜
Awesome video, glad you guys had the ability to link up. Always cool to see how somebody's competitive endeavors are born through strength training. It's hard work behind the scenes!
Great video guys! Love the mix of weight lifting tips and how they apply to jiu-jitsu. Keep it up!
Tom is the goat. Great editing with jujitsu clips interspersed with each lift to show applicable scenarios.
Good stuff. You have answered the question I had been thinking about as far as strength training goes. My main focus is pull-ups, but I should be doing more leg work (obviously)
Nice vid, love the collab
Excellent video Tyler!
Great info! Core is king 👑
Tom is so charismatic about bodybuilding. It’s hard not to feel motivated after watching him. Keep up the great work!
Well color me flattered! 💪🤩🎨
Been working a lot on my mobility and building up my strength. Thinking of looking into jiu jitsu when I’m feeling ready and not like I’m going to break myself.
Don't stress it much. Start. Taking the first step as a beginner in a class will be much more effective than starting just with weights. Most places are very supportive you of you as white belt so the journey would be awesome 👌
Just go for the classes without thinking of that. I think any experienced BJJ practitioners will tell you this, if you have never grapple before, no form of strength training and cardio will help you. Learn BJJ and lift as well, is the best advice
Great video. Interesting re high reps/ lower weight. So often you hear about 5 by 5 with high weight etc.
I’ve ended up 3x8 on deadlifts and military press on day1 and then chins and dips on day 2.
what a quality content. thank you!
I started going to the gym again just over 4 months ago and I've pretty much been doing what you showed in this video, concetrating on exercise movements that I use in BJJ. I've been doing 3 x10 reps sets for each exercise.
A guy from my school had to roll against Tom in a Grappling Industries meet. He found a photo online of Tom looking ripped. It got in my guy's head so much that he never stood a chance. Tom won that match in the gym as much as on the mat.
Thats a really cool vid!
I would love for this to become a regular segment 🙏🏼🥋💪🏼
There’s actually a lot to cover on this topic!
This is awesome. I suspected this. I’m a 43 yr old, 5’5 no- gi purple belt. I was down to 158 from 235-240lbs over a couple of years. I decided about a year ago the high reps were probably more beneficial. Also I started looking at the most active BJJ muscles and muscle groups. I do a boat load of lats, and crazy back and pulling muscles. I do different grips on the same muscle groups. Overhand and underhand. Now for functional chest for BJJ is the decline press or dips, particularly for shrimping. I do (3) sets of 20 on all exercises. Today 11 months doing this change I’m 170-174lbs depending on water or food intake.
Awesome video. Thanks. How many reps and sets do you recommend? Any light you could provide would be greatly appreciated.
No offense Tyler but this video should really be titled something more like "Lifts I do for Jiu Jitsu". It's great that you put on body weight that met your goals, but almost nothing in this video has to do with gaining weight, just general lifts that you think apply best to jiu jitsu movements. As others have said, lifting to specifically gain muscle mass typically involves lower reps of higher weight, the exact opposite of what you're saying in this video. Lastly, and I sincerely mean no offense by this, it's pretty clear that the 40 pounds you gained was mostly in body fat. Putting on anything more than 10 pounds of pure muscle in a year is virtually impossible under optimal conditions.
I think that high weight low reps is a common misconception about gaining muscle mass. High reps low weight is really much better. I did the low reps all my life and could not gain weight. Once I switched to high reps I started packing it on quick. There's a reason body builders do a hugh rep range
Great video.
1 critique: Stretch Under Load = Growth. Always use full depth and prioritize the stretch for best growth. 👍
Would be cool to hear more about your diet and what foods you ate most to stay in a caloric surplus over that same period. The lifting part is often the easiest for people trying to put on weight (myself included in the past) compared to eating enough food.
Eating a lot of food is always the hard part.
Breakfast: either Cheerios (plain) 3 servings with a protein scoop, or oatmeal two servings with water and protein scoops
Lunch: half a pound of chicken, protein scoop, random amount of mayo so it tastes good, 2 150cal tortilla shells, lettuce
Snack: see breakfast
Extra protein: 1-2 scoops depending on if I’m lifting or doing BJJ
Dinner: see lunch
Add more breakfast meals or lunch meals as needed
I'm on a 5x5 strength program. Squat 3 times a week. I walk around at like 185 and diet to 181.5 for IBJJF. I used to diet to 160 and was frail and looked like I just came out of a concentration camp. The extra weight is nice.
Great vid, and some solid advice, but hopefully we'll see a follow-up where you follow the Galvao plan. We've seen you natural, and now we want to see Tyler at 225 lbs, looking like Lesnar, with a guillotine that beheads white belts.
Cable flies and dips would be a great addition to your routine. Dips are the squats of upper body
Music at 1 min or so was not unnoticed 💪
Cool vid dude! Being strong is my best bjj attribute unfortunately 😂
This guys finally upped his Lucky Charms portions. Well done...
did you have any problems with somewhat decreased mobility in some areas?
Nice vid!! I was skipping leg day, not cause I wanted to, but bcse every time I would look over, it was taken (squat rack, leg press, etc)… now, I’ll ask or just wait there like a weirdo after this video!! 💪
If your gym has kettlebells you could also do double kettlebell front squats, somewhat limited in max weight but awesome nonetheless
Power cleans, deadlifts, squat, bench overhead press. That’s all you need, might want pulldowns or pull-ups, but a heavy pull from deadlift works that also, but I like the lay pulldowns.
love the vid! 7:10 old mates fans are spinning backwards. please flick the switch on the fan to make then blow are properly :)
He's "thicc", but still only 175. Is Tyler like 5'2''?
