“I’m not training to be a bodybuilder I’m training to be a f*cking weapon”

We gonna become toji fr

Hey guys, I train boxing twice a week (Monday, Wednesday) and lift for hypertrophy 5 times a week (Sunday-Thursday) with 2 rest days (Friday, Saturday). I occasionally train jujitsu at Sundays, Tuesdays or Thursdays (when i don’t have boxing) and it’s safe to say that, for me, it’s normal and it doesn’t take a heavy toll at the body, but it’s very important to sleep for at least 8 hours each day. Basically, i’m saying that it’s possible to lift weights for body building and train martial arts in the same day (even back to back), but i’d recommend to lift before you do your martial arts session since it’s easier to push as hard as you can, and in the martial arts session it’s you vs your willpower. Not all people can adapt this schedule, but good luck to everyone that does! Height: 172cm Weight: 65kg Age: 17

I think this has been the most clear and enlightening video I've ever seen on KZfaq and has really helped me gain a better understanding of my whole situation, Thank You!

Been training muay thai and weights for a while, only thing I’d add to this is stretching as my hips have become super tight from squatting and blasting pads :)

I’m genuinely surprised by how helpful this video was I just started training boxing and Muay Thai and I’ll definitely try to implement the running and lifting into my schedule

Nice and refreshing to see young guys pushing out real educational stuff like this. Very informative and very very good advice 🙏

i think people do not understand how good this video and other videos on this channel really are

You are a great channel: rich with information with no unnecessary bloating. Keep up the good work!

Nice one. I’ve been boxing since age 13 but currently the priority now is hypertrophy and gaining more muscle. So that’s the main focus for now until I get to a desired point then I can return to the ring fast, explosive but also bigger which would make me a machine.

Great video, very informative! I did a lot of strength sports before starting martial arts which gave me a great advantage in this regard. It also means I don’t need to spend so much time on weightlifting because I already have a high level of strength and don’t have much further to go but still enjoy a weight session!

This helped a lot I will take every word to heart and push to my very best

Game changing thank you bro

The bpm is spot on 👍

This routine makes sense. I always lift too hard, making me too fatigued for training.

The timing of this video is impeccable, I've been rocking with TB Green Protocol with fighter template. Where/How would you fit mobility training into this? I've made solid strength and endurance progress but I'm still quite lacking in flexibility. Appreciate the effort you put into the vids, bro🤙

Thanks for the video. I'm doing lifting 4x a week and Muay Thai 2x a week so this video really helped me out on what I should be doing.

Amazing video! Keep the excellent work up 💪💯

Bro i am glad i found this😎

These videos are brilliant!

When I’m the marines I did there morning cardio and weight lifting in the afternoon. Then do boxing 1 or two times a week and grappling 1-2 times a week . Body was destroyed at times but if you don’t go to crazy on the cardio and lifts you’ll be ok

Super good video, appreciate the knowledge Ben! Started boxing recently so definitely got some stuff to take away from this

Superb video! Ty boss🙌

Great video brother. Really informational will definetly help many amateurs and people that want to get into martial arts and stay strong

thank you, the right video i was looking for.

really needed this thanks!

Absolute amazing information just learnt under 15mins :)

Hey Ben, thanks for the awesome video! I currently box twice a week and do additional cardio (running) another 2 days a week, however I'm more interested in calisthenics than barbell strength exercises. I was thinking of training 3 days a week like in the BJJ example but instead of all the barbell exercises just doing 3 sets of weighted pullups/chinups and weighted dips/pushups with the progression you outlined, then 3 sets each of inverted rows, lateral raises and facepulls in the hypertrophy rep range, and some tibialis raises and calf raise variations from knees over toes guy's program. Do you think that would be too much to recover from or maybe develop an inbalanced physique?

Ive been doing hypertrophy for quite awhile along side martial arts but been struggling abit with fatigue and would like to switch things up and get stronger gonna try a similer program to yours see how it feels. Very helpfull video

This is a great video! It explains everything very well and luckily I’m doing something like this now: Weight training M, W, F morning. Jiu jitsu M & W night and Saturday afternoon. Rest days on T & Th. Saturday morning Yoga & hard Rower workout. Sunday - rest but I’m thinking of doing a long walks now. Thanks again.

I’ve been doing boxing for a year, fun little sport gotta say

Good video, dude. Very well done!

amazing video! Would you do a video on the nutrition side for building muscle and strength as a fighter?

