When adding muscle for MMA, force hypertrophy. The term hypertrophy means muscle growth. This happens when certain conditions are met in the body. The first is having enough protein and carbs to feed muscle growth. Lean muscle will be added, but be prepared for a small amount of fat gain. The other condition is placing enough stress on the muscle group to force growth. Generally three to five sets of six to twelve repetitions using 70 to 75% of one repetition max weight is correct.
Seek professional advice for specific needs but generally a high carbohydrate and protein diet work best for growth. Healthy fats are needed also and can be found in nuts, olive oil and dairy. Grilled chicken or fish with salad and brown rice is a good example of meal inteded for growth.
Use free weights for muscle growth. The extra balance and stability needed will add intensity to workouts. Machine equipment found in gyms have their uses, but for the best results achievable use free weights. For arm or leg exercises, train each side individually. Use dumbbells instead of a bar to work each side equally, or do one legged versions of lower body exercises.
Keep workouts focused on MMA. This includes but is not limited to the dead-lift, squat, pull-ups and dips. Feel free to vary any exercises to mimic MMA situations like grappling.
Split routines so as to work upper body on two separate days and lower body on another. Working the same muscle too soon may cause overtraining which can lead to injury. Another effect could be muscle loss rather than muscle gain.
Always seek professional advice for the best results possible. Not just for fitness, because adding muscle in MMA is useless until you know how to use it properly. The professionals at ASG Training Academy have the knowledge. They have the largest facility in the Inland Empire and the equipment necessary to put that muscle into action properly. Contact them at (951) 656-1572 or pay them a visit at 22612 Alessandro Blvd. in Moreno Valley or at http://www.asgfacility.com/default.htm.
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