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 😜
@nicholasziebell98146 ай бұрын
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!
@brianburke52146 ай бұрын
Great video guys! Love the mix of weight lifting tips and how they apply to jiu-jitsu. Keep it up!
@lzukage6 ай бұрын
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.
@austinrodriguez85732 ай бұрын
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
@UltimateDiscFan6 ай бұрын
Tom is the goat. Great editing with jujitsu clips interspersed with each lift to show applicable scenarios.
@troy34567896 ай бұрын
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)
@sarahelm55186 ай бұрын
Nice vid, love the collab
@xtuw88976 ай бұрын
Excellent video Tyler!
@noakunstleben86466 ай бұрын
Tom is so charismatic about bodybuilding. It’s hard not to feel motivated after watching him. Keep up the great work!
@tomlazoriksuccessfitness6 ай бұрын
Well color me flattered! 💪🤩🎨
@joeyjojoshabadoojr33446 ай бұрын
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.
@Mega-Human6 ай бұрын
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 👌
@SuperPeacefullife6 ай бұрын
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
@haraldodunkirk14326 ай бұрын
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.
@johnlazorik2186 ай бұрын
Great info! Core is king 👑
@Sidecontrol12346 ай бұрын
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.
@amosmj6 ай бұрын
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.
@ricocontreras52356 ай бұрын
what a quality content. thank you!
@lobo_solo2146 ай бұрын
I would love for this to become a regular segment 🙏🏼🥋💪🏼
@tomlazoriksuccessfitness6 ай бұрын
There’s actually a lot to cover on this topic!
@ConveyApp6 ай бұрын
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.
@stuartsherman59755 ай бұрын
Awesome video. Thanks. How many reps and sets do you recommend? Any light you could provide would be greatly appreciated.
@EnderMB6 ай бұрын
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.
@Leopar5256 ай бұрын
Thats a really cool vid!
@notdaltonxd6 ай бұрын
Great video. 1 critique: Stretch Under Load = Growth. Always use full depth and prioritize the stretch for best growth. 👍
@KBale26 ай бұрын
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.
@mattmax85996 ай бұрын
Eating a lot of food is always the hard part.
@TylerSpangler6 ай бұрын
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
@kr4yzi32k6 ай бұрын
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.
@KarlKarsnark6 ай бұрын
He's "thicc", but still only 175. Is Tyler like 5'2''?
@TylerSpangler6 ай бұрын
5’7 haha
@9degreesgemini9866 ай бұрын
Cable flies and dips would be a great addition to your routine. Dips are the squats of upper body
@jgnotsag6 ай бұрын
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!! 💪
@reneverheij69386 ай бұрын
If your gym has kettlebells you could also do double kettlebell front squats, somewhat limited in max weight but awesome nonetheless
@timlamb11564 ай бұрын
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.
@daleowen926 ай бұрын
love the vid! 7:10 old mates fans are spinning backwards. please flick the switch on the fan to make then blow are properly :)
@robertcunningham65926 ай бұрын
Music at 1 min or so was not unnoticed 💪
@jinxit6 ай бұрын
did you have any problems with somewhat decreased mobility in some areas?
@Jiu-JitsuJourney2576 ай бұрын
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…
@hanshelfer27996 ай бұрын
when are you going to spangel jordan? you need to be the first person on his channel to tap him out 🙏🏼
@gregmau75576 ай бұрын
Cool vid dude! Being strong is my best bjj attribute unfortunately 😂
@bigturbob73566 ай бұрын
This guys finally upped his Lucky Charms portions. Well done...
@NickBraley6 ай бұрын
What do you guys think of Zercher or belt squats, and Trap bar DL?
@markoniksic36306 ай бұрын
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
@troy34567896 ай бұрын
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.
@markoniksic36306 ай бұрын
@@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.
@markoniksic36306 ай бұрын
@@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.
@dayroc086 ай бұрын
But Tyler got 40lbs with high reps 🤷🤷
@NOCDIB6 ай бұрын
Damn, Tyler! Save some abs for the rest of us!
