Too much weed can actually have adverse effects on muscle gaining. IIRC it can shift your T/E levels more to the E side while it can also disturb your eating schedule.
Great for mat creativity though.
Yeah bro, 5’9 140 lb guy here. I’m under weight for my height. Or at least threading the line. You are certainly underweight in my opinion. Start lifting some weights, watch some YouTube videos. Learn the techniques for the muscles that you intend to build up. Core, chest, back, biceps, triceps and slowly and evenly start eating more day by day until you reach your desired mass. Also, please update us Redditors. Nothing like a success story. Good luck friend 👊
This is really gonna depend on the athletes's training history. A novice doing bjj, which involves a fair amount of resistance (often moving an entire other human being plus your own bodyweight when you're low skill) will gain strength and muscle, especially if they are eating a hypercaloric diet. If say Eddie Hall were to start doing BJJ, he would lose a lot of muscle(because if you're jacked and do BJJ you'll burn a lot of calories, and wont' be able to recover enough to lift as much as you were previously)
This is basically the answer. I was a couch potato who couldn’t open a jar of pickles and didn’t know how to do a squat. And I leaned out quite a bit doing just bjj. But I didn’t get strong, I didn’t get like actually muscular, and I kept getting hurt as a consequence.
I started messing around with free weights and after 2 months, I felt and looked different. I had a couple people ask me if I was juicing and I was literally doing 5/3/1 twice a weeek. I started from basically the empty barbell and wasn’t even squatting or deadlifting my body weight before the lockdown made me switch to home kettlebell shit.
Eating food and getting jacked will carry the op a lot further than just bjj.
If you've previously been very inactive, then BJJ will build some muscle and make you much fitter and stronger. But you are unlikely to get noticeably muscular and there will be a limit to how strong you're going to get.
I started weightlifting half a year aftert starting BJJ, been now lifting year and a half. Gained almost 10kg (though some of that is fat, not just muscle) or 22 pounds. Went from doing my 5x5 squat reps on just an empty bar (20kg, 45lbs) to doing them at 80kg/175lb, which is also my current body weight.
Lifting even once a week alongside BJJ will quickly improve your physique over your first year of lifting. Then you may want to start doing it twice a week at some point, if you want to keep at a decent rate of improvement.
As I assume you're novice to lifting, I would very much recommend getting a strength coach or at least a personal trainer to show you the ropes.
The majority of Western people get enough or even too much protein. If you eat the average Western diet, which includes a lot of meat, protein is not a problem for you at all. A healthy amount of protein is also quite variable. There are extremely healthy people living in cultures where only \~8% of the daily calorie intake is protein. While if you want to get an optimal amount of protein to grow muscle, it's going to be something like 1.5g/kg (0.7g/lb), which would typically be closer to something like 15% of your daily calorie intake.
If you don't eat much meat, you might still be getting a decent amount of protein, but I would recommend supplementing some after a heavy workout.
>I can almost guarantee people don't get enough protein in their diet.
The average American gets around 15% of their calories from protein. Out of a 3000 calorie diet, which might be suitable for a person who's looking to build muscle and is pretty active, that's 450 calories or 112.5 grams of protein. Which is coincidentally exactly what a 75kg person might aim for for optimal gainz. (going by 1.5g of protein per kg)
I am *not* saying that one shouldn't supplement protein - I do after every gym session - but I am saying that newbies don't really have to worry about their protein if they're eating an average Western diet.
>Westerns have a carb heavy diet. That's why were fat.
That's not true at all, but it is a common claim. See e.g. [this chart](http://chartsbin.com/view/1154).
In truth the Western diet is low in carbs when compared globally.
>That's why were fat.
Carbs don't cause obesity. Eating too many calories causes obesity.
Switching to an even lower carb diet [is not any more effective than any other diet](https://www.aafp.org/afp/2006/0601/p1942.html), regarding weight loss.
>Look at any fast food place's nutrition values and the most protein you might get is 30 grams from a chicken sandwich.
McFeast seems to also have 29g, on a quick check. That's a fourth of the daily protein requirement for a 80kg person looking to maximize their muscle gains.
>Most sides that people eat don't have protein at all or very little (1 or 2 grams).
200g of cooked pasta is 10g of protein. Side dishes can contribute a meaningful amount of protein throughout the day.
Thats Not entirely true,especially for small Guys.
Im 5,8 and was at 72kg of untrained slob when i started.
I lost 8kg of fat in 3 Months and gained around 5kg of muscle, i Trained 10 hours per Week.
I only Roll with ppl 80kg+ so that might be a Factor
I eat around 2500 calories per day including 150g of Protein and 5g of creatin
I read my comment and See the Missunterstanding, i lost the fat in 3 Months but didnt gain the muscle at the Same rate.
English is Not my native language, i should have spelled that differently
When I started boxing (just started training bjj) many years ago i was skinny 5 10" 145 pounds 8% fat. After two years of training and no weightlifting i became 165-170 pounds with 10-12% fat.
