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Does BJJ Build Muscle?

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When it comes to building muscle, there are a lot of factors to consider. Some people swear by weightlifting, while others prefer high-intensity cardio workouts. But what about Brazilian Jiu-Jitsu (BJJ)? While BJJ is primarily known for its grappling and submission techniques, many people wonder if it can also help them build muscle. In this blog post, we will explore the question, "Does BJJ build muscle?" and take a closer look at the benefits of this popular martial art for muscle growth.

How BJJ Can Help You Build Muscle

BJJ, or Brazilian Jiu-Jitsu, is a popular martial art that is known for its grappling techniques and ground fighting. While BJJ is primarily considered a combat sport and self-defense system, it can also be a great way to build muscle. One of the main ways that BJJ can help you build muscle is through resistance training. The movements and techniques used in BJJ require you to use your body weight as resistance, which can help build muscle mass and increase overall strength. Additionally, BJJ requires a lot of core strength and stability, which can help to develop the abdominal muscles.

Another way that BJJ can help you build muscle is through its high-intensity training sessions. BJJ classes typically involve a combination of warm-up exercises, drills, and sparring sessions that can provide a full-body workout. This can help to increase cardiovascular endurance, burn fat, and promote lean muscle growth.

Furthermore, BJJ can also help you build functional muscle, which means muscle that is useful in real-life situations. The movements and techniques used in BJJ involve a lot of pulling, pushing, and twisting, which can help to develop the muscles in the back, shoulders, and arms. These muscles are important for everyday activities such as lifting heavy objects, pushing open doors, and carrying groceries.

Overall, while BJJ may not be the most traditional way to build muscle, it can be an effective and functional way to do so. By providing resistance training, high-intensity workouts, and functional muscle development, BJJ can be a great way to improve overall strength and build lean muscle mass.

Can BJJ help to gain weight?

Many people wonder if BJJ can help them gain weight, especially if they are looking to build muscle. The answer to this question is not straightforward, as it depends on a variety of factors.

Firstly, gaining weight requires a calorie surplus, which means consuming more calories than your body burns on a daily basis. While BJJ is a physically demanding activity that burns calories, it may not be enough to create a calorie surplus on its own. To gain weight through BJJ training, you will need to pay attention to your diet and ensure that you are consuming enough calories to support muscle growth.

In addition to diet, the type of BJJ training you do can also impact your ability to gain weight. Rolling, drilling, and sparring can be intense activities that help to build strength and endurance, but they may not be enough to stimulate significant muscle growth on their own. Incorporating strength training exercises, such as weightlifting, can help to supplement your BJJ training and promote muscle growth.

Another important factor to consider is recovery. Adequate rest and recovery are essential for muscle growth, and overtraining can actually hinder your progress. If you are training BJJ frequently, it is important to prioritize recovery through proper sleep, nutrition, and active recovery techniques like foam rolling and stretching.

In summary, BJJ can be a helpful tool for gaining weight and building muscle, but it is important to approach it strategically. To maximize your results, you will need to pay attention to your diet, incorporate strength training exercises, and prioritize recovery. By doing so, you can harness the benefits of BJJ training to support your weight gain and muscle-building goals.

Will I loose muscle training BJJ?

One of the most common concerns among athletes who are looking to take up Brazilian Jiu-Jitsu (BJJ) is whether they will lose muscle mass while training. The short answer is that it is unlikely, as long as you approach your training with a few key considerations in mind.

Firstly, it's important to remember that muscle loss only occurs when there is an energy deficit in the body. This means that if you are consuming enough calories to fuel your body's needs, including the demands of BJJ training, then you should not experience muscle loss. In fact, BJJ can actually be a great way to maintain and even build muscle, as it requires the use of multiple muscle groups and promotes overall fitness.

However, there are some factors to consider when it comes to avoiding muscle loss while training BJJ. For example, it's important to make sure that you are consuming enough protein to support muscle recovery and growth. This can be achieved through a balanced diet that includes sources of lean protein such as chicken, fish, tofu, and beans.

Another key factor is ensuring that you are getting enough rest and recovery time between training sessions. BJJ can be a demanding sport that puts a lot of stress on the body, so it's important to give your muscles time to rest and recover in between workouts. This means taking days off from training as needed, and getting enough sleep to support muscle repair and growth. Finally, it's worth considering the type of training you are doing within BJJ. For example, if your goal is to build muscle mass, you may want to focus on strength and resistance training exercises alongside your BJJ practice. This can help to target specific muscle groups and promote muscle growth.

In summary, while it is possible to experience muscle loss while training BJJ, it is unlikely if you approach your training with the right mindset and strategies in place. By ensuring that you are consuming enough calories and protein to support your body's needs, taking adequate rest and recovery time, and incorporating strength training exercises as needed, you can maintain and even build muscle while training BJJ.

Should I train BJJ if I am a bodybuilder?

Bodybuilding and Brazilian Jiu-Jitsu (BJJ) are two different forms of physical exercise. Bodybuilding focuses on building muscle mass through resistance training, while BJJ is a martial art that involves grappling and ground fighting techniques. Despite the differences, many bodybuilders wonder if they should train BJJ to complement their workouts.

The answer is that it depends on the individual's goals. If the main goal is to build muscle mass and strength, then BJJ may not be the best option. However, if the goal is overall fitness and learning self-defense techniques, then BJJ can be a great addition to a bodybuilding routine.

One of the main benefits of BJJ for bodybuilders is the improvement in overall cardiovascular fitness. BJJ involves intense physical activity that can improve endurance, stamina, and overall cardiovascular health. Additionally, BJJ training can improve flexibility and range of motion, which can reduce the risk of injury during weightlifting exercises.

BJJ can also provide mental benefits that can complement bodybuilding. BJJ requires focus, discipline, and problem-solving skills, which can improve mental acuity and overall well-being. Additionally, BJJ can be a stress-relieving activity that can help reduce cortisol levels and improve sleep quality.

However, bodybuilders should be aware that training BJJ can be physically demanding and may require additional recovery time. It is important to properly manage rest and recovery to avoid overtraining and potential injury.

In conclusion, bodybuilders should consider their individual goals and preferences when deciding whether to train BJJ. While BJJ may not be the most efficient way to build muscle mass, it can provide numerous physical and mental benefits that can complement a bodybuilding routine.


In conclusion, BJJ is a highly effective form of martial arts training that can help build muscle in many different ways. Whether you are a bodybuilder looking to switch up your routine or someone simply looking to improve your overall fitness and strength, BJJ can be an excellent addition to your training regimen. By combining cardiovascular and strength-building exercises with technical skill development, BJJ provides a well-rounded workout that can lead to significant muscle growth over time. While it may not be the only way to build muscle, BJJ offers many benefits that can enhance your overall fitness and health. So if you're looking to take your training to the next level, consider giving BJJ a try and see the results for yourself.

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