How To Build Muscle and Strength as a Fighter/Martial Artist
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- Опубликовано: 2 сен 2023
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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?
We gonna become toji fr
Fr
nah baki
Nah Batman
Yessir 💪
We gonna become Toji with this one🗣🗣🗣
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.
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!
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
i think people do not understand how good this video and other videos on this channel really are
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
Great video brother. Really informational will definetly help many amateurs and people that want to get into martial arts and stay strong
You are a great channel: rich with information with no unnecessary bloating. Keep up the good work!
Thanks bro I appreciate it
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.
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!
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
Bro i am glad i found this😎
The bpm is spot on 👍
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
@@smokeeted5322 You definitely aren't doing it properly then. It's better to do a serious/max session 7 times per week than doing bad sessions twice per day
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
really needed this thanks!
Glad to help bro
This routine makes sense. I always lift too hard, making me too fatigued for training.
These videos are brilliant!
Glad you think so
Amazing video! Keep the excellent work up 💪💯
Thank you
thank you, the right video i was looking for.
Glad to hear that
Superb video! Ty boss🙌
Glad you enjoyed
Absolute amazing information just learnt under 15mins :)
Glad you enjoyed it
Best video on this topic
Thank you mate
Good video, dude. Very well done!
Glad you enjoyed it
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
I just found this channel and subbed thank you
Glad to help
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
Awesome video thx.
Glad you enjoyed
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
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
great one, cheers
Glad you enjoyed Keith
I’ve been doing boxing for a year, fun little sport gotta say
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: ruclips.net/video/tkH2-_jMCSk/видео.html
And Kneesovertoesguy has amazing content about mobility and injury prevention: ruclips.net/video/omuAtS7zOa0/видео.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
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
Its is very nice video i am starting training of mma ❤
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
You can also go from kicking straight into weighted push ups
Interesting stuff
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
Nice Information !!
Thank you
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
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
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.
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 liked the emphasis on recovery in your video. I am a 32 year old, right now a bit more focused on hypertrophy. I lift 4x a week, 2 LISS cardio and 2 VO2 max focused cardio sessions. I train in BJJ 2x a week, one day off every week. This seem to work well for me as of now.
Sounds great
Great info
Glad you enjoyed
Solid info
Glad you liked it
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
Great video
Thank you
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
It depends on the fighter style
High rep low weight is great for cardio and condition
Heavy weights are the ones who do high weight low reps for that strength
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.
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.
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.
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
timothy bradley upper body + nathapoom leg 😩😩🔥🔥
fyi : nathapoom is muay thai fighter from One Championship. He's known for his big & aesthetic leg in muay thai community
Yoel Romero Be Like What’s Up Fam
Can you also please create a hybrid routine for muscle and strength combined? (something similar to Toji physique wise), calisthenics for strength and skills while free weights for muscle or something better (you’d know better than me😅)
And saying it again, the Toji workout has been working wonders for me physique wise, I can’t believe how aesthetic I already look due to the proportions and the okayish muscle mass (I have gained around 6kg including a little fat in the past month). Thank you, you’re awesome!
Congrats on the physique progress man!
A good way to get both strength and muscle is to include both higher and lower rep ranges. I'd recommend 5-10 reps to build both strength and hypertrophy. If you want to really max out strength, 1-5 reps with heavier weights is best. For hypertrophy, 5-30 reps is best as long as you push each set close to failure. You could modify the Toji program to focus on strength by reducing the rep ranges down to more like 5-10 reps where it's appropriate (not for small isolations like lateral raises, which are better with higher reps). Of course, don't jump straight into very heavy weights, but slowly build up to them, adding a little bit of weight every week.
Good luck bro
How I do it is that sometimes I only have two hours in the gym so I go do upper body first, lower and then hitting the bag for as long as I can and then for a run and I try to hit every muscle
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.
Finally!!!
I train jiu jitsu and mma 7-8 times a week and do about 4 maybe 5 weight sessions a week and apart from the aches and the doms my body feels fine most of the time
You're a machine
I have a question. Say I wanted to do a bit of hypretrophy and do 1 or 2 muscle groups like you said with 3-4 or 4-5 sets, what if I chose to do Lateral Raises and Rear delt flies? Would I do like 4 sets each or would I split it evenly and do 2 sets for each since they are both a part of the shoulder muscle group? Just a clarifying question. Great informative video
I'm just learning about Japanese style Karate
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.
Fantastic video. What are your thoughts on sports massages,dry needling, and cupping for recovery?
I think they can definitely help get you from like 80% to 90% recovery. But that first 80% is gonna come from sleep and food.
I just do boxing as my after workout cardio but I train all my lifting athletically functionally. I lift three days a week, calisthenics twice a week and martial arts three days a week, no rest days for me, except sometimes one day, I heal from cold baths.