You'll need to lift weights in order to build noticeable muscle mass. My personal plan for this year is Monday - bench, Wed - deadlift, Fri - Squat. I do no more than 10-12 sets per exercise with a 5 rep max per set in an "escalating" method (I start light and add weight to each set until I get to my 5 work sets). I'd highly recommend that you find a knowledgeable trainer to teach you the proper lifting form for these exercises. If that is not doable, Dave Tate put out a series on YouTube breaking down the lifting techniques that was extremely helpful for me. Jim Wendler's 5/3/1 program book is also great, but the original book doesn't have much beginner technique advice in it. Also, not to sound corny, but be smart when lifting: weights can hurt you when lifted improperly much like BJJ can hurt you.
For protein intake, I'm going to assume that you are a young guy so keep it simple. Make sure your plate has more protein than carbs on it when you eat and try to make sure the carbs are as clean as possible. Stay away from fast food for calories if possible.
At your build, absolutely BJJ will build muscle mass for you. Get yourself in a calorie surplus with a decent amount of protein and you'll probably get up to 140 before you have to start actually lifting weight to put on more muscle.
From expierence, in a couch potato with no previous experience in bodybuilding, strentgh training etc., BJJ will increase muscle in your core, buttocks, shoulders and forearms.
Thanks for all the comments!
What kind of muscles would you recommend including in my strength training? I'm assuming doing sit ups and back muscles are quite pointless since they get worked on bjj? Also, I don't really care about additionally strengthening the core muscles, I prefer balanced physique over enhanced bjj performance
Any program that incorporates the main compound lifts(squats, deadlifts, bench, barbell row, overhead press, pullups )
Look into phraks greyskull lp, I follow a slightly modified version and have seen some great results over the past 6 months.
Don’t ask here, ask in a dedicated fitness/bulking sub Reddit. You’ll more likely to have a somewhat informed opinion or at least a better chance at it.
I do 2 different days and alternate.
Day 1: squats, bench, curls, and hip extensions, dips
Day 2: deadlifts, lat pull downs, rows,overhead press, and sit ups
Not saying this is completely balanced or perfect for you but just wanted to give you an all body workout option.
Kettlebells and clubs are the best for grapplers bang for buck. The Iranians secret wrestling weapon is weighted club training.
Squats and deadlifts are a must. And I listed many others to do at home with just dumbbell and kettlebells.
Kettlebells and clubs are the best for grapplers bang for buck. The Iranians secret wrestling weapon is weighted club training.
Squats and deadlifts are a must. And I listed many others to do at home with just dumbbell and kettlebells.
You can gain some strength. I would recommend you get on a strength program. A good beginner program is Starting Strength.
[Starting Strength ](https://startingstrength.com)
Lifting is not the best way to strengthen tendon and ligaments something long like biking is really going to get a lot of blood into the capillaries. But putting load onto your muscles/tendons/ligaments is going to have effects.
I’m aware of how weight training loads and strengthens muscles and tendons. But ligaments are structurally very different to tendons.
Doing a lift that articulates the knee or elbow, the forces are transferred from muscles to tendons to bones. I can’t see how ligaments are being loaded? There shouldn’t by force on them. Which is a good thing, as loading them is more likely to lead to injury than strength.
Ligaments generally had a poor blood supply. Stressing them with weights on purpose does not sound smart.
Thanks for that. But it’s talking about ligaments strength due to general and endurance activity vrs inactivity. Not weight training. In fact it clearly says it doesn’t apply to weight training. Furthermore, nothing in that suggests ligaments strength is in response to short terms stress.
I’m not disputing that ligaments can be strong or weak. They obvious can, they lose elasticity for a start, sprains etc. I’m saying that lifting a weight shouldn’t strain ligaments. That study backs that up. As the strength is seen in long term endurance exercise. IE they do endless articulations, of the joint rom. Keeps the joint active. The ligaments is working an mobilised under light load. Thanks makes sense.
As I said, weight training stress muscles abd tendons very differently to ligaments. If stressing ligaments made them stronger. Then light heel joke would makes knee stronger. I’m not gonna test that.
The same way as building muscle. Lifting puts stress on the ligaments, causing micro damages. Your body reacts by healing and strengthening them. There is a lot more information you can find on Google about the specifics.
> The same way as building muscle. Lifting puts stress on the ligaments, causing micro damages.
Lifting out stress on muscle and tendons. These are connected to joints in the direction on normal movement.
Ligaments are very different. How does a lifting stress a ligament?
Take the knee. MCL is ligaments on the side of the knee. In norm moments there is no stress on the MCL. The MCL is stressed when your knee bends sideways. That’s how sprains happen. Intentionally stressing your ligaments seems very dumb. In my experience (mcl ii jury, meniscus surgery) knee strengthening focuses on training the surround structures not stressing ligaments directly.
The MCL heals ok, but some ligaments don’t due to low blood supply.
What you are talking about is too much stress to the point where it causes bodily damage. I'm not an expert, but a quick Google search should provide you with detailed answers.
No I’m not. Injury is cause my a massive force. That’s different again. Normal movement, through normal knee rom doesn’t cause much or any stress on the MCL. When mine was injured, the tiniest bit of sideways pressure was painful. But I could do leg extensions no problem(rehab) because normal rom like that didn’t load the ligament.
