MMA Fighter's Workout for Gaining Size & Moving up in Weight
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- เผยแพร่เมื่อ 10 ก.พ. 2025
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People often ask for a full MMA workout that they can do when hitting up the gym, and for good reason. They're full-body, explosive, hardcore, functional -- they make you look good and be dangerous. But one of the tricky parts is putting on weight, while getting a good fighter's exercise in. This is for those looking to jump up a division, or just trying to pack on muscle. We incorporate some strength and conditioning drills into this workout, using weights, kettlebells, and heavybag.
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Shane this is such a good video! Would you ever consider doing a day in the life of Shane?
Yea that would be good
how do I defend myself in gta
Tank suit and an rpg / Armored kuruma as vehicle
good one lol
passive mode
+pedro solis Wait you mean the game or are you stealing cars in real life?
+fightTIPS he's means in the game
My favorite cheap meal is ravioli. But when I eat it I sing"ravioli ravioli give the formuoli"
Desmond Sampson I like chocolate milk with my ravioli
Still made my day in 2019 🙃
That's funny. Mine is. "Ravioli, ravioli, what's in the pockitoli."
#karateboyadityaraj
Dead-ass got 163+ likes for this nonsense trash ass fat boy comment.
That’s right Shane. What I learned from this video, I’ll be able to see lots of gains from my workouts. Thanks for your lessons.
The 30 minute window after your workout is a big broscience myth!
If you put of mass but don't have cardio then you might end up like Dada 5000
true dat, dada 5000 got really tired and beaten up at bellator 149
true dat, dada 5000 got really tired and beaten up at bellator 149
+BeyondTheRedLine Or Kimbo : ).Kimbo is better tho
+Genar Can Domaniç both shit fighters
Even worse, something like Bob Sapp, who is muscular, big, but also fat and slow.
I'd love to have you as a coach, you seem like a really genuine and helpful guy. Too bad I'm all the way here in the UK haha, hopefully I can move to a gym in the US when I get enough income.
I'm trying to get back into shape, I had a back injury and now I'm finally exercising again. It's hard to find that motivation after I was off for almost a year, but videos like this remind me of the intensity and fun of training. I used to do 30x30x30 drills on the heavy bag all the time! Great tips, I think I'm gonna add some of these to my regular workouts.
Brother I'd advise you to do more hypertrophy training to gain mass.
Also, the 30m window isn't necessary, research says you have up to 8 hours.
Awesome work on the bag btw
"if you have no cardio you're just a big guy throwing punches" tell that to dada 5000 and kimbo slice.
kimbo slice is actually an example of why he is right xF
Tell that to the guy that beat kimbo In a street fight
Wtf?
After that comment, you should change your name to "Wanna-be Lyoto Machida's Protégé" or "Lyoto Machida's-cousin's-halfbrother's-sister's-husband's-friend's-mmaclub-reject". The latter has a nicer ring to it. Go with that one.
😂 😭 😂
+ImThinking3 what?
+Pencil Warrior Not you, talking to the guy who made the original comment. You probably got a notification because you also commented on the post.
I really like the vlog - style vids. It seems to involve us more into what you actually do (eat and whatnot) in your everyday life. I feel like that could be beneficial for many people. I know I'll use some of that work out in my own gym 👌
Thanks for the feedback, Matthew! Glad to hear it.
Just drinking more watter on empty stomach and quit smoking or drinking and no more little meals between main meals catapult you in next weight class.
Dingo 1978 Karlsruhe not drinking and smoking should be common sense
Chokwe many friends of me get digestive problems with eating 6 meals a day like bodybuilders. You can do it fine but i can t anymore
Depends what you're smoking really, certain smoke will help you gain weight 😂
drinking water on empty stomach is for weight loss ...
Dingo 1978 Karlsruhe I think cutting out the small meals and drinkin would be better for losing weight
Unexpectedly clicked on this.. Very useful brother
Wow, your gym is amazing, Shane!
Hey Shane, keep teaching the underdogs, i know how to box, but never learned how to throw kicks and shit, so i appreciate your knowledge.
BRO your channel is a fucking goldmine
the most humble fighter
Your form is on point, dude. Its nice to watch
Shane, you have the most professional youtube channels I've seen, and you only have like 600,000 subs where as some of the most subscribed channels still film in their bedroom.