@Jimi11246 ай бұрын
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
@jakeloewen5336 ай бұрын
Sounds like your experiment was a......... Success 😉 I'll see myself out
@tomlazoriksuccessfitness6 ай бұрын
You’re welcome to stay, homie 😉
@bankuri6 ай бұрын
just a question , why would you want to gain 40pounds? i would love to lose 20 :)
@derekross66496 ай бұрын
What about using a leverage squat machine? Thx
@TylerSpangler6 ай бұрын
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
@fazer127796 ай бұрын
Plus eat ptotein & get decent sleep. (I only eat once a day & still weigh 100kg!)
@NbyD6 ай бұрын
What are "high" reps?
@t.farias93366 ай бұрын
my man got SWOLE
@palleppalsson6 ай бұрын
Imagine if Karelin trained BJJ instead. Soul crushing strenght
@haydenmammen60796 ай бұрын
double cheeked up on a Wednesday
@TylerSpangler6 ай бұрын
Hell yea
@IMBJJ8386 ай бұрын
Do you have to look over your shoulder when birds fly by? We wouldn't want you to get snatched up.
@mateogalarza4543 ай бұрын
what 135 pounds he said?, i weight the same at 5'6'' being relatively thin, how tall is this guy?
@schom73 ай бұрын
5’ 7”
@r1ngs4006 ай бұрын
Is that your wife filming? Congrats on the baby
@huntercovelski7366 ай бұрын
Very nice transformation 👏 Also glad that you and @tomlazorik3906 got this video in together!!
@sirpibble6 ай бұрын
When I squat my lower back makes a hissing noise
@anthonyflowers79906 ай бұрын
Would you say that you gained strength and power in proportion with the weight gain?
@TylerSpangler6 ай бұрын
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
@anthonyflowers79906 ай бұрын
@@TylerSpangler wow man that’s awesome. Incredible progress! Thanks for the feedback
@jimtaggert72686 ай бұрын
You looked ripped!…I did the same, but, ultimately, ripped is where you want to be, not really big.
@rns74266 ай бұрын
Did you just say he “jacked himself”?
@madlockjenkins41026 ай бұрын
How many incline press reps, though? Lol
@deethomasblack64876 ай бұрын
I prefer the deadlifts more than squats. It feels more natural.
@tomlazoriksuccessfitness6 ай бұрын
Me too! Both great movements, though 💪
@CaPnBaLlBaG4 ай бұрын
Different muscle groups. Gotta do both!
@woutooo6 ай бұрын
You put Gordon as an example but I don't think he trains legs
@StevenMcTowweleeie6 ай бұрын
fire vid better than b-team lifting vid
@captainhowdy-135 ай бұрын
I need to lose 40# for my martial arts training.
@dirtygeazer92666 ай бұрын
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
@masonwillms25426 ай бұрын
So basically, I ate a fuck ton.
@tomlazoriksuccessfitness6 ай бұрын
Food, as well as a consistent and proper muscle stimulus with the right movements! 💪
@teejay30826 ай бұрын
@@tomlazoriksuccessfitness if he only heard the last 2 minutes of a 10 minute video let him be a r3t4rd
40 pounds naturally yea ok tren harder …. I guesss … lol 😭😭😭
@morganfrazer1586 ай бұрын
very helpful lets get jacked
@TylerSpangler6 ай бұрын
Let’s do it dog
@MrRussianGerman6 ай бұрын
Find a weight where you feel good. Mentally and physically. That’s my best advice.
@telsaabi98656 ай бұрын
Anyone got a decent Push-Pull-Legs program they're willing to give out to the BJJ community here? :P
@tomlazoriksuccessfitness6 ай бұрын
We could make one!
@zzz_ttt_00916 ай бұрын
eat a lot and sleep between trainings. do nothing else. I gained 15 lbs in 2 months.
@elgato95956 ай бұрын
🍑🍑
@cahallo59646 ай бұрын
You are still short tho better luck next reincarnation!
@Cas_anova6 ай бұрын
Beware of the “butt wink” when squatting.
@TylerSpangler6 ай бұрын
📩 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.