gaining weight on GB

Hello,

I'm currently training in mixed martial arts and I need to gain some weight for my wrestling.

So my question is actually a 2 part question;

1. Should I focus on hypertrophy before engaging in gymnastic bodies or is it possible to add additional exercises on top of the GB curriculum such as power and olympic lifts? 

2. I don't want to over-train considering I already train various martial arts BUT I do need to gain weight for my wrestling. 

Any thoughts how one can combine GB and other activiites plus weight gain ? 

Thanks

Hey Ricardo,

There are a lot of factors here. Do you need to gain weight to compete in a different weight class? What is your body fat percentage, or at least height and weight? What is your diet like right now?

Typically, body composition changes require a dietary shift as well. Need to get bigger? Eat more food. Also, recover like a champion (8 hrs of sleep, weekly manual therapy, daily meditation, etc.).

However, keep in mind that extra bodyweight does not always equate to better performance, especially in GST. I would recommend that you take care of your MMA and GST work first, then you can add in any hypertrophy-specific training if needed (and if you have any energy left).

Best,

Chris

Diet is more important than anything here.  Want to gain weight, eat more.

F1 is largely in the hypertrophy - stamina range.  So if your diet is on point, F1 is a good start.  I'd add in some squat/deadlift work if your leg strength is subpar.  You can pack on a lot of muscle in the legs in short period of time.

just wrestle and eat, worked for me

While I don't wrestle I do judo and Foundation along side some squats and deadlifts. I have put on muscle but I eat a fair bit. I agree with the posts so far and what I've read it is eat well and lots get volume if you can tolerate it.

Chris Garay said:

Hey Ricardo,

 

There are a lot of factors here. Do you need to gain weight to compete in a different weight class? What is your body fat percentage, or at least height and weight? What is your diet like right now?

 

Typically, body composition changes require a dietary shift as well. Need to get bigger? Eat more food. Also, recover like a champion (8 hrs of sleep, weekly manual therapy, daily meditation, etc.).

 

However, keep in mind that extra bodyweight does not always equate to better performance, especially in GST. I would recommend that you take care of your MMA and GST work first, then you can add in any hypertrophy-specific training if needed (and if you have any energy left).

 

Best,

Chris

Hi Chris,

In regards to your questions, I don't need to gain weight to compete in another weight class per se, however I'm a training partner for a couple guys in higher weight classes so I need to put on a bit of weight for them.  Plus, it makes my life a bit easier in the wrestling game to a certain degree. 

I'm 5'9", 155-160lbs (it fluctuates) with approx 8% bodyfat. 

My diet is pretty clean 90% of the time. 

I don't eat meat except fish. I eat lots of veggies and fruits, almost gluten free, lots of nuts and seeds.

I get my carbs in by way of basmati and jasmine gluten free rice, brown rice pasta, and potatoes, sweet potatoes, plaintains etc. 

Lots of coconut, and olive oils.

Most the stuff I eat is GMO free, and organic where needed.  

Thanks everyone for the input.   

Based off your responses and my own research,  I'll continue training my mma and focus on the GB Foundations and perhaps add a few key exercises to promote some faster growth. i.e, deadlifts, power cleans, Maybe front squats, farmer walks, sprints, and the prowler.  

I'll definitely increase my caloric intake and rehab work, rest etc.  I'll assess how I feel and report back with feedback for whoever might be interested. 

Thanks again- much appreciated! 

Ricardo 

When F1 was released i had to go to bigger weight class cause of the hypertrophy. Dont remember any moro but I think it were like 6-7kg.

So go for it man. My wrestling definitely did get boost for that.

As a former martial artist and current weightlifter, as much as I love the olympic lifts they wouldn't be my first choice for training for MMA.  While both GST and the lifts have some highly skilled components to them, I think your time would be much better spent developing your striking and grappling skills in terms of general training economy.  In order to benefit from the olympic lifts, unless you're already very competent with the technique (which I don't know if you are or not, you may very well be) you won't be using loads that'll provide a good enough stimulus for adaptation for quite some time until you get your technique locked down.  As all the others have said, your diet will be the biggest factor in weight gain, and for someone in a weight class sport wanting to gain quality pounds, you'll know that it doesn't happen overnight.  I could outlift any of the fighters in my old gym and was probably just generally physically stronger than them all, but that wouldn't stop some of them from wiping the floor with me when it was time to hit the mat ... although admittedly my ground game was never my strong suit.  

That said, I think many of the static positions and active flexibility elements found in GST would have great carryover to MMA and I think if you can find the time in a busy training schedule for it you wouldn't regret it.  

philausopher said:

As a former martial artist and current weightlifter, as much as I love the olympic lifts they wouldn't be my first choice for training for MMA.  While both GST and the lifts have some highly skilled components to them, I think your time would be much better spent developing your striking and grappling skills in terms of general training economy.  In order to benefit from the olympic lifts, unless you're already very competent with the technique (which I don't know if you are or not, you may very well be) you won't be using loads that'll provide a good enough stimulus for adaptation for quite some time until you get your technique locked down.  As all the others have said, your diet will be the biggest factor in weight gain, and for someone in a weight class sport wanting to gain quality pounds, you'll know that it doesn't happen overnight.  I could outlift any of the fighters in my old gym and was probably just generally physically stronger than them all, but that wouldn't stop some of them from wiping the floor with me when it was time to hit the mat ... although admittedly my ground game was never my strong suit.  

 

That said, I think many of the static positions and active flexibility elements found in GST would have great carryover to MMA and I think if you can find the time in a busy training schedule for it you wouldn't regret it.  

Hello, since I originally posted this thread I've gone 100% with GB foundation 1.  

Its been incredible.  Everything has improved including my martial arts. I think it has to do with the body awareness gymnastic gives you not to mention the many other attributes. 

Its awesome.  I've gained a solid 5lbs BUT I need to focus more on eating more calories.  I find I don't recover as well as I used too and that's cause I've increased the intensity particularly in my grappling. 

I think the martial arts combined with GB will add the muscle if I'm resting & eating correctly. 

I'll report back in 3-6 months. 

Thank you everyone for the input. 

Good work I found the same things when I started here.