How to Get Jacked for BJJ | The Complete Beginners Guide

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""How to Get Jacked for BJJ | The Complete Beginners Guide
This is episode 002 of the BJJ Strong Podcast.
In this episode, we cover:
1. Why should you bother getting jacked for BJJ?
2. A brief look at the science behind muscle hypertrophy
3. Muscle Hypertrophy Best Practises and how to adapt them for Jiujitsu Athletes
4. Summary
5. Where to go next and resources
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Chapters:
0:00 Getting Jacked will Improve Your Performance
0:13 What's Coming Up...
0:31 The Benefits of Hypertrophy for Jiujitsu
2:26 Muscle Hypertrophy Science
3:28 What is Hypertrophy?
5:18 Best Practises and how to Adapt them to Jiujitsu
6:27 Rep Range and Weight Selection
8:54 Rest Time Between Sets
10:00 Lifting Tempo
11:43 Periodisation and Training Cycles
14:24 Adapting a Hypertrophy Program
16:15 Sets and Reps
18:28 Exercise Selection
22:55 Recovery
23:59 Summary
25:04 Where to go Next and Resources

Пікірлер: 39

@RoloSolis81 10 ай бұрын

Love it!

@KierenLefevre 10 ай бұрын

Thanks Rolo! It's awesome seeing you in the comments 👊

@Domunderthehood 10 ай бұрын

Good video!

@KierenLefevre 10 ай бұрын

Thank you! 😁

@christisking1193 10 ай бұрын

One of your best videos yet. Good job. Only thing I disagree with is the 8-12% body fat. 8% is pretty extreme and vast majority of people don’t need to obsess over this. I’d say 10-15% is very good. Do you have a reasoning for suggesting single digits body fat? I can’t think of any high level Jiu Jitsu guys that are in the single digits. (Cornelius, lister, rutoulo bros, Giancarlo, Craig,) they are some of the best ever and I don’t think I’ve ever seen them single digits.

@KierenLefevre 10 ай бұрын

I’m not suggesting it simply repeating the stats of elite combat sport athletes I think 8% is too low for most people

@christisking1193 10 ай бұрын

Ooh I got ya! Thanks man! Appreciate the hard work! Keep it up!

@oggsmash9989 3 ай бұрын

@@KierenLefevre I think we need to keep in mind elite combat sport athletes are enhancing their performance artificially.

@tommytommy2 2 ай бұрын

Hey, what about doing push pull legs in the same workout? Or is that what you refer to as full body workout? Thanks

@oskardavis7318 10 ай бұрын

Really informative video 👍 Have you got any tips on nutrition?

@KierenLefevre 10 ай бұрын

A comprehensive deep dive into nutrition for sports performance is in coming, is there anything specific you'd like covered?

@oskardavis7318 10 ай бұрын

⁠@@KierenLefevreThanks for the reply What foods to use to make meals healthy but while still reaching high calorie goals would be helpful.

@russellsouza6743 10 ай бұрын

@@KierenLefevrewould be cool to see a quick aside about sodium intake. I'm on the chicken white rice and broccoli diet and all the low/zero sugar condiments are bursting with sodium. It's not worth a whole video just curious if there's any interesting studies on sodium intake in the modern athletic community.

@goodlife_9940 4 ай бұрын

Great video! One thing I’m confused about: Is it not a good idea to do a brief tabata workout after a hypertrophy lifting sesh? I know in your other videos you say you can do a HIIT workout after strength & conditioning.

@KierenLefevre 4 ай бұрын

yeah absolutely you can, there is recent research showing that you may experience a small negative interference effect, but more data is needed

@b00tyliquor22 3 ай бұрын

Doesn’t having more muscles require more oxygen? Therefore you’ll gas out quicker ?

@russellsouza6743 10 ай бұрын

This may seem like a silly question... You mention 5-15 sets per muscle group per week. Which muscle groups?

@Himhymn_ 10 ай бұрын

Probably these: Hamstrings, quads, glutes, hip flexors, Front&rear deltoids Lats, spinal erectors, traps, rhomboids Abs, obliques, pecs, neck muscles too probably. Not realistic to do all initially, so I normally just start off with these movements: deadlift, squat, overhead press, pullups, bent over row, bench press (or dips), and hanging leg raises. This is a pretty good start for beginners. Ever rep should be perfect form. Warm up. Maybe 6-10 sets of each per week depending on recovery. Alot of these cover similar muscle groups (ex:like bench and overhead press both hit triceps). There's a lot more to say on Thai topic but this is just a quick response during that morning Doo Doo time.

