Ok, I do MMA. From the other dojos in my area, my place expects ALOT more out of us. The cardio is rediculious, and the pressure is crazy. Now, I used to be into the weight lifting scene. But I cant seem to find the right sequence for the two. If I lift too hard and too heavy, my speed and endurance runs out quick. If I do no weights, or super light, Im PERFECT. BUT, when I do that, I shrink, back to a thin toothpick. What is the correct dosage of lifting for a nice body, but also be able to rock people around? Medium wieght, medium reps?

Chest mondays
Back tuesdays
Arms weds
Legs thurs
shoulders fridays
--I do MMA class mon, tues, weds, fri, and sat.
Im 5'7, weigh in at 163ish (varies) and prob around 8% bodyfat. A

** 1 more thing. I wanted to throw in some test prop to help me gain lean size. Is that good for sports? Maybe add some tren ace? I know tren kills your lungs/endurance, right? Whats something good to add to test prop for lean size, and speed?