Allright folks, get your milkshake, add some protein and read up.
In my opinion EVERYONE should do heavy lifting for the sake of making the body strong & functionable and have a good posture.
This will prevent alot of injuries and freakazoid shit in training.
IF you do not know where to start, I recommend starting strength or strong lifts to ANYONE who is able to do a decent resting squat, as in being able to sit in a squat with upright back for several minutes. IF you can NOT do this, work on your mobility first for some weeks BEFORE starting heavy lifting.
You are able to do this? PERFECT. now we can move on
First rule of a weightlifting program, do NOT fuck up the program
you going to have 36 days in 12 weeks, so 3 days/week, do not ALTER this, do your workouts like you are supposed to do them
In 36 days, you will bench press 18x, squat 36x and deadlift 18x, and do the other lifts 18x (OHP,Bent over row or whatever depending on which program exactly)
I would suggest everyone starting with 5x5 and not 3x5, why? because you are a newbie. more sets mean more reps in total, means more practicing the technique. This is what the program is all about, BUILD base strength and LEARN the lifts
For MALES who have never lifted before I suggest the following start weights for the big 3
Bench : 40kg ( end goal without failure 85kg)
Squat : 40kg ( end goal without failure 130kg, you will probably not reach this)
Deadlift : 60kg ( end goal without failure 150kg, depending on how you are build you may or may not reach this)
OHP, Bent Over Row, I like to keep this at respectively 60% and 75% of my bench)
Once you have completed your 3 months of training, I would down it to 3x5 ( still 1x5 for Deadlift) and work with micro increments for another 3 months with assistance work
--- LOWER AB WORKOUTS--ROLLOUTS--PLANKS
--BRIDGE WORK
Afterwards, do whatever you feel like.
IF YOU ARE TO SORE, SKIP JIU JITSU, SORENESS WILL GO AWAY AFTER THE FIRST 3-4 SQUAT WORKOUTS
After 6 months you will probably gained around 4-5kg without even trying, have a good base layer of strength, feel better, and need to recheck what you need to improve more?
you will probably NOT look to higher your strength numbers much more of competing in jiu jitsu is you focus.
Flexibility ? more stretching, loaded stretching
Mobility? Look into Olympic lifting, front squatting.
Check out some youtube channels like elliot hulse, omar isuf. They have great material for athletes.