How To Build Muscle and Strength as a Fighter/Martial Artist
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- เผยแพร่เมื่อ 29 ก.ย. 2024
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WHO AM I?
I'm Ben. I am a scientist from the UK studying neuroscience, exercise science, and nutrition. My mission is to make young men into forces of nature by training their physical strength and fitness, educating themselves, and developing noble character.
“I’m not training to be a bodybuilder I’m training to be a f*cking weapon”
👏👏
Which one
Kevin Randelman right?
@@yoyovlogs5229real
a fucking tool?
Hey guys, I train boxing twice a week (Monday, Wednesday) and lift for hypertrophy 5 times a week (Sunday-Thursday) with 2 rest days (Friday, Saturday). I occasionally train jujitsu at Sundays, Tuesdays or Thursdays (when i don’t have boxing) and it’s safe to say that, for me, it’s normal and it doesn’t take a heavy toll at the body, but it’s very important to sleep for at least 8 hours each day. Basically, i’m saying that it’s possible to lift weights for body building and train martial arts in the same day (even back to back), but i’d recommend to lift before you do your martial arts session since it’s easier to push as hard as you can, and in the martial arts session it’s you vs your willpower. Not all people can adapt this schedule, but good luck to everyone that does!
Height: 172cm
Weight: 65kg
Age: 17
What about ur studies
Well, not after you have to go to work every day, also clean your house and cook food)
bro, you weight 65 kg, that's a very good weight for 172 cm. You probably looking very good and you are in perfect shape and height to weight ratio for boxing.
But let's say you keep bodybuilding and gain 10 kg of muscles or even 20, it will be waaaay different. And probably harder to box.
If you want to get big while doing all of that, then you want to be in a caloric surplus, you will put on size, but you might not want the extra weight being a fighter and all.
you're gonna be too heavy for your weight class and inefficient if you want to compete unless you know how to cut a lot of that mass.
Personally the split I've been experimenting with for Muay Thai with competitive goals in mind is:
Mon: S&C Strength Focus (first two sets are warmups then 3 working sets with the same weight.)
Squat 5x5
Deadlift 5x5
Pendlay Row 5x5/3x8
Pull Up 3x5-8
Bench Press 5x5
Incline Bench Press 3x8
OHP 5x5
Lu Raise Superset Reverse Fly 3x8
Tricep Exercise Superset Bicep Exercise 3x8
Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table)
Neck Harness Training 1x to failure
Forearm wrist roller 1x to failure
Tuesday:
Muay Thai Training
Wednesday: S&C Power+Speed Focus
Squat 3x5 Superset Jump Squats 3x5-10
Stiff Leg Deadlift to Row Complex 3x5 Superset Inverted Row 3x5-10
Incline Narrow Grip Bench press 3x5 Superset Dumbbell Flys 3x10 (Or plyometric pushups)
Dumbbell Hammer Curl to Push press 3x5 Superset Dips 3x10
Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table)
Neck Harness Training 1x to failure
Forearm wrist roller 1x to failure
Thursday:
Muay Thai Training
Friday: S&C Endurance focus
Elevated Heel Goblet Squat 3x10
Bench Press 3x10 Superset Dumbbell Row 3x10
Dumbbell Shoulder Press 3x10 Superset Chin up 3x8-10
Tricep Exercise Superset Bicep Exercise
Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table)
Neck Harness Training 1x to failure
Forearm wrist roller 1x to failure
Saturday:
Muay Thai Training with emphasis on freestyle flow training since fights are usually held on saturday evenings
Sunday:
Active Recovery. Massage gun, foam roll, Mobility, Static stretching, maybe light Jump rope and Shadowbox.
Personally I think this routine is the most scalable for me since I can just lower the amount of sets if needed. But Monday session is not comprimisable, the other 2 sessons I can do 1-2 sets instead of 3 if my CNS is fried.
I would seriously reconsider this... You're currently going 3-3 for muay thai and S&C training. Your muay thai training should be the majority of your sessions, and it sounds like you're actively choosing not to be training your sport to lift weights. Strength is important, but I guarentee you that in the fight you'll wish you practiced your guard, kicks, thai clinch etc more instead of lifting more. Sport specific conditioning cannot be overlooked.