Love the video . I am training mma 5 times a week . Everyday bjj and 2 times a week i take kickboxing ,mma and 1 wrestling class. I believe also hitting the gym will take me to the next level thanks for making this video

Best video on this topic

I just found this channel and subbed thank you

Another amazing video!!!! This is exactly what I wanted, seems the last 2 vids are you reading my mind hahaha

Who’s here cuz they tall and lean

Awesome video thx.

great one, cheers

Personally the split I've been experimenting with for Muay Thai with competitive goals in mind is: Mon: S&C Strength Focus (first two sets are warmups then 3 working sets with the same weight.) Squat 5x5 Deadlift 5x5 Pendlay Row 5x5/3x8 Pull Up 3x5-8 Bench Press 5x5 Incline Bench Press 3x8 OHP 5x5 Lu Raise Superset Reverse Fly 3x8 Tricep Exercise Superset Bicep Exercise 3x8 Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table) Neck Harness Training 1x to failure Forearm wrist roller 1x to failure Tuesday: Muay Thai Training Wednesday: S&C Power+Speed Focus Squat 3x5 Superset Jump Squats 3x5-10 Stiff Leg Deadlift to Row Complex 3x5 Superset Inverted Row 3x5-10 Incline Narrow Grip Bench press 3x5 Superset Dumbbell Flys 3x10 (Or plyometric pushups) Dumbbell Hammer Curl to Push press 3x5 Superset Dips 3x10 Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table) Neck Harness Training 1x to failure Forearm wrist roller 1x to failure Thursday: Muay Thai Training Friday: S&C Endurance focus Elevated Heel Goblet Squat 3x10 Bench Press 3x10 Superset Dumbbell Row 3x10 Dumbbell Shoulder Press 3x10 Superset Chin up 3x8-10 Tricep Exercise Superset Bicep Exercise Hanging Leg raise Superset Inverted crunch 1x to failure (I do my crunches on an inversion table) Neck Harness Training 1x to failure Forearm wrist roller 1x to failure Saturday: Muay Thai Training with emphasis on freestyle flow training since fights are usually held on saturday evenings Sunday: Active Recovery. Massage gun, foam roll, Mobility, Static stretching, maybe light Jump rope and Shadowbox. Personally I think this routine is the most scalable for me since I can just lower the amount of sets if needed. But Monday session is not comprimisable, the other 2 sessons I can do 1-2 sets instead of 3 if my CNS is fried.

Its is very nice video i am starting training of mma ❤

Honestly I'm just trying to get a 1986 mike tyson physique, or anything remotely close to it 🙏🏿

Thank you for this video! And have a question, when breaking down the work outs you showed only a single work out. Is this because you should over due stress on your body? Would love an explain how a simple breakdown with more workout on the days no martial arts training.

I box 5 times a week, 3 muaythai a week, 5 bjj classes a week. And try lift 5 days a week. I sleep 8 hours and nap everyday. But I have no energy for extra cardio 😅. Being so new I want to go to more classes to learn techniques but I don’t feel too burnt out yet. Maybe not going hard enough 🤷‍♂️

You can also go from kicking straight into weighted push ups

I was wondering if you can make a video about what a fighter's diet would typically consist of... but other then that this a great video!

Interesting stuff

I liked the emphasis on recovery in your video. I am a 32 year old, right now a bit more focused on hypertrophy. I lift 4x a week, 2 LISS cardio and 2 VO2 max focused cardio sessions. I train in BJJ 2x a week, one day off every week. This seem to work well for me as of now.

Nice Information !!

thank u so much for the video, i was thinking about learning jiujitsu, but it’s true that being an ectomorph is a problem cause i really need to eat a lot to fuel both strength and jiujitsu training sessions. However, for the moment, i want to keep focused on bulking and practicing a bit (like 2days per week) of jiujitsu, and 3 days of strength training,as u said in the video. I really think i need to gain weight, but i prefer the functionality of the strength training rather than the soreness of hypertrophy programs. And if u say that jiujitsu doesn’t really burn to much calories, and is not as intense and demanding as boxing, that’s a good reason to train it.

It depends on the fighter style High rep low weight is great for cardio and condition Heavy weights are the ones who do high weight low reps for that strength

I love how without fail these "How to balance lifting and martial arts" videos always have Mike Tyson in the thumbnail despite the fact that he doesn't lift and never did during his career.

I do bjj 3 times a week, lift compound push pull leg split 3 days a week, also do additional cardio on the same day as bjj “ 5 min jump rope x 2 every morning”

Great info

Solid info

How I do it is that sometimes I only have two hours in the gym so I go do upper body first, lower and then hitting the bag for as long as I can and then for a run and I try to hit every muscle

Great video

My training schedule is based around my work schedule. If I am working 60 hours a week, I will only lift for 2 hours and train jiu-jitsu for 3 hours. If I am working only 40 hours I will train up to 13 hours, if I don't have any injuries, which have become relatively common since I am 42. I have worked my way up to -3.5 hours Muay Thai (1 hr sparring) -5 hrs jiu-jitsu (1 hr rolling) -4-5 hrs weight training 1.5 days of rest on weekends

Micheal jai White is the perfect example of a jacked martial artist

Muscle endurance also. I always hear strength and speed but what about muscle endurance? From lifting my muscles don’t seem to tire as they used to like when I was just doing just road work for conditioning.

