{"id":19067,"date":"2023-04-13T09:22:25","date_gmt":"2023-04-13T14:22:25","guid":{"rendered":"https:\/\/rollingaroundbjj.com\/?p=19067"},"modified":"2023-04-13T09:23:55","modified_gmt":"2023-04-13T14:23:55","slug":"does-bjj-build-muscle","status":"publish","type":"post","link":"https:\/\/rollingaroundbjj.com\/does-bjj-build-muscle\/","title":{"rendered":"Does BJJ Build Muscle? (Probaby Not)"},"content":{"rendered":"\n
While Brazilian jiu-jitsu is a very technical sport, the elite levels of competition are being increasingly dominated by very muscular athletes. But does BJJ build such muscles?<\/p>\n\n\n\n
BJJ training on its own is not enough to build appreciable muscle mass. While the resistance and isometric tension during grappling will increase strength and promote growth in some muscles, it’s not enough to stimulate growth. To build bigger muscles for BJJ, you need to lift weights or do other forms of resistance training. <\/strong><\/p>\n\n\n\n The fact that BJJ does not build muscles does not mean it’s not beneficial, but what exactly does BJJ do to your body?<\/p>\n\n\n\n BJJ does not build any significant muscle mass because it does not meet the muscle hypertrophy criteria, which are mechanical tension and metabolic stress. The optimal way to promote muscle growth is through resistance training, be it lifting weights<\/a> or doing bodyweight exercises.<\/p>\n\n\n\n The key is to contract the muscles through their full range of motion. This can be done with heavy loads, doing exercises until the muscles fail, or by isometric holds. And usually, none of these things happen in BJJ regularly or intensely enough to lead to muscle growth.<\/p>\n\n\n\n With that said, BJJ does build muscle strength and endurance in many muscle groups, and the resistance from holding or manipulating another human still promotes some muscle growth. <\/p>\n\n\n\n Some areas, especially grip, arm, and core strength, will be vastly improved by holding grips, maintaining guard, changing positions, and applying and defending submissions. With that also comes muscle development.<\/p>\n\n\n\n The bottom line is that BJJ is a very inefficient way of building muscle, so you need resistance training with weights and your own body weight. The types of resistance training will vary depending on the goals, but in this case, you will have to lift weights for the best size and strength results applicable on the mats.<\/p>\n\n\n\n The muscle-building effects of BJJ can be more pronounced for those who are completely new, not only to BJJ but also to resistance training. Then the tension and resistance of grappling will be enough to build muscles, at least in the initial stages.<\/p>\n\n\n\n<\/a>Does BJJ Build Muscle?<\/h2>\n\n\n\n
Will BJJ Get You Ripped?<\/h2>\n\n\n\n