If it's working for you, then cool, but I'd really take another look at it. Keep it up
@@Kurnhelios i wouldnt train like this in camp. If I’m training for a fight I would do skills training Mon-Friday and one S&C session on Saturday. Outside of camp, I think there’s value in focusing on building more strength and power.
Imagine muay Thai training is like having a good race car driver, but having good S&C is like having a good race car. Outside of fight prep, I value upgrading my vehicle because it will also add to my longevity in training.
@@marshallmaia8130 Sounds like you're all over it then, ouss
(Except wrestling) DAMN STRAIGHT SHOUTOUT WRESTLING MAN
I'm just learning about Japanese style Karate
Micheal jai White is the perfect example of a jacked martial artist
great one, cheers
Glad you enjoyed Keith
Great video. I have one question tho do you think it's optimal only resting on the weekends since I only have mma on monday wednesday and friday and I do hypertrophy training on tuesdays and thursdays and have a long run on fridays. Or maybe I could throw in another gym day or just switch out the running for gym?
You could probably add another day of gym in there if that's a priority. So only one rest day on Sunday for example
@@BenWinney alright very helpful video and thanks for the answer
Thank you for this video! And have a question, when breaking down the work outs you showed only a single work out. Is this because you should over due stress on your body? Would love an explain how a simple breakdown with more workout on the days no martial arts training.
Can u make one with calisthenics and martial arts combine workout plan add very limited weights and ofc cardio.
Yes soon
What about leg day for people training boxing 3 day a weeks
Finally!!!
Is muscle hypertrophy useful for someone who is focused on fighting or just strength training when lifting weights?
Strength training is more important, but there is a place for hypertrophy. Bigger muscles have more strength potential, but they also require more oxygen so you need better cardio. The best fighters aren't necessarily the ones with the biggest muscles. I'd recommend mostly focusing on strength and cardio, but you can still do hypertrophy as long as it doesn't take away from your other training
@@BenWinneydo the workout plans that you showed in the video follow any form of split or is it just full body for every gym session?
hey brother I have been training kickboxing since 1 year and now I just wanna gain some muscle around 7 8 kg
How can I manage both could you pls suggest something
Age 18
Weight 60
Height 5.7
Apply the things I discuss in this video, and eat a LOT of food
I hope you respond but im having a serious dilemma here, i ve been in boldybuilding for 5 years and i built a hell of a body with so much muscle on, i signed up for kickbox x mauy tai classes recently but i noticed that my muscles are weighing me down... can i stay as big and build muscle more while increasing my speed too? and if not can i stay at least the same size while increasing my speed? thank you
Truth is that really big muscles will slow you down to some extent. If you want to be as fast as possible then a slightly smaller build would be ideal but if you're just doing classes and not planning on competing, you can do just fine with bigger muscles. Focus on getting better cardio so you can utilise your muscles better for fighting. I have a video about MMA conditioning which might help you
@@BenWinney Hey ben, thank you for your time... So basically your saying that i should work on my cardio, right? I also made a new plan where i do upper body twice a weak, one day lower where i focus mostly on functional training,speed exercises and agility and one day arms/shoulders. I put my mma classes before a day of the gym to not get sore. this way i could stay big but also be faster right? if you have any tips, please feel free to drop some i need it and thank you
I Used to fight used to coach You need to separate strength training And muscle building training
Is This Good For MMA?
Bro read the title
I do BJJ 2x a week and MT 2x a week. I need to add a long run and strenght & Conditioning training, but how? Where?
I don't care about hipertrophy
You can strength train 2 days per week, one of those being on an easier martial arts day if you have one. Try to keep one rest day, and give the long run it's own day.
It might be: Monday Strength and BJJ, Tuesday MT, Wednesday BJJ, Thursday Strength, Friday MT, Saturday long run, Sunday rest. Obviously just make those training sessions fit your schedule
@@BenWinney Makes sense and thanks for the reply. I'll try it soon
We gonna become toji fr
Fr
nah baki
Nah Batman
Yessir 💪
We gonna become Toji with this one🗣🗣🗣
Been training muay thai and weights for a while, only thing I’d add to this is stretching as my hips have become super tight from squatting and blasting pads :)
Good insight
Hey bro, i trained in the gym for the last 3 years and i got some pretty good results, but then i realised that muscles arent effictive and i need to start training martial arts and i quited the gym and started muay thai and been enjoying it for the last 4 months, i want to combine the gym and i dont know how to train, what exrices to do, can you help me by any chance? im really lost
btw im training 3x muay thai a week
@@adi-sj1wj hey man, I personally try to do squats, shoulder press, pull ups each week as I find they’re the things that benefit muay thai most and arent trained for power in the classes.