Sounds solid
@@BenWinney Thanks, would you recommend any changes though?
@@DonkeyEMakesYouWiserNow I'd probably recommend keeping the post-lifting cardio quite low intensity and save the high intensity for the martial arts classes.
Also cold baths feel great but they actually diminish healing and muscle growth because they reduce the inflammation which is necessary for repair and growth. Great for mental discipline of course but so is fighting, waking up early etc.
@@BenWinney Good point, I get what you mean. I’ll try adjusting my program and I’ll comment back how it goes in a little while. Thanks
Ben Can you do ippo's physique
I just box 1 week and lift 1 week or I combine them strength training later 30 mins rest then 20 mins hitting the heavy bags with combos I learned
I don't suggest doing bodybuilding kind of training for martial arts, its better to do the strength training specific to the combat sport but adding progressive overload, thats why you see fighters that are "skinny", because they take a weight where they only can do for example 8 reps but explosive, instead of maybe doing a 6-8 rep range, where you only take a weight that you can perform 6 max reps with power, then increase into 8 with the same weight and then increase weight, thats the best way to build muscle as a fighter, adding progressive overload into the strength and conditioning routines.
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.
I just train to failure and make sure I exercise each muscle 2-3 times a week. I always make sure I get a pump in the muscle I'm working out as well because if I don't get one it most likely means I didn't hit it hard enough
Simple but it works pretty well
0:42 Hold on. Yes, there's a reason why we have weight classes. But there's also a reason why the heavyweight division usually has no weight limit.
Size matters up to a point, but eventually it comes at the cost of speed and stamina.
Also, as fighters get bigger, the relative size difference between them gets smaller. 20 lbs is 20% of a 100 lb fighter's bodyweight, but only 10% of a 200 lb fighter's bodyweight. 50 lbs is one-third of a 150 lb fighter's weight, but only one-quarter the weight of a 200 lb fighter. Etc.
Also, it's advantageous to have a lower center of gravity, which provides more stability for giving and taking punishment and for the extra mobility needed to hit without getting it in the first place. Lower center of gravity can come from either being shorter or from having relatively stronger legs.
So ironically, the heavyweight division can technicality vbe where size matters the least. I'd estimate that 185 to 215 lbs is probably the most optimal size to be, speaking very generally, and assuming top-level conditioning. Of course there are plenty of individual exceptions.
Thanks for the awesome video! I train muay thai and want to bulk up a bit. I train muay thai 2-3 times a week and plan to weight train twice per week. Based on your video, you would not recommend more than 3-4 exercises per hypertrophy session?
You should train each major muscle group for a few hard sets at least 2 days/ week. As an absolute minimum routine, you could do a squat, dip, romanian deadlift, and pull up. You could rotate between dip and overhead press each session to prioritise chest and shoulders respectively. And alternate between pull up and barbell row to prioritise lats and upper back respectively.
If you have more time, you can add isolation exercises for biceps, triceps, side delts, and rear delts, or whichever other muscles are important to you.
Most important is to take each of these sets very close to failure. The reps should really slow down towards the end of each set. That's how you know your muscles have been stimulated enough to grow. Once you get used to training hard like this, you shouldn't get too sore and it shouldn't interfere with your fight training
Can u make one with calisthenics and martial arts combine workout plan add very limited weights and ofc cardio.
Yes soon
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
Good video. But the real hypertrofhy reps range is 5-15.
Hello brother, I appreciate the time you took to give all this advice.
In my case for example; I train weights 4 times a week and I would like to implement 2 of Jiu Jitsu, the question is the following: is implementing Jiu Jitsu going to make me lose gains or make it difficult for me to obtain them? It's a stupid question I know, but I'm also new to this whole topic and I am quite ignorant in this section, thanks in advance.
Jiu jitsu twice a week won't make you lose any gains. Maybe if you trained jiu jitsu 5 times per week it would. But as long as you eat extra calories to make up for the calories lost training jiu jitsu, you won't lose size. Make sure you sleep enough, too. The more training you do, the more important it is that you get enough food and sleep.
Weights 4 times a week and jiu jitsu twice a week sounds like a nicely balanced schedule. Keep improving your performance in the gym like usual (more reps, heavier weight etc) and you'll keep making progress.
@@BenWinney Thanks for clearing up my doubts, I'm going to put it into practice, happy new year.
Is there a good schedule that works with doing Muay Thai, wrestling, and BJJ that allows you to include calisthenics for strength training because I’ve had a hard time after wrestling practice to then go to the gym and I like calisthenics because I don’t have a lot of money for the gym and paying my sensei at the same time😅
Dude I do double training sessions all the time 😂 even triple sometimes 😂
Hello! I am trying to do boxing 3 times a week and weightlifting for the rest. I wanna look good, muscular. What type of workouts should I do for my off days ??
so we can do various chest exercises for example for bench i can do incline flat and decline bench for 3 sets of 5 ? or should i just do flat bench i box 3 days out of the week same for shoulders and back do i just do one exercise ? or can i do multiple ?
