Man! Sometimes I sleep for 10 hrs and I was wondering am I just a lazy person? Thanks for confirming that I'm not a lazy person :D

I'm 26 years old and I workout four times a week and do Judo three times a week. It's hard to maintain consistency but it's doable.

Grappling with strength training grows muscle I think 1-3 times of strength training per week. Preferably 2 unless you have the muscle you want,then 1 hard full body session with some body weight stuff through the week I lift 3 times per week, but 1 session is really light and more about dynamic effort and light hypertrophy 1 day will he heavy and intense and the other will be more dynamic again, but a little heavier than the the light day I'm far from a coach, but I can maintain muscle and strength doing this while grappling 2-3 per week I also am back running, but it's mostly low intensity for building endurance, but every now and then I will throw in sprints I believe my strength background and muscle protects me from injury. Heavy squats and pressing with great form will build muscle and strength in your joints, which protects your knees and shoulders I recover fast from an athletic background and lifting weights is my bread and butter, so the above may be too.intense for people not use to strength I agree with doing lifts lower than 80% for the most part. Lift light weights but pull/push every weight as fast as possible in strict form. Really recruit those fast twitch fibres. Here's a secret Iearned as a competitive lifter I can maintain a 240kg deadlift (current max, not my all time max) while never training heavier than 180kg Once you Learn to lift lift with speed, you build the power necessary to shift weights and your body doesn't get beat up grinding out heavy weights much better for recovery. Deadlifts are the one compound you can actually go lighter, while getting stronger. So any that do like to lift, just do lower reps 1-4 with weights ranging in the 50-80% range, obviously lower reps in that higher percentage and really learn to recruit all your fibres If you have a max squat of 315lb, you would put around 225 on the bar and your would descend slowly, once you depth,you hold it for a split second remain tight, then you explode as fast as you can, your entire body in perfect form. You can do that and increase your strength while not beating up.your body. The secret is lower reps and a few more sets Technically you are doing the speed work of a powerlifter and not so much the intensity, as your martial arts is the primary focus and you will still build strength grappling, especially Judo Sorry for the essay and I know the above is a bit of a ramble, but in closing speed kills Speed is the key to strength. Or more importantly power Would you punch or kick slow? Of course not, so learn to attack the weights with speed while maintaining form. You will become more powerful and it will not kill your recovery For those that want to get really strong? Just set 2 months plof the year aside and do an intense strength program. The gains you make then can be maintained training with speed and your grappling the rest of the year

best advice i have. I went from 68kg to 85 in a couple of years. i got far more powerful but nowhere near as flexible. Focus on getting strong and keeping your mobility top priority especially if you go to gym, otherwise you will end up like a bodybuilder who can barely move and has to use brute force