Adding muscle and strength for martial arts

Jude D

I'm wondering how I would go about adding about 5kg in muscle and also add strength, theres no particular time frame on achieving the added muscle but I as all smart goals are time specific I'm going to say in next two years.

I compete in Judo at 90kg and weigh about 91kg, I'm not interested in going down a weight category but I'd like to add more muscle to make the most of the 90kg category and mostly for vanity

I train roughly 6 evenings a week between judo, BJJ and other sports. I weight train on average of about 4 times a week usually in the morning. I'm able to maintain my current lean bodyweight with all this exercise.

I usually do 4-6 exercises in each weights session. Usually 2 big compound lifts and 2-4 less intensive exercises for to either help keep my body in one piece or for vanity!! I don't do a bar bell squat that often as my knees are great from the judo and other sports.

I'm mid thirties if this matters and would like to keep some sort of agility and stamina with the added muscle.

Will Heffernan

From the sounds of it you are on the right track already.

Training as much as you are at the moment it would seem only to be a matter of adding more protein and more calories to your diet I would suspect.

That is...you are not not gaining muscle mass for the lack of enough training.

KeithReilly

How do you ensure that you dont become very stiff when your doing that amount of training? I'd imagine with all that training and presuming you are working and have other commitments then getting time to stretch and do mobility work would be tough. How would you go about avoiding becoming stiff from all this training? Examples would be good

Doug Cartel

You don't throw yourself into it straight away. As long as you ramp it up at a reasonable rate you can get to the stage where you can train reasonably often without it having negative effects.