1-2 exercises will be enough for most muscle groups. I'd recommend 2
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
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
What about leg day for people training boxing 3 day a weeks
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
Finally something relevant , my program entails doing squats rows bp ovh squat 4x5 with added calisthenics , I hit each twice a week except with the exception of barbell rows in alternate between it and inverted rows on the days that im not deadlifting
Sounds solid
I’ve been experimenting with something very similar, for my strength training I follow Mike Mentzer and his method of one set to failure. 2 sessions a week. Do zone 2 running on my off days from mma/strength training.
How has that been going?
@@BenWinney I noticed strength and conditioning gains very quickly but after 3 weeks I noticed being a little overtrained. So I may consider toning it down or using the 4th week as a Deload week. But I think it works pretty well other than that.
@@davidoffgurglins4987 Perhaps 3 weeks on and 1 week off could work well long term. Let me know if you do any more experimentation
@@BenWinney I’ll keep you updated I’m hoping to get a process that works soon. But I think I’m close.
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
Any chance on doing a video of Dio brando's physique from jojo stardust crusaders?
Unfortunately I would say that's impossible to achieve in real life. Perhaps you could approach similar proportions if you had the right genetics and trained properly for years. But there are many great natural physiques to aspire to
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
I started my bulk 2 months ago can I still bulk and do Muay Thai also how do I recalculate my calories when adding in Muay Thai
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
Is it good idea if i have 3x kickboxing per week and we have a lot of sparings to add one day long cardio and one day strength training ? Or 1x per week its too low for build strenght
Ideally 2x per week strength. One day of long cardio is good. Kickboxing itself will be plenty of high intensity cardio
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 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
I Used to fight used to coach You need to separate strength training And muscle building training
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
Dope I’m tryna be 170 and I’m 140 rn. I don’t have a big appetite. But I have 40 dumbbells at home so I want to be able to do like 7 or 10 reps like curling them. Cant 7 straight reps like that but yea I need to lift more and eat more. Eating is my weak point.
Then lifting is my weak point.
Hitting the bag is my strong point, my cardio and allat is cool ish sorta hitting the bag.
I do need to run more. I notice I am tired after hitting the heavy bag. But sometimes i might need to do some other exercises when my body is sore to throw punches and kicks.
Eating has always been my weak point too. I found that liquid calories are very helpful. If you can tolerate lactose then make a big smoothie with oats, banana, berries, peanut butter, and whole milk. This has about 1000 calories and makes it much easier to gain weight.
Nuts, peanut butter, milk, olive oil, fatty meat and fatty fish, rice - these are all great for clean bulking. Most of your diet should be healthy, but it's honestly very hard to eat a substantial amount of calories with just clean food. I have tried to bulk with healthy foods for years, and being a bit less strict with the diet really makes gaining weight much easier. It's not the end of the world if your diet is 80% healthy and 20% unhealthy.
What do you think about something like this?
Monday: martial arts training + AB workout
Wrestling + MMA
Thusday gym focus on hipertrophy (upper)
Bench press 4x12
Incline bench press 4x10
Overhand barbell Row 4x10
Lateral Raises 4x12
Spider Curl 4x12
Hammer Curl 4x12
Tricep Pushdown 4x12
Wednesday martial arts training + AB workout
MMA + BJJ
Thursday gym focus on strength legs + upper
and jogging 40/60min
Squat 5x5
Bench press 5x5
OHP 5x5
Pull-ups 3x8
Push-ups 2x to failure
Friday: gym hipertrophy + strength and sparring with partner in boxing
Deadlift 5x5
Leg press 3x8
Leg Curl 3x10
Bench press 5x5
Incline DB press 3x10
OHP 4x6
Lateral raise 3x12
Shoulder press 3x12
Seated Bicep Curl 4x10
Tricep dips 3x12
6/8 rounds with partner For 5 minutes
Saturday Calisthenic Workout + Finishing exercises in BJJ and AB workout
Pull up 2x to failure
Pull-Up Underhand Grip 2x to failure
Comando Pull-Up 2 x to failure
Narrow Pull-Up 2x to failure
Dips (for chest) 2x12
Push ups 2x25
Diamond Push ups 2x20
Sunday sprinting + Calisthenic
Pull up 2x to failure
Neutral grip pull up 2x to failure
High & close pull up 2x to failure
Dips(for tricep) 3x10
Push-Ups 2x25
Wide push-ups 2x25
Hindu push-ups 2x15
(I forgot to write there that I often also do jumping rope with these calisthenic workouts for 60 minutes)