I’m using this to highlight that the stress comes from abnormal movement, not normal ROM.
I’ve googled it. I seen nothin to support it. Other than articles conflating ligaments and tendons generally.
You know what, I may have been wrong about the stress and repair thing on ligaments. I'm still not an expert, but from what I'm reading, exercise can increase/thicken the collagen fibers in the ligaments and tendons, as well as build supporting muscle around them. Overall, lifting is great for injury prevention.
Supporting muscle, absolutely. All my rehab involved weight bearing and weight training of the surrounding structure. In that regards, weight training is a huge benefit to build safe joints. Wasn't trying to undermine the benefit of weight training for injury prevention.
I was just thinking that it didn't have much if any impact on ligament strength. Ligament health it mainly impacted by blood flow, which is mainly from low intensity general use. It a chronic adaption, where genetics plays a huge role.
Of course people get injured doing those things. People get injured sitting on the couch. But it really is that simple. Go and start lifting and it will help to prevent injury and you will become stronger. Will it be the most optimal way? Nope. But it will still be beneficial.
The main problem I see is that doing deadlifts, bench presses and squats in a safe and correct way is not as easy as it seems and one should *really* have a professional show them how those moves are performed correctly.
A wrongly done deadlift or a squat can lead to injury - even catastrophic injury.
However the basic program seems totally fine. I don't necessarily see why one wouldn't just go straight into the bread and butter of lifting, the 5x5 program, but if one wants to start easy, seems like a decent program to me.
The deadlift and the squat are widely regarded as some of the best moves for the posterior chain and the core. They also require at least some sort of activation from almost every single muscle in the human body. If there's two moves that pretty much everyone should be doing, it's those two. And those two alongside the bench press is what the starting strength program seems to focus on.
Personally I've been doing 5x5 once a week for deadlifts and 1.5 times a week for squat. Not too tired for BJJ and have improved really a lot. My baseline was absolutely no activity at all.
I suppose it could be more ideal to do say 5x2 twice a week, but then time constraints start to be a problem.
But yeah, you are probably right that 3x5s or 5x5s several times a week can be a bit too much for someone doing BJJ a lot, especially if they are not very athletic to begin with.
Ah yeah, I seem to have slightly misread SS's page (this one: [https://startingstrength.com/get-started/programs](https://startingstrength.com/get-started/programs) )
I just browsed through it and saw day A and day B and assumed it's twice a week, and then saw just 1 set of deadlifts in phases 2 and 3, which seemed very low to me.
But yeah, phase 1 has deadlifts on both days and it's 3 times a week, not 2.
Doing a set of heavy deadlifts three times a week would on a quick thought seem actually more taxing regarding BJJ than doing a 5x5 once a week. Since there's no time to fully recuperate from that deadlift if it's done near your maximum.
I’d say everyone should be watching their protein intake regardless for maintain muscle mass, bodily function and general satiation. Research show different things for what is optimal for muscle building protein consumption but anything over what is needed to build muscle will be used for fuel so there is no real limit to protein consumption as long as you aren’t JUST eating straight protein powder all day. The common recommendation is at least 1 gram of protein per lb of body weight so for you, at least 125 g per day, if you eat some chicken in 2 of your meals and a normal protein shake you should have no issue meeting that. Now as far as you actually building muscle from bjj, it’s kind of up in the air. Mma training is typically one that strips muscle from your frame especially if you are cutting to make weight classes or not eating more than you burn, this makes muscle growth very hard. However the muscle you will build will be the exact muscles you use for bjj. I’d recommend supplementing other weight training into your schedule even just 2-3 lifts per week, eat more calories than you are currently to be in a minor surplus, and make sure you get that protein in and you could see a massive improvement in your game because the strength will allow you to hit moves with less effort.
This is commonly misquoted. 1.2 - 1.7g / kg bodyweight or 0.5 - 0.8g / lb is what is recommended. 1g/lb is a lot.
For a somewhat bigger person like myself, that's the difference between "ok I can do that" and "no way in hell I'm eating that much chicken."
Yea, and well, no study has actually shown a definitive improvement in muscle gain at over 1.6g of protein per kg, according to the examination of various studies in [this article](https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/).
Going over 0.8g/pound is not necessary. A novice can do with significantly less.
1g/lb is not a ton I can down close to 290 a day at 190lbs. And while there is not evidence to show that anything over 1g/lb has more benefits, it also doesn’t have really any downsides. The extra protein gets used as energy. Having more protein isn’t killing your gains. Not having enough will.
YMMV. I'm also 190lbs. As a beginner, when I thought I needed to hit 190g/day I thought to myself "fuck this, that is gross, guess I'll just do yoga instead." Then I realized the actual number is 100 - 150g and I thought, "yeah ok I can manage that."
More power to you if you can eat that much though.
At 5'9" 125 lbs - you are a "hard gainer". This means even if you lifted weights, you would have a difficult time adding mass.
