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Gaining Muscle Mass

GRU_Logan2011-08-25 20:20:10 +0000 #1
I started training mma a couple weeks ago. Now I want to put on weight, approximately 30 pounds. I'm 5'6 or so, and I currently weigh 130. My mma gym doesn't really have a weight lifting regimen and I figure lifting weights would be a key component in my weight gain, and since I'm lucky to already have a membership to a fitness club, I want to know the best way to balance the two, what type of workouts I should do regarding weight lifting, nutrition plans, and such. I was thinking about doing MMA mon,tues,thurs and fri, while lifting on weds and saturdays. I appreciate the help guys.
Scarborough2011-08-25 20:24:29 +0000 #2
Quote:

Originally Posted by GRU_Logan

I started training mma a couple weeks ago. Now I want to put on weight, approximately 30 pounds. I'm 5'6 or so, and I currently weigh 130. My mma gym doesn't really have a weight lifting regimen and I figure lifting weights would be a key component in my weight gain, and since I'm lucky to already have a membership to a fitness club, I want to know the best way to balance the two, what type of workouts I should do regarding weight lifting, nutrition plans, and such. I was thinking about doing MMA mon,tues,thurs and fri, while lifting on weds and saturdays. I appreciate the help guys.

Lift weights, eat lots of food, get lots of sleep. Gaining 30lbs of muscle naturally will take a really really long time.

Or take a short cut and JUICE UP MANG!
headbanger512011-08-25 20:53:52 +0000 #3
Quote:

Originally Posted by GRU_Logan

I started training mma a couple weeks ago. Now I want to put on weight, approximately 30 pounds. I'm 5'6 or so, and I currently weigh 130. My mma gym doesn't really have a weight lifting regimen and I figure lifting weights would be a key component in my weight gain, and since I'm lucky to already have a membership to a fitness club, I want to know the best way to balance the two, what type of workouts I should do regarding weight lifting, nutrition plans, and such. I was thinking about doing MMA mon,tues,thurs and fri, while lifting on weds and saturdays. I appreciate the help guys.

Hey dude...I'm kinda in your position in that MMA is something I'm getting into after practicing various martial arts growing up and then a loooong hiatus.

I could write a book to answer your question. I'll try and keep it short. First, you're 130 and you want to put on 30 pounds. That's almost TWENTY FIVE percent of your body weight in muscle. I'm not saying it can't be done, but that is one hell of a lofty goal. First and foremost, your goal needs to be proper strength conditioning. Mass follows strength. If you do proper weight training and (and this is the most important of all) have a good diet (could write another book just on diet), your strength will improve and your muscles will grow.

Unless your MMA routine is very strategically crafted, you'll be very unlikely to gain a significant amount of muscle by simply doing MMA training. Your two-fold focus needs to be lifting weights and eating high-protein, low-fat foods in quantities where your caloric intake is greater than your caloric expenditure. This is tough bro. My guess is that your daily caloric burn rate is between 2000-2500 calories a day. This means that you have to exceed 2500 calories of high-protein, low-fat foods each day. If you don't have enough protein, you won't build muscle properly. If you have high fat, you'll gain weight, but not muscle weight. If you're a hard gainer like me, I'd recommend a supplement to your diet. Remember, they're supplements for a reason. But the best gainer on the market IMHO is Optimum Nutrition Pro Complex Gainer. Google it. That along with (here's the key again) a properly crafted diet is what will give your muscles what they need to build off of a solid workout regimen.

Here's the basic basic basic diet: Huge breakfast, mid morning snack, normally portioned lunch, afternoon snack (last carb intake for the day isn't a bad idea at this point), small dinner, late night snack. Again, what we're looking for is high-protein (to gain muscle mass, look to take in 1.5 grams of protein for each pound of body weight...so you're 130lbs, try to intake 195g of protein) and low-fat. If you have too much fat, you'll gain fat, and maybe muscle. The only way you'll know for certain if you're gaining muscle and not fat is to do a weekly body fat % measurement. If your weight goes up and your body fat % goes up, you either gained weight because of an increase in fat or muscle and fat. If your weight goes up but your body fat % goes down, awesome! This means you gained muscle but lost fat. Bulking is tough, so you'll need a solid plan just to bulk, let alone gain 25% of your current body weight in muscle. And it won't happen fast. It might take a year or longer. If you think you can do it in less time than that (or if you or a friend has actually done so), it's likely but not impossible that they have done so incorrectly and may actually injure themselves or set themselves up for injury.

