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Your Ultimate Guide to Getting Jacked for BJJ 💪🏽


The BJJ Performance Tip of the Week | #041

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, November 10th, 2023

In episode 002 of the BJJ Strong Podcast I outlined a beginners guide to getting jacked for BJJ.

To check out the full episode click here.

But here’s a summary…


Why Muscle Training for BJJ?

Getting jacked isn't just about looking great. It's about:

  • 🥋 Improving your BJJ performance.
  • 🚑 Reducing the risk of injury.
  • 🌟 Keeping your joints protected.

And, it's not just about muscles. A positive body re-composition can boost your BJJ competition performance. Imagine filling your weight bracket mostly with muscles and not fat. Sounds optimal, right?


Dive into the Science Behind Muscle Hypertrophy

Muscle hypertrophy isn't just a fancy term. It's about:

  • Strength: Increasing muscle size almost always means increasing strength.
  • Aging and Muscles: Over time, muscles weaken and shrink. Training can combat this. There is no advantage to being frail and weak…
  • Muscle Growth Fundamentals: Stress, tension, and damage lead to muscle growth. It's a chain reaction: damage triggers muscle protein synthesis, making the myosin (ropey strands of protein that wrap around your muscles) in muscles thicker.

Applying Muscle Hypertrophy Principles to BJJ 💪

  • Lifting Weights: Aim to lift 30-80% of 1RM (rep max). But remember, always stop 1 rep short of you muscle failure.
  • Rep Range & Weight Selection: 8-12 rep range is ideal. As your strength grows, so should your weight selection.
  • Rest Period: 60-90 seconds between sets, and no more than 2 minutes.
  • Sets Per Week: Start with 5-15 sets per week for each muscle group.
  • Exercise Selection: It's all about compound movements. But don't forget stability work and unilateral exercises. Finish with a core/grip/carry/rotation or isolation supersets.
  • Recovery: 24 hours between sessions. Avoid cold exposure post-training and prioritize sleep & quality nutrition.

Your Next Steps and Resources

If you're looking for a ready-made hypertrophy program tailored for grappling performance and to reduce your risk of injury, I've got you covered...

Check out BJJ Jacked - a hypertrophy program designed exclusively for BJJ. It's available now on BJJ Strong Online, your go-to platform for no-BS, science-backed performance programs for grapplers.

Reduce your injury risks, enhance your performance, and (yes!) get jacked for Jiujitsu.

Thank you for being a part of the BJJ Strong community.

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