To get the most muscle out of thai boxing I always smash the pads explosively, same with the bag. During the conditioning sections of the class I try do each rep properly - not the ‘thai pushups’ you see people doing.
Clinching a lot is going to help give you a bigger neck and traps.
I would try put squats as far from your classes as possible in the week, and do your other s&c compound movements during sparring days or shorter classes.
Another thing, if I notice I’m getting a bit yoo skinny - I’ll chill in the muay thai classes a bit more and incorporate dips and rows into the week to thicken me back up a bit, then once I’ve put on a kg or 2, go back to smashing pads. I find training really intensely in the class gives me sufficient cardio for sparring days, but my cardio is naturally decent.
If your cardio is bad, incorporate some runs, skipping at home or assault bike :)
Sorry for the essay lol!
Deep squats
Nice and refreshing to see young guys pushing out real educational stuff like this. Very informative and very very good advice 🙏
Glad you think so
I’m genuinely surprised by how helpful this video was I just started training boxing and Muay Thai and I’ll definitely try to implement the running and lifting into my schedule
Keep in mind that boxing and muay Thai is pretty good high intensity cardio already. If anything I would recommend some lower intensity long duration cardio to build your gas tank. And definitely dedicated resistance training at least 2x per week
You should just stick to ONE art. Youll be all mixed up with gaurding and striking.
thats very untrue@@jerseyltd
@@jerseyltd lol no bro, arts can compliment eachother
Thanks for the video. I'm doing lifting 4x a week and Muay Thai 2x a week so this video really helped me out on what I should be doing.
Sounds like a solid weekly schedule
lol? i do lifting 5x a week and muaythai 5x a week with regular ice baths and massage appointments
@@smokeeted5322 and? I lift weights 7 days a week, muay Thai and bjj daily, as well as 3 marathons a week. On top of a full time job. Also have 2 massage appointments as well as knitting practice on a Tuesday
who said bad training sessions lmao? u gonna go all anime on me lmao ur a reason this world is failing i have personal trainers for the gym and a stacked gym with trainers that went to thailand and trained with legends such as rodtang from one championship lmao dont talk to me about bad sessions
cap @@smokeeted5322
I think this has been the most clear and enlightening video I've ever seen on TH-cam and has really helped me gain a better understanding of my whole situation, Thank You!
The timing of this video is impeccable, I've been rocking with TB Green Protocol with fighter template. Where/How would you fit mobility training into this? I've made solid strength and endurance progress but I'm still quite lacking in flexibility. Appreciate the effort you put into the vids, bro🤙
I admit I don't know much about mobility. I would definitely suggest dynamic warmups before your main workout and some stretching at the end for at least 30 seconds.
Here is a detailed guide on flexibility: th-cam.com/video/tkH2-_jMCSk/w-d-xo.html
And Kneesovertoesguy has amazing content about mobility and injury prevention: th-cam.com/video/omuAtS7zOa0/w-d-xo.html
And I'll research flexibility/mobility so I can help people with that too
@@BenWinney Thanks again! I'll give these a watch
Join a traditional king fu gym for 3 months. They’ll get you to be flexible in no time. I was able to do the splits after 6 months. But after 3 I was already able to do very high kicks
Who’s here cuz they tall and lean
spear, great for fighting
6’4…170lbs
Its hard out here 😂
@@InkCampKenny oh brother! I’ll keep you in my prayers homie🙏
6'1 75kg is good weight for my height or not?
@@Aurora-bv1ysthat’s a little underweight I’m 5’9 and 194 pounds due to weight lifting and bulking
Nice one. I’ve been boxing since age 13 but currently the priority now is hypertrophy and gaining more muscle. So that’s the main focus for now until I get to a desired point then I can return to the ring fast, explosive but also bigger which would make me a machine.