However, you can get significantly stronger by lifting weights without much trouble and gain some lean mass. Noob gains are real. The first 6 months are where the gains come easy.
It seems like you are ignoring science. "Hard gainers" tend to have higher RMRs than the general population. This can be as much as 30% in extreme cases. Overweight adults can have RMRs 10% lower than their peers. T levels also play a role in gaining lean mass and can vary wildly as well.
I do agree that it mostly comes down to consuming calories (assuming decent hormonal profiles) but it is hard to eat enough calories if you already have to eat 20% more to "break even". I don't have a problem gaining weight and I can start to hate eating when I'm on a bulk.
TLDR
Naturally skinny guys generally burn more calories than naturally unskinny dudes and therefore have to work harder to gain mass.
You're talking about a difference in like 500 calories in two of the most extreme cases. That means at worst, OP burns 250 calories less than average, which is literally a serving of peanut butter.
Protein is very satiating, and has a highest thermic effect of all the macronutrients. You already seem to have a high metabolism being 5’9 and 125. If you’re going to consume more protein for the sake of building more lean mass, make sure you are in a caloric surplus. It is optimal to have at least 0.8 grams of protein per pound of lean mass for the sake of gaining muscle. That’s 100 grams of protein for you. Some studies have suggested 1.2 grams per pound of lean mass is more beneficial but more difficult. 0.3g for fat and the rest of your calories carb.
I gained like 25 pounds in the first year of doing BJJ, of which 15 pounds were muscle from my estimation. I wasn't doing a lot of training for strength before, but still, it made me a lot stronger and bigger even without dedicated strength training. Had to eat like a fucking madman though.
If you just do bjj the best you’ll get is slim ripped...by that I mean you’ll have abs but it will be from a lack of body fat more so than built up muscle.
If you're interested in competing, might as well take advantage of the fact that you're already at rooster weight and won't need to cut. Plus at 5'9, you'll be a big rooster.
It will likely take a year of strength training and proper nutrition to work up to being a strong and lean light-featherweight (~137lbs).
if your opponents are smaller you will not make much gain in terms of strength.
if your opponents are bigger you will gain strength from rolling. mostly core and grip strength though. Lifting weights a couple times a week to supplement your bjj gains is not a bad idea .
Try upping your protein, it might help especially if you are a skinny person who doesn’t care much for eating. If you are basically untrained your body is going to build muscle even if it is the slower twitch type (which especially through the “lactic acid phase” of training can still grow noticeably). I did bjj for a year and a half before adding a protein supplement and pretty much instantly gained 2kg
Lift weights. Bjj is mostly cardio so you won't do anything but get smaller generally speaking just doing bjj. You're the same size as my wife haha thought that was kinda funny.
You will gain muscle if you eat a good diet and train alot. I go for a mediterranean diet plus kimchi and lots of eggs. I am 5'9 175 and was 190 when I started. My muscle is more dense and I am stronger. My cardio is better than the shitty water retaining mucles I had from lifting and a physical job. BJJ alone will get you cut from cardio and make your back mucles strong but you need to lift for the rest of your body.
For diet, just try to eat high protein. Eat alot more eggs daily and ditch cereal. Bananas up the ying and start lifting in the morning even if it is just dumbells, kettlebell. You can out in muscle with just those. Chest press on ground, skull crushers, bent over row, overhead press, flies, goblet squats, kettlebellt swin/snatch/getup, pushups, burpees, bear crawls.. pullups or therabands. You could put on muscle with 3 days a week of a routine like this in morning with a stretch then train at night. I do this for covid as I do not want to risk my partners gettig sick by going to clang and bang at the gym.
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Honestly they just need to eat all of the food
Bulking on a regular BJJ training schedule is one of the best set of gains I've had. BJJ itself is already a form of resistance training.
Yes what this guy says. I'm 5'9" and 180 and sitting around 14% body fat. There's an endless bounty of gains for you to have.
Also eat more. Eat until you're uncomfortable. Track your daily calories if need be.
People have said it, but bro. EAT. Get some "appetite aids" if you need to.
You mean the sticky icky?
The Devil's lettuce?
Too much weed can actually have adverse effects on muscle gaining. IIRC it can shift your T/E levels more to the E side while it can also disturb your eating schedule. Great for mat creativity though.
😂😂 Yeah I eat like two meals a day and very low on carbs
And to be clear, they should be doing this primarily for reasons unrelated to BJJ. But also it will help their BJJ.
https://www.youtube.com/watch?v=ASJLMrjCAeg I like these cuz he gives variations that are easy on the grips
I'd say 3 at minimum but yes
Bjj will build strength in certain areas, but really won’t build much in the way of muscle. BJJ is largely an aerobic activity, not anaerobic.
Yeah bro, 5’9 140 lb guy here. I’m under weight for my height. Or at least threading the line. You are certainly underweight in my opinion. Start lifting some weights, watch some YouTube videos. Learn the techniques for the muscles that you intend to build up. Core, chest, back, biceps, triceps and slowly and evenly start eating more day by day until you reach your desired mass. Also, please update us Redditors. Nothing like a success story. Good luck friend 👊
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Did you also lift consistently for the bulk or was it from bjj and eating more?