As for the basics of a workout, I'm sure you can ask around at your gym or your friends for a good workout regimen. All I have to say on the matter for now on that is this: every good weight training regimen must (IMHO) contain three movements/exercises: bench, squat, deadlift (and not in the same day). These are total body or multiple muscle workouts that are staples to any workout and, again, IMHO, are indispensable.

I have so many thoughts on this but I've written a lot already. Hit me up if you need any more info.
feralminded2011-08-25 20:40:20 +0000 #4
Learn to use breaks between paragraphs, imho. As for gaining mass, outside of steroids expect a VERY long road to add 30 lbs of muscle to your frame, specially if you want it to be useful muscle and not just show. Also it's not just the "big 3", its the "big 5": Squats/Deadlifts/Press/Rows/Shrugs.

Again ... 30lbs is super aggressive for a guy of your stature. Learn to love the protein (ON-gainer, the stuff recommended above, is in fact very good stuff). Expect at least 2 years of solid training to do this right all natural.
lorenzoaguilar22011-08-25 22:08:40 +0000 #5
Quote:

Originally Posted by GRU_Logan

I started training mma a couple weeks ago. Now I want to put on weight, approximately 30 pounds. I'm 5'6 or so, and I currently weigh 130. My mma gym doesn't really have a weight lifting regimen and I figure lifting weights would be a key component in my weight gain, and since I'm lucky to already have a membership to a fitness club, I want to know the best way to balance the two, what type of workouts I should do regarding weight lifting, nutrition plans, and such. I was thinking about doing MMA mon,tues,thurs and fri, while lifting on weds and saturdays. I appreciate the help guys.

You will have to bust your gut and spend a lot of hard working hours in the gym. Follow Chris Cormier's 10 basic mass building rules when training to gain real mass. With a few good reasons on why they should be followed, below are Cormier's ten rules.

1) Use free weights for all heavy sets

Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead.

2) Utilize compound movements

3) Find areas of improvement

4) Experiment to find your best mass building exercises

5) Avoid injury

6) Utilize optimum sets

7) Don't count exercises

8) Perform optimum reps

train heavy and perform many repetitions.

9) Flirt with maximums

Check out your strength levels every so often by maximizing one or two reps.

10) Eat your meat

You need protein for your muscles to grow

Good Luck!
Shaun Mirjavadi2011-08-25 22:47:19 +0000 #6
First of all, are you a fighter? What are your mma workouts like? I know that I have to eat a ton, just to maintain weight. I typically lose 8lbs of water alone during training.

Unless you are an active fighter, you might want to do mma 3 days per week so that you can lift the other 3. headbanger51 had some good points, but some somewhat incorrect as well.

If you want to gain 30lbs, some will undoubtedly be fat. You obviously want mostly muscle, but with a gain of 25% of your bodyweight, some added bodyfat won't really affect your overall bf %. Eating carbs at night is not all bad, as long as they are the right ones. Especially if you have a fast metabolism. Also, you need fat to build muscle. It puts you in a good hormonal state for building, ie it raises testosterone. Focus on essential fats, like fish oil, barage oil, natural peanut butter, olive oil, things like that. Insulin can promote fat storage, not simply ingesting fat. Insulin can also be the most potent anabolic agent in your body. You have to know when to spike it.

Carbs are very protein sparing, so you should have plenty of them as well. They will also fuel your workout intensity, which you will need to build muscle.

If you are natural, you should eat to optimize your own body's natural hormonal environment. That means optimizing your testosterone, growth hormone and insulin levels through your diet. That comes down to your macro balances and nutrient timing. I've successfully made plans for many in your situation, if you want any help just ask. I would need some more info on you though. There are a lot of variables.

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