Hey Ben, thanks for the awesome video! I currently box twice a week and do additional cardio (running) another 2 days a week, however I'm more interested in calisthenics than barbell strength exercises. I was thinking of training 3 days a week like in the BJJ example but instead of all the barbell exercises just doing 3 sets of weighted pullups/chinups and weighted dips/pushups with the progression you outlined, then 3 sets each of inverted rows, lateral raises and facepulls in the hypertrophy rep range, and some tibialis raises and calf raise variations from knees over toes guy's program. Do you think that would be too much to recover from or maybe develop an inbalanced physique?
Weighted chins and dips/pushups are amazing for strength.
Try out the extra hypertrophy stuff too and see if it affects your ability to box. You might find your lower legs are tired from the tib and calf raises while you're trying to bounce around or skip in boxing class, plus with the running as well it might be too much - but try it out and see. Maybe start with like 2 sets of each and build up if you can handle more.
Obviously front delts are used heavily in boxing too, and training your side and rear delts could affect your ability to keep your hands up and box. But again, try it out and see if it works. Your arms aren't getting any direct training so they might end up lagging. If arms are important to you, you could sprinkle in two arm workouts during the week as part of your gym training sessions or home workouts if you've got dumbbells.
@@BenWinney Man thanks so much for this well thought out response! I actually had the shin and calf exercises because I used to get shin and ankle pain when I really push myself in running, when I started doing those the pains become less common, and I've actually been doing 2 sets just like you suggested, that's actually what KOTG recommends in his program!
My arms have always been pretty decent, and I'm more interested in having a wiry build with wide back and shoulders, like Hisoka, but if my shoulders end up getting too fried to box I'll probably replace the lateral raises with an arm isolation. I want to practise handstands as well on my running days, as long as I steer clear of holding til my shoulders fatigue that should be fine right?
@@JoNothingghey man id definitely put in something more for legs maybe Bulgarian split squats if i could bait you into one barbell workout it would be front squat followed by cleans.
Calisthenics are the way to go, especially for combat sports (I won’t speak for MMA because I’m not an expert in conditioning requirement for wrestling and BJJ), but boxing and any form of kickboxing, calisthenics and plyometrics are the way to go, you’ll be more explosive, more shredded and have perfect endurance for these sports.
When I’m the marines I did there morning cardio and weight lifting in the afternoon. Then do boxing 1 or two times a week and grappling 1-2 times a week . Body was destroyed at times but if you don’t go to crazy on the cardio and lifts you’ll be ok
Not to hate or anything but, at 0:47 thats not really true. If both fighters are equally skilled and conditioned, the bigger fighter will lack the. conditioning relative to his size and how much more oxygen his muscles will need. So basically, if the fight with both fighters are same in every metric but one is bigger later in the fight the bigger fighter will need more oxygen and get more tired quicker.
Im here cuz im short, a hard gainer, and i want the be able to protect my family..... and work on my self esteem 😅😂
i think people do not understand how good this video and other videos on this channel really are
Great video, very informative! I did a lot of strength sports before starting martial arts which gave me a great advantage in this regard. It also means I don’t need to spend so much time on weightlifting because I already have a high level of strength and don’t have much further to go but still enjoy a weight session!
Honestly I'm just trying to get a 1986 mike tyson physique, or anything remotely close to it 🙏🏿
That thumbnail was of Mike Tyson in 1996 btw
@@NoRockinMansLand yep, and he's fucking huge, while being lean 💀🙏🏿
@@blickmaster69 yeah its honestly insane, that's like the ideal physique
@@NoRockinMansLand yessir
I’ve been doing boxing for a year, fun little sport gotta say
I just want to be an anime character.
Same here brother, I turned 42 yesterday and still want to get somewhere between Baki and Goku. It probably all started with He-Man 😂
Idk if I’m the only one. But ever since i did Muay Thai, jiujitsu and boxing i just be sleeping 😭
It's a lot to recover from
I dont care all that much about looking like swarzenegger i think power, speed and technique is way more important
at some lvl ur like big enough and going bigger is ridiculous and just for show, you'll become slow and take up too much space and eat too much food
Absolutely. Getting bigger often makes you a worse fighter if you don't stay on top of the cardio and skill
amazing video! Would you do a video on the nutrition side for building muscle and strength as a fighter?