Thank you Andy! I'm trying, man.
your striking drills are so cool. I want to get to that level so bad
Shane to be honest id rather fight like you instead of fighting like Conor McGregor..........your just a legend at this keep up the good work
I love these videos, they helped me alot. Shane youre one of the greatest. Much respect to you bro.
I'm really digging these vlog like videos lately. Keep at it brother!
Keep going, these kind of videos are the best, just creating a new program based on the exercises which helps to improve in fighting and also help to build mass muscle and im considering also your videos, you have some good stuff here man!
i love FightTips.....the advice is good especially living in the inner city like here in New York City.....
the 30 minute anabolic window doesn't exist
Shane!! My man! You are doing such an amazing job!
Nice Video man I enjoyed it
man, what a crowded gym. I can never go to gyms like that.
Hi sir ,I am from India sir your best trainer
#karateboyadityaraj
Agree!! Cardio far more important than sculpted fat! : )
You should do videos about yourself so we could know you more that be pretty cool
+fightTIPS
Yeah, more vlogs?
+fightTIPS yeesss more vlogs
+fightTIPS Yeah that'd be pretty cool actually.
***** What the other guys said lol
I think you must do more training videos like this, or even some funcional training for fighters, it's really awesome!
Keep up the great job!
Wanna gain weight without losing speed, Do heavy landmine exercises:
1) T-Bar Row
2) Push press
3) Reverse Lunges
4) T-bar deadlift
and there are over 100 exercises that True MMA fighters do. Landmine is necessary equipment for fighters. it increase your stability and strengthen your core.
great video Shane, i had some trouble at first to move up weight classes at first for wrestling.
hope the wreslting went well haha
I used to do 3 five min rounds it was doing me a bit now gonna try 3 mins skip....thanx man
Awesome Shane!
I like your "zoom-out-and-back-in-Effects"! Very creative to change the location or topic. Think of some more of these like zoom in on the eye, bizeps or whatever. :-) nice!!
I had no idea hitting the heavy bag can build muscle. Of course, that's just another reason for me to enjoy doing it. I can't tell you how good it feels to do my punches and kicks on a 200 pound bag!
Awesome vid shane it does help me alot
+sam bilal Awesome to hear, Sam!
Thanks Shane you helped me get into boxing I started when I was 12 now I'm 15 and am getting really good at it I use your videos as a training video. Keep going thank you.
this is by far my fav youtube channel i love you , you inspired me to start boxing thank you so much god bless you !
Wow thank you so much, brotha!
holy shit you responded this is amazing saving this have a great day haha! :)
2:23 that back elbow, clean
Awesome video
Hey Shane I'm a taekwondo fighter , I have over a year training but I'm also interested in other martial arts, so I hope if you could make a video of combos of knee strikes or elbow strikes! Hope you can do it, thanks !!!!!!!!
Yeah, Right this workout gets the sweat flowing!!
Hey Shane. How much do you weigh? And any predictions on Diaz vs mcgregor tonight?
Hi Shane, I enjoy your channel and find value in most of your vids. Sug: look into the different gains w eating your protein/meal before vs after your workout (or even a split). Research seems to lean on the before being optimal.
It'd be real nice to have a real martial arts gym. I use a hide I filled with steel shot as a heavy bag and climb tall trees and mountains for muscle. Hide hardens the shins real well though haha.
Bro you and your vids are awesome
Thank you brotha!
nice vid Shane, thanks heaps
Awesome video man ! helped me lots
You da man Shane!
YOU da man!
3:25 Absolute unit wearing a cap on the right
nice video good tips gonna try it
Hi Shane, love your vids!! they help me out a lot learning how to protect myself and others. Keep up the great work!!
Great to hear brotha, thank you!
You're improving a lot I can see it
My man
Can you do a workout for striking? I'm 15 years old and have no idea what to do at the gym.
My homemade veggie quesadillas.❤️ And as always thanks for the tips!
This guy is awesome really cool dude and channel rock on bro 👍🏼
+fightTIPS My post workout meal recently, has been a 2 bananas and a recovery supplement drink. 2 hours later, I usually something like sauteed veggies(kale, peppers, shredded carrots, onions) and black beans over a bed of jasmine or brown rice, with a homemade sauce like peanut curry, or teriyaki
Mark Tucker Jr. eat more protein, you have to eat protein with every meal
Lol wow, my nutrition intake has changed since this comment lol, don't get me wrong, I still eat this stuff and my protein comes from the veggies and higher sources comes from the beans and nuts I add to my meals, sauces and shakes. Occasionally I eat meat like chicken and turkey, but I haven't had any supplementation like powders since this post. I need to purchase my recovery mix again because that helped me out a lot during my post sessions
Mark Tucker Jr. Good job man, keep it up. Are you a fighter, lifter or both?