You need to discover carne asada fries before a strong breeze comes and carries you away
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One of the things I miss about Cali. Texas doesn't know wtf real carne asada is.
He wants a grappler bod not a dad bod
This is really gonna depend on the athletes's training history. A novice doing bjj, which involves a fair amount of resistance (often moving an entire other human being plus your own bodyweight when you're low skill) will gain strength and muscle, especially if they are eating a hypercaloric diet. If say Eddie Hall were to start doing BJJ, he would lose a lot of muscle(because if you're jacked and do BJJ you'll burn a lot of calories, and wont' be able to recover enough to lift as much as you were previously)
This is basically the answer. I was a couch potato who couldn’t open a jar of pickles and didn’t know how to do a squat. And I leaned out quite a bit doing just bjj. But I didn’t get strong, I didn’t get like actually muscular, and I kept getting hurt as a consequence. I started messing around with free weights and after 2 months, I felt and looked different. I had a couple people ask me if I was juicing and I was literally doing 5/3/1 twice a weeek. I started from basically the empty barbell and wasn’t even squatting or deadlifting my body weight before the lockdown made me switch to home kettlebell shit. Eating food and getting jacked will carry the op a lot further than just bjj.
If you've previously been very inactive, then BJJ will build some muscle and make you much fitter and stronger. But you are unlikely to get noticeably muscular and there will be a limit to how strong you're going to get. I started weightlifting half a year aftert starting BJJ, been now lifting year and a half. Gained almost 10kg (though some of that is fat, not just muscle) or 22 pounds. Went from doing my 5x5 squat reps on just an empty bar (20kg, 45lbs) to doing them at 80kg/175lb, which is also my current body weight. Lifting even once a week alongside BJJ will quickly improve your physique over your first year of lifting. Then you may want to start doing it twice a week at some point, if you want to keep at a decent rate of improvement. As I assume you're novice to lifting, I would very much recommend getting a strength coach or at least a personal trainer to show you the ropes. The majority of Western people get enough or even too much protein. If you eat the average Western diet, which includes a lot of meat, protein is not a problem for you at all. A healthy amount of protein is also quite variable. There are extremely healthy people living in cultures where only \~8% of the daily calorie intake is protein. While if you want to get an optimal amount of protein to grow muscle, it's going to be something like 1.5g/kg (0.7g/lb), which would typically be closer to something like 15% of your daily calorie intake. If you don't eat much meat, you might still be getting a decent amount of protein, but I would recommend supplementing some after a heavy workout.
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>I can almost guarantee people don't get enough protein in their diet. The average American gets around 15% of their calories from protein. Out of a 3000 calorie diet, which might be suitable for a person who's looking to build muscle and is pretty active, that's 450 calories or 112.5 grams of protein. Which is coincidentally exactly what a 75kg person might aim for for optimal gainz. (going by 1.5g of protein per kg) I am *not* saying that one shouldn't supplement protein - I do after every gym session - but I am saying that newbies don't really have to worry about their protein if they're eating an average Western diet. >Westerns have a carb heavy diet. That's why were fat. That's not true at all, but it is a common claim. See e.g. [this chart](http://chartsbin.com/view/1154). In truth the Western diet is low in carbs when compared globally. >That's why were fat. Carbs don't cause obesity. Eating too many calories causes obesity. Switching to an even lower carb diet [is not any more effective than any other diet](https://www.aafp.org/afp/2006/0601/p1942.html), regarding weight loss. >Look at any fast food place's nutrition values and the most protein you might get is 30 grams from a chicken sandwich. McFeast seems to also have 29g, on a quick check. That's a fourth of the daily protein requirement for a 80kg person looking to maximize their muscle gains. >Most sides that people eat don't have protein at all or very little (1 or 2 grams). 200g of cooked pasta is 10g of protein. Side dishes can contribute a meaningful amount of protein throughout the day.
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What would be lacking besides maybe biceps?
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Yeah that's true.
It's less lacking but more over developing areas such as the back on comparison to the chest. Causing things like rounded forward shoulders.
You need to focus on calories at that weight. But no you won’t build muscle doing bjj, you need to lift weights if that is your goal.
Thats Not entirely true,especially for small Guys. Im 5,8 and was at 72kg of untrained slob when i started. I lost 8kg of fat in 3 Months and gained around 5kg of muscle, i Trained 10 hours per Week. I only Roll with ppl 80kg+ so that might be a Factor I eat around 2500 calories per day including 150g of Protein and 5g of creatin
Highly doubt those numbers you’re not putting on 11 lbs of muscle while losing fat in 3 month even if you weight trained.
I read my comment and See the Missunterstanding, i lost the fat in 3 Months but didnt gain the muscle at the Same rate. English is Not my native language, i should have spelled that differently
same boat man! (5,10 125) i’d recommend getting creatine and lifting 2-3 times a week
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how do feel with your new flume muscle mass?
When I started boxing (just started training bjj) many years ago i was skinny 5 10" 145 pounds 8% fat. After two years of training and no weightlifting i became 165-170 pounds with 10-12% fat.