I don't think it would be too different for a fighter compared to any other athlete - lots of calories, carbohydrates to fuel training, high protein to repair muscle. Quality whole foods for the most part. I'll look into seeing if there are any other specifics that will help fighters
I was amazed by a skinny fat dude overpowering a shredded tall muscle maniac in a wrestling exchange. Technique over muscles!
This helped a lot I will take every word to heart and push to my very best
Thanks a lot man I wish you luck
Just want to lose my beer belly . Any tips for doing just that much and no more?
I have a few videos about fat loss:
How to improve your metabolism to make fat loss easier: th-cam.com/video/HrelXb73oyE/w-d-xo.html
Fat loss simplified: th-cam.com/video/L_hPGzFpjPM/w-d-xo.html
All you say in this video is true but for strenght speed agility endurence stamina and cardiovascular system boxing is enough or any other martial arts I do boxing it target the muscles in your upper body arms chest shoulders and lower body and legs muscles too so boxing is enough for building the strenght but if you want more advanced strenght you need to do strenght training in gym
Muscle endurance also. I always hear strength and speed but what about muscle endurance? From lifting my muscles don’t seem to tire as they used to like when I was just doing just road work for conditioning.
Super good video, appreciate the knowledge Ben! Started boxing recently so definitely got some stuff to take away from this
Great to hear Mario, I'll make another video soon on cardio for boxing/MMA based on a really good book called Ultimate MMA Conditioning. I'm sure you'll find it helpful
@@BenWinney thanks Ben, I look forwards to it! I’ve been doing 2x boxing sessions & 2x 5k runs each week for 3 weeks now but after watching this video I’ll be going for longer runs, as in the 5k runs I’ve been trying to complete them as soon as I can, got down to a
A sub 22 minute 5k is amazing, that's faster than I've ever done lol. Try out the longer runs and if speed is important to you then you can keep a faster run in there each week to maintain/improve speed
Is it possible to do 3 times a week strength training and 3 times a week hypertrophy training for boxing to build strength and hypertrophy at the same time?
Yes but that's pretty excessive especially if you're doing boxing on top of that. You don't need much more than 4 days a week unless you're quite advanced
@@BenWinney alright I see thank you man
I love how without fail these "How to balance lifting and martial arts" videos always have Mike Tyson in the thumbnail despite the fact that he doesn't lift and never did during his career.
Mike Tyson actually said he did lift weights later in his career
@johovlogs definitely not when that picure was taken of him
I always wondered that. Boxing clearly favors cardio for the most part, so how did this mans build so much muscle. Or anyone really for the heavyweights
@@hwanniggles187steroid users can gain more muscle than a natural lifter could even if the steroid user does 0 training.
Food for thought.
@@gabrielcabutotan th-cam.com/video/UML1zbAwK78/w-d-xo.html
its sad to say but the body builder life style is kinda shit unless your going to become mr Olympia I want to be strong and fit and flexible being big would be cool too still trying to up my size thanks for the help I did write myself down somethings I'm going to do in the gym and dat so I can get stronger and also get some thing bigger
tbh if you wanna build both muscle and be a great fighter. fight training like 3-5 times a week and do full body workout sessions 2-3 times a week and do most of your work in the 4-7 reps this way you build a lot of muscle and strength do your running sessions after your gym sessions i would say that is best but maybe cycle and swim and run all once a week so you dont take to much impact on your joints
Training kickboxing three times a week and the Tactical Barbell Fighter routine twice a week could achieve a physique like that of the statue of Michelangelo David as an ectomorph? It is my ideal type of physique to my liking
That's probably a pretty good plan. You don't need a lot of size for David's physique, just leanness and proportionality
Decided to start going to wrestling because I want to up my jiu jitsu game. The first thing the coach said to me was “you’re too weak, you need to run and lift more weights” in his thick accent. Will take this advice to heart 🫡
I think Mike Tyson’s was the one that had bodybuilders scratching their heads. To keep a physic like that as a boxer with that ratio of muscle and body fat while doing all that training needs a shout like.
He was a genetic specimen for sure and trained like an animal
Well he also took steroids like every one else at the time.
You can lift weights for hypertrophy, or you can train to be a fighter.
You can't do both successfully.
