Is building muscles your core and main goal through training BJJ? The inculcation of the right exercises can give you results just after 2-3 sessions. Weight training exercises are the best arsenal for gaining muscles. Even without adding any additional workouts you can build your muscles.
Aside from self-defense and competition, many practitioners ask whether BJJ may assist grow muscle. This article looks at the many facets of BJJ and how they may affect muscular growth. Let’s get started!
Can Brazilian Jiu-Jitsu Help You Build Muscle?
BJJ exercises include grappling ground combat and submission techniques. The nature of these movements necessitates the simultaneous involvement of many muscle groups, resulting in a full-body workout.
Therefore, these kinds of exercises, as opposed to conventional weightlifting, combine dynamic movements, endurance training, and resistance challenges, making them a fantastic alternative for anybody trying to improve their overall fitness.
Unfortunately, BJJ does not contribute efficiently to muscle mass development since it does not satisfy the basic parameters for boosting muscle growth, such as:
- Mechanical tension: It is created by applying sufficient force to muscles across their whole range of motion, which is commonly accomplished by lifting large weights. It should be noted, however, that mechanical tension may be optimized with lesser loads if brought to the point of failure or near to it.
- Metabolic stress: This is the buildup of byproducts produced during energy generation that fuels muscular contraction and force output. An increase in metabolic stress is an indication that muscle development is underway.
Unfortunately, as compared to regular weight training, BJJ fails to optimize any of these muscle-growth pathways. Although grappling and manipulating opponents provide external resistance in BJJ, most muscular contractions in this martial art are isometric and occur at short muscle lengths.
Thus, if you want to gain muscles, there is no doubt that you should combine BJJ with weight training and bodybuilding exercises.
Related: What Does BJJ Do to Your Body? Regular BJJ training sessions may result in a variety of favorable physical improvements that improve your general health and well-being. Click here to learn more!
Workouts Incorporated With BJJ for Building Your Muscles
Many Brazilian jiu-jitsu practitioners combine physical exercises with their mat training, all of which assist develop muscle and shed weight.
The exercises listed below are among the greatest that BJJ fighters employ to increase their grappling skills while also gaining muscle.
Deadlifts primarily focus on your upper and lower body muscles. It wouldn’t be wrong to say that it is the perfect addition to your muscle-building exercise.
You can increase the intensity of the exercise by adding more weights to it as you get complacent with the previous ones.
How to perform deadlifts:
- Step close to the bar with your feet shoulder-width apart. While making sure that your shins are close to the bar instead of touching it.
- Go for the overhand grip and make sure that your spine is forming a lumbar curvature.
- Squeeze your shoulder blades and lift the weighted barbell.
- Don’t arch your back. Try to stand straight. Later on, shoot for the initial position.
- Don’t lift your hips too much. Keep them lower than your shoulders.
- Do not rush to lift the barbell or else it will strain your back.
The main center of attention for Russian twists are your core muscles, most appropriately saying, your abs. The perfectly timed rotational movements are responsible for building your upper body.
How to perform Russian twists:
- To work on your obliques, sit straight and lift your feet off the ground.
- Stable your body weight on your hips and interlock your fingers.
- Move your hands along your trunk.
- Make sure that your knees are slightly bent.
- Keep your spine straight.
Kettlebell swings are a perfect addition to your cardio workout. You can increase the weight of the kettlebell as you achieve a certain goal in your muscle-building routine.
How to perform kettlebell swings:
- Start from the deadlift position and keep the kettlebell between your ankle bones.
- Initiate an overhand grip, keeping your knees bent and back straight.
- Start with a slow momentum and gradually increase your pace.
- Use your core to thrust a kettlebell forward and backward.
- Don’t keep your hips stationary
- Bend your knees and keep your form normal instead of curved or straight.
Related: 8 Best Kettlebell Exercises for BJJ (Explained Benefits!)
Box Squats is a killer exercise that targets your glutes, quads, and hamstrings. It is a variation of the simple squat. The difference comes due to the pause as you make your thighs parallel to the ground.
How to perform box squats:
- Lift the bar and stand with your feet much wider than usual.
- Sit on the box and maintain a vertical shin while keeping your back straight.
- Use your hips to exert force instead of using your legs.
Dumbbell Overhead Press
Dumbbell overhead press is a beneficial exercise for building your triceps and biceps. It increases your muscles’ size and strengthens them.
How to perform dumbbell overhead press:
- Grab a pair of dumbbells and lift them in such a way that your elbows are pointed toward your chest.
- Lift your hands and bring the dumbbells to the top position.
- Stay in that lifted position for 3 seconds and then get back to the initial position.
- You can add more weight to gain muscles.
Related: Best Weightlifting Exercises for Brazilian Jiu Jitsu
Weight Training and BJJ
If your goal is to build your muscles then incorporating weight training into your BJJ routines is the best combination ever. Lifting weights and using your own body weight with BJJ exercise rewards you with the perfect muscles.
What Effect Does BJJ Leave on Your Muscles?
BJJ leaves immensely positive effects on your muscles. The most common effect it leaves is the strengthening of your muscles. And secondly, it increases them in size and weight. After a BJJ session, you yourself will notice the bulk in your muscles. And training thrice a week will bring the change faster.
Is Muscle Building a Necessary Benefit of BJJ?
BJJ is all about strength so that you can stand out in front of a stronger practitioner. There are many fighters who don’t bulk up for BJJ, rather they opt for exercises that can give them muscle strength.
What If a Practitioner Wants to Go for Muscle Strengthening Instead of Muscle Building?
Not every practitioner wants huge and bulky muscles. In that case, you can exclude the weight training exercises and just focus on your rolling and sparring sessions. They will help you build strength instead of muscles.
BJJ is a form of martial art that has its own perks and benefits. Practitioners adopt it for various reasons. Building muscles is one of them.
Deadlifts, box squats, Russian twists, and kettlebell swings are a few of the exercises that provide you with big muscles. You can make these exercises intense by adding more weight to them.
Training more than thrice a week is also an important factor in building muscles via BJJ.