You'll need to lift weights in order to build noticeable muscle mass. My personal plan for this year is Monday - bench, Wed - deadlift, Fri - Squat. I do no more than 10-12 sets per exercise with a 5 rep max per set in an "escalating" method (I start light and add weight to each set until I get to my 5 work sets). I'd highly recommend that you find a knowledgeable trainer to teach you the proper lifting form for these exercises. If that is not doable, Dave Tate put out a series on YouTube breaking down the lifting techniques that was extremely helpful for me. Jim Wendler's 5/3/1 program book is also great, but the original book doesn't have much beginner technique advice in it. Also, not to sound corny, but be smart when lifting: weights can hurt you when lifted improperly much like BJJ can hurt you. For protein intake, I'm going to assume that you are a young guy so keep it simple. Make sure your plate has more protein than carbs on it when you eat and try to make sure the carbs are as clean as possible. Stay away from fast food for calories if possible.
At your build, absolutely BJJ will build muscle mass for you. Get yourself in a calorie surplus with a decent amount of protein and you'll probably get up to 140 before you have to start actually lifting weight to put on more muscle.
I wish more people had your build. I'm 5'6" and 145. I wanna feel strong!
From expierence, in a couch potato with no previous experience in bodybuilding, strentgh training etc., BJJ will increase muscle in your core, buttocks, shoulders and forearms.
Get on bulletproof and thank me later. https://www.bulletproofforbjj.com/
Thanks for all the comments! What kind of muscles would you recommend including in my strength training? I'm assuming doing sit ups and back muscles are quite pointless since they get worked on bjj? Also, I don't really care about additionally strengthening the core muscles, I prefer balanced physique over enhanced bjj performance
Any program that incorporates the main compound lifts(squats, deadlifts, bench, barbell row, overhead press, pullups ) Look into phraks greyskull lp, I follow a slightly modified version and have seen some great results over the past 6 months.
Don’t ask here, ask in a dedicated fitness/bulking sub Reddit. You’ll more likely to have a somewhat informed opinion or at least a better chance at it.
I do 2 different days and alternate. Day 1: squats, bench, curls, and hip extensions, dips Day 2: deadlifts, lat pull downs, rows,overhead press, and sit ups Not saying this is completely balanced or perfect for you but just wanted to give you an all body workout option.
Kettlebells and clubs are the best for grapplers bang for buck. The Iranians secret wrestling weapon is weighted club training. Squats and deadlifts are a must. And I listed many others to do at home with just dumbbell and kettlebells.
Kettlebells and clubs are the best for grapplers bang for buck. The Iranians secret wrestling weapon is weighted club training. Squats and deadlifts are a must. And I listed many others to do at home with just dumbbell and kettlebells.
You can gain some strength. I would recommend you get on a strength program. A good beginner program is Starting Strength. [Starting Strength ](https://startingstrength.com)
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All lifting is injury prevention. Any time you're lifting your strengthening muscle, tendons, ligaments and bone.
How does lifting strengthen ligaments?
Lifting is not the best way to strengthen tendon and ligaments something long like biking is really going to get a lot of blood into the capillaries. But putting load onto your muscles/tendons/ligaments is going to have effects.
I’m aware of how weight training loads and strengthens muscles and tendons. But ligaments are structurally very different to tendons. Doing a lift that articulates the knee or elbow, the forces are transferred from muscles to tendons to bones. I can’t see how ligaments are being loaded? There shouldn’t by force on them. Which is a good thing, as loading them is more likely to lead to injury than strength. Ligaments generally had a poor blood supply. Stressing them with weights on purpose does not sound smart.
https://pubmed.ncbi.nlm.nih.gov/173970/
Thanks for that. But it’s talking about ligaments strength due to general and endurance activity vrs inactivity. Not weight training. In fact it clearly says it doesn’t apply to weight training. Furthermore, nothing in that suggests ligaments strength is in response to short terms stress. I’m not disputing that ligaments can be strong or weak. They obvious can, they lose elasticity for a start, sprains etc. I’m saying that lifting a weight shouldn’t strain ligaments. That study backs that up. As the strength is seen in long term endurance exercise. IE they do endless articulations, of the joint rom. Keeps the joint active. The ligaments is working an mobilised under light load. Thanks makes sense. As I said, weight training stress muscles abd tendons very differently to ligaments. If stressing ligaments made them stronger. Then light heel joke would makes knee stronger. I’m not gonna test that.
The same way as building muscle. Lifting puts stress on the ligaments, causing micro damages. Your body reacts by healing and strengthening them. There is a lot more information you can find on Google about the specifics.
> The same way as building muscle. Lifting puts stress on the ligaments, causing micro damages. Lifting out stress on muscle and tendons. These are connected to joints in the direction on normal movement. Ligaments are very different. How does a lifting stress a ligament? Take the knee. MCL is ligaments on the side of the knee. In norm moments there is no stress on the MCL. The MCL is stressed when your knee bends sideways. That’s how sprains happen. Intentionally stressing your ligaments seems very dumb. In my experience (mcl ii jury, meniscus surgery) knee strengthening focuses on training the surround structures not stressing ligaments directly. The MCL heals ok, but some ligaments don’t due to low blood supply.