@russellsouza6743 10 ай бұрын

@@Himhymn_ thanks for the response! Hope your dump went well

@KierenLefevre 10 ай бұрын

So when we're talking about muscle groups you can split up your body into the major muscle groups, quads, hamstrings, glutes, traps, t-spine, pecs, shoulders etc etc. The key detail though is that a lot of exercise count for multiple muscle groups, take squats for example, they're quads, hamstrings and glutes. Bench press would be shoulders (front delts) and pecs. So it may seem like a lot of volume but when you consider that many exercises include many muscle groups it cuts down the required "volume" a lot.

@russellsouza6743 10 ай бұрын

@@KierenLefevre thanks man! Good looks

@lm10_dxz91 9 ай бұрын

What do you think of strength training? Isn't it more suitable for BJJ athletes considering strength/explosiveness is more important than size?

@KierenLefevre 9 ай бұрын

Both are important it will all depend on the athlete. Hypertrophy training IS strength training in a lot of ways

@lm10_dxz91 9 ай бұрын

@@KierenLefevre What are the factors it depends on?

@KierenLefevre 9 ай бұрын

@@lm10_dxz91 Well strength and power are definitely important but hypertrophy is also important. Hypertrophy training will also help develop strength. Some athletes need to put on more muscle and for some strength and power are the most important elements immediately and then address hypertrophy. But in a 6 month period, a jiujitsu athlete should train for both. It's also not a one-or-the-other sort of deal. Take for example if you're following a strength program that has a 4-6 rep range. You'll also see hypertrophic adaptations to that stimulus as well as strength ofc. Likewise, if you're lifting 8-12 rep range and training for 'hypertrophy' you're going to see strength adaptations.

@lm10_dxz91 9 ай бұрын

@@KierenLefevre Personally, I follow a 4-8 rep range. My idea is to somewhat balance both hypertrophy and strength but with a (clear) bias/priority for strength. I also only do compound lifts + ab movements for resistance training. What do you think of that? As for your comment about certain athletes needing muscle, are you referring to skinny practitioners with no fat nor muscle?

@KierenLefevre 9 ай бұрын

@@lm10_dxz91 That's a fine protocol man, 4-8 is okay. Depending on your goals it might be worth looking into periodisation to have some different stimulus in your program. Also I would look to include core/grip/carry/rotation movement as well. And yeah it really depends on the athlete in terms of what is prioritised, it's not always skinny athletes that need hypertrophy

@CarlosVerdinOfficial 7 ай бұрын

Let me just say/ask you something to prove a point. What collegiate wrestler would ever lift for only 2-3 days a week? Most do bro splits mon-fri. Or ppl. So how is this being recommended? Is this for the hobbyist or the serious athlete?

@KierenLefevre 7 ай бұрын

Depends on the athlete, but mostly hobbyist. Not many people have the capacity to train 4+ jiujitsu on top of a 5+ bro split. Also, I’d question that serious athlete grapplers are doing exclusively bro splits 🤷‍♂️

@CarlosVerdinOfficial 7 ай бұрын

@@KierenLefevre thanks for the response. Bro split I believe is a standard split for most colleges since it lines up perfect with their weekend schedule. Mom - Friday same body parts, take sat & Sunday off. Repeat.

@CarlosVerdinOfficial 7 ай бұрын

@@KierenLefevre they cycle through a few variations each week. Going from heavy as they can, to light recovery weeks, and so on.

@KierenLefevre 7 ай бұрын

@@CarlosVerdinOfficial Yeah that makes sense I suppose. I've been studying the pros for college-level S&C programs and the focus is best described as a 'hybrid-athlete' for most contact sports, with an emphasis on strength and power.

@oggsmash9989 3 ай бұрын

It might be good to understand collegiate S&C programs often are not that optimal and are KINGS of the copycat instead of looking objectively at results they achieve. Add in most people are NOT D1 scholarship level athletes and I think lifting 2-3 days a week makes a whole lot more sense.