Building muscles in MMA differs from bodybuilding. Here, muscles are forged through resistance, impact, and dedicated training.

Unlike bodybuilding, the goal here isn't to bulk up for mere aesthetics; you build useful muscles that increase power, tolerance, and durability during a fight.

If done correctly, MMA training can also become a great way to build lean and powerful muscles. Just follow these guidelines, and you will be dominating like Khabib or Conor in his prime in no time. Also, keep an eye out for the undefeated champ's routine.

What does it take to build muscles during MMA training?

Here are some ways that can help you build muscles during MMA training:

Get your basics in order

MMA is based on three fundamentals: striking, grappling, and submission holds. So, focus on learning boxing and Muay Thai (striking), wrestling, Brazilian Jiu-Jitsu (grappling), and different submission holds.

Strength training is your new best friend

Strength training is the foundation of every sport, including MMA. Your training should include weightlifting exercises like deadlifts, squats, bench presses, and overhead presses.

Don't forget bodyweight exercises and callisthenics

Exercises like burpees, pull-ups, push-ups, and planks help build power, stability, and endurance.

Healthy foods to eat during MMA training

As far as diet is concerned, eat foods like chicken, fish, lean beef, and tofu for lean protein. Whole grains, vegetables, and fruit for complex carbohydrates. Avocado, nuts, and olive oil for healthy fats and protein powder for muscle growth and recovery.

Take plenty of rest

Ensure 7-9 hours of sleep every night and rest days in between training for muscle and joint recovery.

Here is a curated training program you can follow:

Monday:

• Zercher squats - 3 sets of 5 reps with 2-second pauses.
• Cable rotation - 3 sets of 8/8 reps
• Overhead press - 3 sets of 4 reps
• Chest supported rows - 3 sets of 8 reps with 3-second eccentric
• Single leg hamstring curl - 2 sets of 8/8 reps with 3-second eccentric
• Dips - 2 sets of 10 reps
• Incline curl - 2-3 sets of 8 reps with 4-second eccentric
• Tricep extension - 2-3 sets of 10 reps
• Neck - 2-3 sets of 10 reps in both directions.

Tuesday:

30s on 30s off and 10-15 reps at sprint efforts or 60s on 60s off and 10 reps at sprint efforts.

Wednesday:

• Deadlift - 3 sets of 3 reps
• Rotating ball slam - 3 sets of 8/8 reps
• Bench press - 3 sets of 6 reps with 3s eccentric
• Chin-ups - 3 sets of 8 reps with 2s pause.
• Bulgarian split squat - 2-3 sets of 8/8 reps
• DB seated press - 2-3 sets of 8 reps with 3s eccentric
• Zottman curls - 2-3 sets of 10 reps
• Lateral raise - 2-3 sets of 8 reps
• Farmers carriers - 2-3 sets of 30m

Thursday: same as Tuesday

Friday:

• Leg press - 2 sets of 3 reps with 2s pause
• Ab wheel - 3 sets of 10 reps
• Incline bench - 3 sets of 8 reps
• Pull-up or lat pulldown - 3 sets of 8 reps
• Romanian deadlift - 3 sets of 6 reps with 3s eccentric
• Pike alt press - 3 sets of 8/8
• E-Z bar curls - 2-3 sets of 10 reps with 3s eccentric
• Skull crusher - 2-3 sets of 10 reps
• Neck - 2-3 sets of 10 reps in every direction

Sunday - rest and recovery

Khabib Nurmagomedov's workout and diet plan

Whose training regimen is better to follow than the undefeated champion himself?

Diet

• Breakfast - Smoothie (vegetable leaves, grass-fed whey, banana, pea protein powder/brown rice, ice, and water).
• Post workout - 1 cup yogurt, 1/2 cup blueberries, and crushed walnuts.
• Lunch - Salad ( cabbage, mushrooms, tomatoes, spinach, cucumber, and baby romaine).
• Evening snack - 3 boiled eggs with 1 yolk, 2 peppers with cucumber.
• Dinner - Quarter ounce of grilled or slow-cooked turkey/chicken, 1/2 cup baked beans, with sodium and asparagus,

Supplements - fruits, juices, fish oil, pea protein, whey protein, and Himalayan pink salt.

Workout:

• Running at sunrise followed by 90-minute cardio.
• Martial arts training in the afternoon.
• Grappling and sparring sessions in the evening.
• Russian sauna once a week to shed water weight.
• Low-tech workout: lifting rocks, shadow boxing, calisthenics, and running.
• Upper body: push-ups with shoulder taps, high planks, narrow pushups, and crunches.

What would be your takeaways, and share what has worked for you so far?

Written by

Ruwa Javed

Edited by

Joyita Das