5’7 haha
Damn, Tyler! Save some abs for the rest of us!
Very nice transformation 👏
Also glad that you and @tomlazorik3906 got this video in together!!
when are you going to spangel jordan? you need to be the first person on his channel to tap him out 🙏🏼
What do you guys think of Zercher or belt squats, and Trap bar DL?
just a question , why would you want to gain 40pounds? i would love to lose 20 :)
Man. I’m a 150lb purple belt and damn if I dont have a hell of a time with those 200+ lb people. I need to work out lol…
Is that your wife filming? Congrats on the baby
Imagine if Karelin trained BJJ instead. Soul crushing strenght
my man got SWOLE
double cheeked up on a Wednesday
Hell yea
I salute anyone in the bjj community who gets in the weight room.
I lift 7 days a week 😂, but shifted my entire workout to 10 stations, 10 sets of 10 for speed....PUSH/PULL/GRIPS. Eventhough i use bjj for crosstraining only...( to keep lean)...my push/ pull workout is legit.
I super set every push with a pull....and vice versa and end each round with 5 pull-ups...that ends up being 50-100 pull-ups 7 days a week.
205lb benchpress ( 10 sets of 10)
Super set 100lb dumbbell press
Immediate lat pull
Incline benchpress
Triceps
Shoulder press
Flys
Dips
Rows
5 pull-ups
10 sets of 10
Leg day is 5 sets of 20.....5 stations....100 pull-ups, 100 bicep curls, 100 triceps.
Happy training fellas
what 135 pounds he said?, i weight the same at 5'6'' being relatively thin, how tall is this guy?
5’ 7”
When I squat my lower back makes a hissing noise
Do you have to look over your shoulder when birds fly by? We wouldn't want you to get snatched up.
Sounds like your experiment was a......... Success 😉
I'll see myself out
You’re welcome to stay, homie 😉
What are "high" reps?
📩 Guillotine Instructional and Newsletter: tylerspanglerbjj.com/
🏖 Trinidad & Tobago BJJ Camp: www.rollingintobago.com/
💥Instagram: instagram.com/spanglertyler/
Different style video today. Let me know if you liked it.
You put Gordon as an example but I don't think he trains legs
Would you say that you gained strength and power in proportion with the weight gain?
I went from no weightlifting to lifting so I would say I actually benefited tremendously strength wise in comparison to my weight. From a measly 155 squat or so to 355. Big fan of that
@@TylerSpangler wow man that’s awesome. Incredible progress! Thanks for the feedback
You wont get alot of size by doing 30 reps per series. Aim around 15 so that your last rep makes your eyes bleed. All that effort however will not do you any good if you dont put in the time in the kitchen, aim for 2gr of protein per kg od body mass and aim for a 300 calorie surplus per day. That way you avoid getting fat and ideally put on lean muscle mass. Its not easy and it wont go fast, but its gonna stick around long term. Also, if youre doing weights and JJ then you really need to be mindfull of full range of motion be it squat deadlift press or any other excersise. If you do not, your muscles stiff out, become shorter over time and tear more easily when under stress. Peace
This is what I hear about leg press machines: they do not provide for sufficient natural motion, and are therefore very bad. I don't know if that is the case, but it seems like it makes sense, so stay away from machines.
@@troy3456789 In no scenario is working out a bad thing, even with bad tehnique. You win by default if you get off your ass and break a sweat. Having said that, the machines are good and they serve their purpouse, the downside is the range of motion is predictable, the same motion in JJ is not, hence why you need to strech alot after a weight session.
@@troy3456789 You cannot get a natural motion in the gym under controled weight, thats why you need to incorporate streching, alot of it after every weight session.
But Tyler got 40lbs with high reps 🤷🤷
What about using a leverage squat machine? Thx
Any squats are fantastic. As long you get the full range, heavy volume sets, you’re good to go. I like to do 7 sets - 12, 10, 8, 6, 4, 2, 12. Find a working weight in there and you can get tree trunks
fire vid better than b-team lifting vid
I prefer the deadlifts more than squats. It feels more natural.
Me too! Both great movements, though 💪
Different muscle groups. Gotta do both!
Did you just say he “jacked himself”?
Plus eat ptotein & get decent sleep. (I only eat once a day & still weigh 100kg!)
You looked ripped!…I did the same, but, ultimately, ripped is where you want to be, not really big.
So basically, I ate a fuck ton.
Food, as well as a consistent and proper muscle stimulus with the right movements! 💪
@@tomlazoriksuccessfitness if he only heard the last 2 minutes of a 10 minute video let him be a r3t4rd
@@teejay3082😅😅😅🤣🤣🤣🤣🤣
lmao that face 3:23
I need to lose 40# for my martial arts training.
What’s your height?
5’7 lol
I dislike ppl just do upper lower or full body it is 6 session a week to jsut hit the same muscles twice when you could got 3 times a week with full body and have every muscle hit at least twice
How many incline press reps, though? Lol
Closed guard… CLOSED GUARD!! C’mon buddy admit it’s real…
very helpful lets get jacked
Let’s do it dog
eat a lot and sleep between trainings. do nothing else. I gained 15 lbs in 2 months.
🍑🍑
40 pounds naturally yea ok tren harder …. I guesss … lol 😭😭😭
You are still short tho better luck next reincarnation!
Looks like too much work. Juicing seems easier.
Beware of the “butt wink” when squatting.
Anyone got a decent Push-Pull-Legs program they're willing to give out to the BJJ community here? :P
We could make one!
guess we found the democrats on the dislikes lmao
Find a weight where you feel good. Mentally and physically. That’s my best advice.