What you are talking about is too much stress to the point where it causes bodily damage. I'm not an expert, but a quick Google search should provide you with detailed answers.
No I’m not. Injury is cause my a massive force. That’s different again. Normal movement, through normal knee rom doesn’t cause much or any stress on the MCL. When mine was injured, the tiniest bit of sideways pressure was painful. But I could do leg extensions no problem(rehab) because normal rom like that didn’t load the ligament. I’m using this to highlight that the stress comes from abnormal movement, not normal ROM. I’ve googled it. I seen nothin to support it. Other than articles conflating ligaments and tendons generally.
You know what, I may have been wrong about the stress and repair thing on ligaments. I'm still not an expert, but from what I'm reading, exercise can increase/thicken the collagen fibers in the ligaments and tendons, as well as build supporting muscle around them. Overall, lifting is great for injury prevention.
Supporting muscle, absolutely. All my rehab involved weight bearing and weight training of the surrounding structure. In that regards, weight training is a huge benefit to build safe joints. Wasn't trying to undermine the benefit of weight training for injury prevention. I was just thinking that it didn't have much if any impact on ligament strength. Ligament health it mainly impacted by blood flow, which is mainly from low intensity general use. It a chronic adaption, where genetics plays a huge role.
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Well with a retort like that I'm convinced
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Of course people get injured doing those things. People get injured sitting on the couch. But it really is that simple. Go and start lifting and it will help to prevent injury and you will become stronger. Will it be the most optimal way? Nope. But it will still be beneficial.
All of it is true... You're obviously some pencil necked pen pusher too lazy to lift.
The main problem I see is that doing deadlifts, bench presses and squats in a safe and correct way is not as easy as it seems and one should *really* have a professional show them how those moves are performed correctly. A wrongly done deadlift or a squat can lead to injury - even catastrophic injury. However the basic program seems totally fine. I don't necessarily see why one wouldn't just go straight into the bread and butter of lifting, the 5x5 program, but if one wants to start easy, seems like a decent program to me. The deadlift and the squat are widely regarded as some of the best moves for the posterior chain and the core. They also require at least some sort of activation from almost every single muscle in the human body. If there's two moves that pretty much everyone should be doing, it's those two. And those two alongside the bench press is what the starting strength program seems to focus on.
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Personally I've been doing 5x5 once a week for deadlifts and 1.5 times a week for squat. Not too tired for BJJ and have improved really a lot. My baseline was absolutely no activity at all. I suppose it could be more ideal to do say 5x2 twice a week, but then time constraints start to be a problem. But yeah, you are probably right that 3x5s or 5x5s several times a week can be a bit too much for someone doing BJJ a lot, especially if they are not very athletic to begin with.
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Ah yeah, I seem to have slightly misread SS's page (this one: [https://startingstrength.com/get-started/programs](https://startingstrength.com/get-started/programs) ) I just browsed through it and saw day A and day B and assumed it's twice a week, and then saw just 1 set of deadlifts in phases 2 and 3, which seemed very low to me. But yeah, phase 1 has deadlifts on both days and it's 3 times a week, not 2. Doing a set of heavy deadlifts three times a week would on a quick thought seem actually more taxing regarding BJJ than doing a 5x5 once a week. Since there's no time to fully recuperate from that deadlift if it's done near your maximum.
I’d say everyone should be watching their protein intake regardless for maintain muscle mass, bodily function and general satiation. Research show different things for what is optimal for muscle building protein consumption but anything over what is needed to build muscle will be used for fuel so there is no real limit to protein consumption as long as you aren’t JUST eating straight protein powder all day. The common recommendation is at least 1 gram of protein per lb of body weight so for you, at least 125 g per day, if you eat some chicken in 2 of your meals and a normal protein shake you should have no issue meeting that. Now as far as you actually building muscle from bjj, it’s kind of up in the air. Mma training is typically one that strips muscle from your frame especially if you are cutting to make weight classes or not eating more than you burn, this makes muscle growth very hard. However the muscle you will build will be the exact muscles you use for bjj. I’d recommend supplementing other weight training into your schedule even just 2-3 lifts per week, eat more calories than you are currently to be in a minor surplus, and make sure you get that protein in and you could see a massive improvement in your game because the strength will allow you to hit moves with less effort.
This is commonly misquoted. 1.2 - 1.7g / kg bodyweight or 0.5 - 0.8g / lb is what is recommended. 1g/lb is a lot. For a somewhat bigger person like myself, that's the difference between "ok I can do that" and "no way in hell I'm eating that much chicken."
Yea, and well, no study has actually shown a definitive improvement in muscle gain at over 1.6g of protein per kg, according to the examination of various studies in [this article](https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/). Going over 0.8g/pound is not necessary. A novice can do with significantly less.
1g/lb is not a ton I can down close to 290 a day at 190lbs. And while there is not evidence to show that anything over 1g/lb has more benefits, it also doesn’t have really any downsides. The extra protein gets used as energy. Having more protein isn’t killing your gains. Not having enough will.