I do kickboxing and boxing on Monday soccer and kickboxing Tuesday boxing and kickboxing wnesday soccer and jiu jitsu thursday
And sparring kickboxing Friday and them I Saturday I'll have a soccer match and rest Sunday along with school
"You wanna train, then train, stop being a bitch and do both everyday, who cares if your sore or tired, your mind is weak if you listen to your body...my leg is broken and im still runnin... rest days are for ppl in the cemetery... stay hard" Sir David Goggins
So if you’re doing Muay Thai, jiu jitsu and boxing would we designate one week to one martial art? I.e 1 week for Muay Thai, 1 week for boxing etc. If not how should we implement all the martial arts into a program?
I'd say try to do each martial art at least once a week, and maybe each week you focus a bit more on one of them. Maybe 1 day muay thai, 1 day jiu jitsu, 2-3 days boxing for example then next week do 2-3 days muay thai and 1 day boxing instead
You are a great channel: rich with information with no unnecessary bloating. Keep up the good work!
Thanks bro I appreciate it
Can i like have like 3 days of mixed strength and hypertrophy,
Because my martial art sessions are only at sat, sun
So I'm doing Monday, Wednesday and Friday
I was doing mixed ppl and full body because I don't have enough time to actually go to the gym 4-5 times a week because school so I'm doing 3 times with ppl mixed full body
But now I'm thinking of adding less full body but still having ppl but having strength exercises for that specific day
Push - bench and overhead
Pull - Pull up and row
Leg - Squat and deadlift
And I'm adding
Push + Back Shoulder
Pull + bicep tricep
Legs + Chest
Do you think this can work?? Also amazing video keep it up bro 🇵🇭🤍🤍🤍🤍
Yep that sounds really solid.
Keep in mind your front delts will be quite tired on the push day, so for shoulders I would do side delts and/or rear delts. On the pull day your biceps will get a good stimulus from pull up and row, so maybe a bit more focus on triceps would be good.
Good luck bro
thank you !!!
If you want to maximise muscle growth, 2 sets of 5-10 reps is enough. Anything more is junk volume.
very good and helpful video but I'm a bit insecure and worried that I'm doing something wrong. My goal is to get better at boxing and at the same time have a good body with not too many muscles. My plan looks like this:
Monday: leg day
Tuesday: Boxing
Wednesday: Explosive upper body strength and jogging
Thursday: rest
Friday: Boxing
Saturday: push and jogging
Sunday: pull and jogging
Do you think the plan is good and that it would make me better at boxing and build muscle at the same time and is the strain also good? On the explosive strength upper body day I do squats, deadlifts, bench presses, leg presses, rows, etc.
That looks fine to me. Although your upper body day as you described it is really full body since you're training upper and lower body muscles. Which is fine because you should train each muscle 2 days per week
Dont most martial artists usually go for high reps and a fast movement for explosiveness? I dont really see the reason why I need pure lifting strength for fighting except for a few specific situations
I was taking this video seriously until 8:26
there is no fucking way this is optimal
Lifting isn’t bad, just try to avoid bodybuilding style training because it really focuses on one muscle and one muscle only, athletes tend to mix them up and engage their core in a lot of exercises they do or even the whole body, explosives and power etc, you can try powerlifting style training too since it emphasizes more on building strength and explosiveness rather than aesthetics like bodybuilding, who cares about aesthetics anyways when you just want to be able to perform well in a sport
4 gym 4 muay thai or boxing sessions. Shits kinda hard need to find a balance. Plus 1 of the sessions is an hour of sparring
This is a great video! It explains everything very well and luckily I’m doing something like this now: Weight training M, W, F morning. Jiu jitsu M & W night and Saturday afternoon. Rest days on T & Th. Saturday morning Yoga & hard Rower workout. Sunday - rest but I’m thinking of doing a long walks now. Thanks again.
Sounds like a great schedule
is not hard to be like David Laid and do martial arts since he is very small. many fighters are similar size they just not that tall and don't have that slim of a waist
Ben Can you do ippo's physique
thank u so much for the video, i was thinking about learning jiujitsu, but it’s true that being an ectomorph is a problem cause i really need to eat a lot to fuel both strength and jiujitsu training sessions. However, for the moment, i want to keep focused on bulking and practicing a bit (like 2days per week) of jiujitsu, and 3 days of strength training,as u said in the video. I really think i need to gain weight, but i prefer the functionality of the strength training rather than the soreness of hypertrophy programs. And if u say that jiujitsu doesn’t really burn to much calories, and is not as intense and demanding as boxing, that’s a good reason to train it.