I would say both but I train more martial arts
Best cheat meal. 200g Greek yoghurt mixed with honey, 30g hemp protein, chopped bananas, berries, a few mint leaves.
That's not a cheat meal.
Good stuff Shane. Hey, it looks like you're in the Hollywood area. We should spar sometime!
Hey Shane.Been watching your videos for a while. Like all your videos. Love this one and on how to fight as a southpaw. Could I suggest a detailed video on how to get better on Kicking Techniques. Stretches, things you could do at home etc
Hi Shane, just a response to your 30 minute window comment. That was the general consensus back in the day, however sports science has proved that your anabolic window is actually 72 hours after workout. So the myth of 30-45 minute after workout has been debunked :). I still however have to have a shake right after my workout cause its hard to change ones routine, but just thought I would let you know since your information is always second to none! All the best good sir.
Nice tips bro. :)
this gym looks amazing! where is it located? Good workout shane.
I have to study not only mue tai but also english listen to shane video!
Am I the only one that has noticed the steady decrease of martial arts schools that teach both the mental and physical side of martial arts?
Shane do Karate comentary,would be really cool to show some people that there isn't just shotokan....
Thank you Mr shane
your videos are awesome. This is exactly what i am working on, your timing is perfect. :) kickboxing girl Canada, Deb
Wow man what a nice gym.
please do more video on combination counters and sparring with partners
Shane keep it up pal
I love mma
Awsome :) could you do a Video about how to recover fast from a sickness to get back in the training fast?
I don't know about you Shane, but I cook up a mean omelette on the hot plates at my gym!
I don't want a big body I just want a fighter body like his
Shane, love your talent brother. I have a right dislocated shoulder and cannot afford surgery. I still train, I even spar with opponents bigger in size and more skilled. But I believe with some tool's I can gain my opportunities back. What's your advice?
gonna try these
Great vid thx
This is tight! Never saw this before.. I played a prison sport similar to this but you would play at a open area and hit the ball to a big wall..
Hey Shane! Why don't you try to put on some size? Do you think it's gonna mess with your speed?
Pizza, chicken wings, tacos, double cheeseburger with bacon, french fries with cheese, jalapeño chips.
Niiiiice
can you make a video on exercises to improve posture?
Good work out and the food looks delicious. 👍🏻
Thanks!
good lifting method for athletes is westside barbell. it works strength and speed simultaneously
Hey Shane I was just wondering about your thoughts on weighted clothing like bracelets, vests, anklets etc. And weather or not you think they are a good workout method for fighters. I think it be a cool vid that you could make. Anyway thanks man.
Most important thing
Diciplin and be humble
And remember you are just learning to fight but it doesnt
Mean you can beat everyone
You only have the advantage
To those doesnt train but still
It doesnt mean you can beat them
Take note.
Shane ,you are awesome man, ive seen a lot of your vids and I thought that one day , you would become kinda arrongat and that cuz you wouldve had more subscribers, but you are still the guy taht teaches a lot to us the underdogs, from how to throw a jab to what to eat and other type of things . Your channel is one of my favorites, keep doing this great work man, you are an awesome dude and Fight the good fight!
RIP headphone users, JESUS!
RIP
+fightTIPS I like all of your self defence vids
hey shane my name is joshua, ive been watching your show way back when i beginning my training in kickboxing, i took karate for half a year and trying remember for all i've took. i don't really have a question but a opinion on view; i like have your view on my kickboxing stance and strikes i want to know if doing the techniques correctly.
what was the hardest thing you've had to do in this category.
How long do fights spend at the gym and how often?
love u shane.. little question... where does this video filming at?
I just go to the gym normaly to gain muscles and doing 3 times a week fighting practice/cardio at the martial arts school works out for me pretty well
how is that possible your dead m8. cheers
+stuka1vp this comment made me laugh harder than I should have, thanks m8 👊👍😂
Great vid!! What's the model of the heavy bag you use for tosses?
shane. can you make a video on different protein milkshakes, with and without whey protein
thanks for the video. I also would like to ask, is it enough to to have these training sessions just on the days when you don't have your martial arts class. I go to dojo twice a week