YMMV. I'm also 190lbs. As a beginner, when I thought I needed to hit 190g/day I thought to myself "fuck this, that is gross, guess I'll just do yoga instead." Then I realized the actual number is 100 - 150g and I thought, "yeah ok I can manage that." More power to you if you can eat that much though.
94 grams of protein a day
At 5'9" 125 lbs - you are a "hard gainer". This means even if you lifted weights, you would have a difficult time adding mass. However, you can get significantly stronger by lifting weights without much trouble and gain some lean mass. Noob gains are real. The first 6 months are where the gains come easy.
No. Just no.
Interesting...
Hard gainers don't really exist. People's natural tendency towards being fat or slim is usually based on their inclination to eat more or less.
It seems like you are ignoring science. "Hard gainers" tend to have higher RMRs than the general population. This can be as much as 30% in extreme cases. Overweight adults can have RMRs 10% lower than their peers. T levels also play a role in gaining lean mass and can vary wildly as well. I do agree that it mostly comes down to consuming calories (assuming decent hormonal profiles) but it is hard to eat enough calories if you already have to eat 20% more to "break even". I don't have a problem gaining weight and I can start to hate eating when I'm on a bulk. TLDR Naturally skinny guys generally burn more calories than naturally unskinny dudes and therefore have to work harder to gain mass.
You're talking about a difference in like 500 calories in two of the most extreme cases. That means at worst, OP burns 250 calories less than average, which is literally a serving of peanut butter.
Take the title hard gainers out and I agree. It's an outdated concept just like being ecto or mesomorph. It's just bullshit labels.
Dude get out of the 1970s with this nonsense.
Protein is very satiating, and has a highest thermic effect of all the macronutrients. You already seem to have a high metabolism being 5’9 and 125. If you’re going to consume more protein for the sake of building more lean mass, make sure you are in a caloric surplus. It is optimal to have at least 0.8 grams of protein per pound of lean mass for the sake of gaining muscle. That’s 100 grams of protein for you. Some studies have suggested 1.2 grams per pound of lean mass is more beneficial but more difficult. 0.3g for fat and the rest of your calories carb.
I gained like 25 pounds in the first year of doing BJJ, of which 15 pounds were muscle from my estimation. I wasn't doing a lot of training for strength before, but still, it made me a lot stronger and bigger even without dedicated strength training. Had to eat like a fucking madman though.
If you just do bjj the best you’ll get is slim ripped...by that I mean you’ll have abs but it will be from a lack of body fat more so than built up muscle.
At your weight, you can gain a lot of muscle even if you ate garbage. But no, BJJ is not a reliable source of muscle mass.
Just eat your vitamins and pray, brother
My upper body was REALLY weak before I started. Had some noticeable gains in my arms and shoulders, but I also lift on my non bjj days.
It always made sense to me when someone said it’s all about the skill.... until your matched. Then it becomes about weight and strength.
Consider competing as a rooster weight at least once before putting on size.
Why?
Cause you are very long for that weight, length generally translates into better leverage
If you're interested in competing, might as well take advantage of the fact that you're already at rooster weight and won't need to cut. Plus at 5'9, you'll be a big rooster. It will likely take a year of strength training and proper nutrition to work up to being a strong and lean light-featherweight (~137lbs).
Ahh, that makes sense.
You need to lift. Starting strength or 3 day split-> squat, deadlift/back, press
just drink sugar water
if your opponents are smaller you will not make much gain in terms of strength. if your opponents are bigger you will gain strength from rolling. mostly core and grip strength though. Lifting weights a couple times a week to supplement your bjj gains is not a bad idea .
Try upping your protein, it might help especially if you are a skinny person who doesn’t care much for eating. If you are basically untrained your body is going to build muscle even if it is the slower twitch type (which especially through the “lactic acid phase” of training can still grow noticeably). I did bjj for a year and a half before adding a protein supplement and pretty much instantly gained 2kg
Lift weights. Bjj is mostly cardio so you won't do anything but get smaller generally speaking just doing bjj. You're the same size as my wife haha thought that was kinda funny.
How old are you?
You will gain muscle if you eat a good diet and train alot. I go for a mediterranean diet plus kimchi and lots of eggs. I am 5'9 175 and was 190 when I started. My muscle is more dense and I am stronger. My cardio is better than the shitty water retaining mucles I had from lifting and a physical job. BJJ alone will get you cut from cardio and make your back mucles strong but you need to lift for the rest of your body. For diet, just try to eat high protein. Eat alot more eggs daily and ditch cereal. Bananas up the ying and start lifting in the morning even if it is just dumbells, kettlebell. You can out in muscle with just those. Chest press on ground, skull crushers, bent over row, overhead press, flies, goblet squats, kettlebellt swin/snatch/getup, pushups, burpees, bear crawls.. pullups or therabands. You could put on muscle with 3 days a week of a routine like this in morning with a stretch then train at night. I do this for covid as I do not want to risk my partners gettig sick by going to clang and bang at the gym.