It's great that you're starting jiu jitsu. It is still pretty demanding, but like I said from my experience boxing is a lot more constant energy, while jiu jitsu is a lot of technique practice and low intensity drills, with some fun sparring mixed in
@@BenWinney for now, i’m practicing with a friend who knows general wresting, and it’s very frustrating. My weight is only 50 kg so i have no physique advantage against most of people, however i kinda like that because it forces me to learn and get a prefect technique, because that’s the only way i can win someone.
can you monetize with all the picture you use for this video?
Can I do the gojo program plus fighting and it will be good or no
Ive been doing hypertrophy for quite awhile along side martial arts but been struggling abit with fatigue and would like to switch things up and get stronger gonna try a similer program to yours see how it feels. Very helpfull video
Thanks, my friend. Sub and like good channel.
I box 5 times a week, 3 muaythai a week, 5 bjj classes a week. And try lift 5 days a week. I sleep 8 hours and nap everyday. But I have no energy for extra cardio 😅. Being so new I want to go to more classes to learn techniques but I don’t feel too burnt out yet. Maybe not going hard enough 🤷♂️
Bro that's a crazy amount of training 😂 keep going if you don't feel too beat up
Who are you training to beat wtf
thats alot of money😂 my boxing gym is 120 a month
@@brndine9109 Bro's training to beat Jon Jones
you’re either gonna be insane in a year or burnout is going to hit you like a truck
My training schedule is based around my work schedule. If I am working 60 hours a week, I will only lift for 2 hours and train jiu-jitsu for 3 hours. If I am working only 40 hours I will train up to 13 hours, if I don't have any injuries, which have become relatively common since I am 42.
I have worked my way up to
-3.5 hours Muay Thai (1 hr sparring)
-5 hrs jiu-jitsu (1 hr rolling)
-4-5 hrs weight training
1.5 days of rest on weekends
Awesome, you're a great example for people to follow if they are very busy
Bro i do muau thai 3 tines a week and jiu jitsu 2 times a week, but i am weak as fuck even though technique is good and i am skinny fat, what do i do?
You need to lift heavy weights and lift heavier over time. If you can bench 50 kg for 5 reps today, try 52.5 kg for 5 reps next week. And 55kg the next week, and so on. Get as strong as you can with basic compounds lifts like bench press, overhead press, pull up, barbell row, squat, and deadlift. If you're skinny fat, decide whether you want to get bigger or leaner and then either bulk or cut while improving the amount of weight you lift (crucial).
Thanks
This was good info. Thank you
You can also go from kicking straight into weighted push ups
Can you start with calisthenics for a few years then work your way up to weight training you won't get super big but you'll have the bone and muscle density to adopt
Yes. You can get pretty big with just calisthenics
Love the video . I am training mma 5 times a week . Everyday bjj and 2 times a week i take kickboxing ,mma and 1 wrestling class. I believe also hitting the gym will take me to the next level thanks for making this video
Hey guys I train kickboxing and I want build muscle how should I do it
Same
don't u think that bigger muscles demand more conditioning,? because muscles need oxygen and they reduce ur cardio extremely
Yep that's correct
@@BenWinneyI don’t like to go halfway in these things, because , as u said, you need an extreme amount of calories to fuel everything. However i really want to improve in judo and jiujitsu using my weight (because i don’t see very sustainable to get to a very different weight than the one that i naturally have), i i don’t want to have bad trainings because of my lacking cardio due to my muscles. Despite that, i still want to grow my back, traps and forearms for pure aesthetic reasons, i think that i should define what i really want to do
@@elsttrew I suggest you improve your cardio first, and then gain mass in those areas, itll be harder to move fluidly and for longer if you just have a lot of mass, if you're used to the lower mass, itll make it easier to get used to heavier weight
Im training kickboxing MMA amd karate 6 times a week how could I fit in weights
2 days a week with just a few exercises like squat, deadlift, overhead press, weighted pull up
Could this work for a near-complete beginner (like if someone hasn't worked out in years nor trained for fighting before) or do they have to train in a different way before doing this? Got no pull-up bar, playground, or a strong door so what else can be used as a swap for the pull-up exercise?
