Mixed Martial Arts and Building Muscle
Lean bodies are commonly found in those who practice mixed martial arts (MMA). But there are some who have found that mixed martial arts and building muscle can be accomplished together. Highly agile and flexible MMA enthusiasts can also increase their muscle mass without sacrificing their performance.
There is a balance between the agility and speed for MMA versus the strength and power of muscle mass. To incorporate both mixed martial arts and building muscle consider adding some of these bodybuilding techniques into your routine:
- Clean and jerk using a bar – first determine the best weight to use. It is better to start with a comfortable or easier weight and then over the next several workouts gradually add until the weight is more challenging. Be careful not to add too much weight because that could cause injury. With the weight bar in front of you, squat down and grab the bar with both hands, so they are placed about shoulder width apart. Lift in a jerking motion as you straighten your legs and bring the bar to shoulder level. Finally squat slightly and push upward as you straighten, so the bar is held above your head with arms straight but not locked. Hold the position for a couple of seconds and reverse the movement to the shoulders then down to the floor. This can also be done using dumbbells for each hand.
- Deadlift – again, determine the appropriate weight for this particular routine based on your level. Squat down to grab the bar with both hands spread about shoulder distance apart. Keeping a firm grip, lift the bar using your legs and back while keeping arms down and straight but not locked. Hold the weight for a few seconds and then reverse the movement to place the bar back on the floor.
- Weighted squats – determine an appropriate weight for your level. Place the bar on a rack at about shoulder height. Stand under the bar with your shoulders beneath the bar. Grasp the bar with both hands slightly wide apart but comfortable for lifting. Walk the weight forward away from the rack, and with legs spread shoulder width apart squat down and back up, keeping the bar across your trapezius muscles. Stand up and return the bar to the rack.
There are other techniques that can help you with specific muscle groups or help with overall strength training. In all cases, pay close attention to your body to avoid injuries. A muscle strain of any kind could prevent you from performing future workouts including MMA or weight training. Take it slowly to get your body acquainted with the new exercises. Build up to something more challenging.
To prevent overuse injuries, speed recovery, or simply relax sore or tired muscles, an electronic muscle stimulation device like the Marc Pro can help. Incorporate the Marc Pro into your post workout routine or as a helpful device for troublesome areas. As always, stretching is also perfect after workouts and even before your mixed martial arts and muscle building sessions to help reduce the chances of an injury.