Pull ups on a tree branch if you can find one. Or inverted rows on a table or something. But joining a gym is 100% worth the investment. You'll never lack equipment again
So I lift about 3-4 days a week with 3 days of kickboxing a week. I mostly focus on hypertrophy when I lift. Is that a good schedule or should I change it up
That sounds solid to me
Hello. I’m training mma and just added gym, 1 session per week. My routine is squat, pull-up, overhead press, hammer biceps curl, push ups. Is it too much? Thanks for answer
Definitely not too much. I'd recommend working up to 2 gym sessions per week if you have time, because that will allow faster progress than just one session per week.
I train kickboxing 5-6 times a week and i have a competition coming up coach said i should not do any heavy lifting and should instead do lighter weights for explosiveness
Trust your coach. Especially if the competition is in the next couple of weeks. Lifting heavy will probably make you tired. You can do most of your heavy lifting in the off season when you don't have any fights imminent
Mon,Wedn,Fri Boxing... Tuesd, Thursday Full Body Weightlifting, weekend rest, is it good?
Yep perfect
If I train kick boxing for 3 days and bodybuilding for 3 days can I build muscle or not
Yes
Another amazing video!!!! This is exactly what I wanted, seems the last 2 vids are you reading my mind hahaha
Glad it helped you bro
I was wondering if you can make a video about what a fighter's diet would typically consist of... but other then that this a great video!
I love to lift, I’ve considered being a powerlifter in the past but I have also love mma, I want to fight but I’m so heavy for my height idk how I’d cut down but I also want to maintain my current strength. I’m 175-180 at 5’4
If you just wanna train MMA for fun/self defence then you don't need to worry about weight classes too much. You can keep your strength, size, and become a really capable fighter.
Thx for the video. I have a question, how to reduce negative effect of exercise in my sleep quality
Don't exercise close to bedtime. Ideally workout in the morning
Hi I do Muay Thai 6 Days a week with Sunday rest with Wednesday and Saturday morning being sparring days can you please tell me what days I should do strength on, Than you that was a great video
Do strength on any days apart from rest or sparring. So you could do Monday, Tuesday, Thursday or Friday. Depends how many times a week you wanna lift.
Ideally don't lift the days before your sparring sessions so that you're as recovered as possible ready for sparring. So probably lift on Monday and Thursday if you're doing 2 days per week.
If you wanna do 3 days per week, make it maybe Monday, Tuesday, Thursday. And 4 days would be Mon, Tues, Thur and Fri
I was just watching videos of people roasting bodybuilders
Interesting view, Champ. I appreciate your video and insight. So, your approach is basically to "work your body in ways that your fighting sport doesn't cover" (ex. Boxing trains your muscular endurance, so the gym/weights session must work on your strength).
I see you, but I approach it the other way around. Since as a fighter you are trained to perform, then your gym sessions must compliment your fighting sport is order to perform better on it (ex. Boxing trains your muscualr endurance, so your gym/weights sessions must replicate the same kind of training in order to perform better, be prepaired and get less tired during your boxing sessions and fights).
I'm 34 now and after years and years of training (I'm a Boxer) I figured that the older you get, you want you sessions (sport and gym) to be minimalistic (as you very well said) and straight to the point, as your body cannot sustain energy leaks for long. But I absolutely agree that you should definitely be performing strength routines, as strength is the foundation of a healthy and resilient body. Preferably in your off-season, as an experienced athlete, and during the in-season as well, as a beginner to your sport.
I think we actually agree. A good foundation of strength and general physical preparedness is very useful, but shouldn't be prioritised over fight-specific training.
What do u think about for 4 days boxing and 2 days Gym (strengh) , thanks for content
That would work nicely
wait but how often testing your 1 rep max? every month 4rth week?
Every 4-8 weeks
I’m testing for my second degree black belt in tkd in 2 1/2 months I wouldn’t say Im obese but I got some weight on me Ik we’re I’m at right now I could get my second degree easy but I wouldn’t feel like I deserve it so I’m working on getting more fit
Getting more fit is always a worthy goal. I have another video on MMA conditioning I think you'll enjoy
@@BenWinney k thanks
I weigh 195. Soon i am going to take up muy Thai. I wanna become dangerous af
Excellent