All you say in this video is true but for strenght speed agility endurence stamina and cardiovascular system boxing is enough or any other martial arts I do boxing it target the muscles in your upper body arms chest shoulders and lower body and legs muscles too so boxing is enough for building the strenght but if you want more advanced strenght you need to do strenght training in gym

Can you also please create a hybrid routine for muscle and strength combined? (something similar to Toji physique wise), calisthenics for strength and skills while free weights for muscle or something better (you’d know better than me😅) And saying it again, the Toji workout has been working wonders for me physique wise, I can’t believe how aesthetic I already look due to the proportions and the okayish muscle mass (I have gained around 6kg including a little fat in the past month). Thank you, you’re awesome!

timothy bradley upper body + nathapoom leg 😩😩🔥🔥 fyi : nathapoom is muay thai fighter from One Championship. He's known for his big & aesthetic leg in muay thai community

Yoel Romero Be Like What’s Up Fam

Fantastic video. What are your thoughts on sports massages,dry needling, and cupping for recovery?

Hello! I am trying to do boxing 3 times a week and weightlifting for the rest. I wanna look good, muscular. What type of workouts should I do for my off days ??

Thanks for the awesome video! I train muay thai and want to bulk up a bit. I train muay thai 2-3 times a week and plan to weight train twice per week. Based on your video, you would not recommend more than 3-4 exercises per hypertrophy session?

Ben Can you do ippo's physique

Finally!!!

Is there a good schedule that works with doing Muay Thai, wrestling, and BJJ that allows you to include calisthenics for strength training because I’ve had a hard time after wrestling practice to then go to the gym and I like calisthenics because I don’t have a lot of money for the gym and paying my sensei at the same time😅

I train jiu jitsu and mma 7-8 times a week and do about 4 maybe 5 weight sessions a week and apart from the aches and the doms my body feels fine most of the time

Can I get the best home exercise for strength and hypertrophy. I do Mike tyson pushup and Spiderman pushup. Then I do squats in between each set, and then I do a few minutes of spar boxing. I would really appreciate a no equipment exercise to increase strength and hypertrophy.

Can i like have like 3 days of mixed strength and hypertrophy, Because my martial art sessions are only at sat, sun So I'm doing Monday, Wednesday and Friday I was doing mixed ppl and full body because I don't have enough time to actually go to the gym 4-5 times a week because school so I'm doing 3 times with ppl mixed full body But now I'm thinking of adding less full body but still having ppl but having strength exercises for that specific day Push - bench and overhead Pull - Pull up and row Leg - Squat and deadlift And I'm adding Push + Back Shoulder Pull + bicep tricep Legs + Chest Do you think this can work?? Also amazing video keep it up bro 🇵🇭🤍🤍🤍🤍

Dont mistake strength for striking power. They are not the same by any measurement.

What if you rotate every week, could you add in more fighting days. Strength training 3x week Fight, conditioning, calisthenics 3-4 times a week.

very good and helpful video but I'm a bit insecure and worried that I'm doing something wrong. My goal is to get better at boxing and at the same time have a good body with not too many muscles. My plan looks like this: Monday: leg day Tuesday: Boxing Wednesday: Explosive upper body strength and jogging Thursday: rest Friday: Boxing Saturday: push and jogging Sunday: pull and jogging Do you think the plan is good and that it would make me better at boxing and build muscle at the same time and is the strain also good? On the explosive strength upper body day I do squats, deadlifts, bench presses, leg presses, rows, etc.

Interesting view, Champ. I appreciate your video and insight. So, your approach is basically to "work your body in ways that your fighting sport doesn't cover" (ex. Boxing trains your muscular endurance, so the gym/weights session must work on your strength). I see you, but I approach it the other way around. Since as a fighter you are trained to perform, then your gym sessions must compliment your fighting sport is order to perform better on it (ex. Boxing trains your muscualr endurance, so your gym/weights sessions must replicate the same kind of training in order to perform better, be prepaired and get less tired during your boxing sessions and fights). I'm 34 now and after years and years of training (I'm a Boxer) I figured that the older you get, you want you sessions (sport and gym) to be minimalistic (as you very well said) and straight to the point, as your body cannot sustain energy leaks for long. But I absolutely agree that you should definitely be performing strength routines, as strength is the foundation of a healthy and resilient body. Preferably in your off-season, as an experienced athlete, and during the in-season as well, as a beginner to your sport.

I started my bulk 2 months ago can I still bulk and do Muay Thai also how do I recalculate my calories when adding in Muay Thai

I just box 1 week and lift 1 week or I combine them strength training later 30 mins rest then 20 mins hitting the heavy bags with combos I learned

I just train to failure and make sure I exercise each muscle 2-3 times a week. I always make sure I get a pump in the muscle I'm working out as well because if I don't get one it most likely means I didn't hit it hard enough

I love to lift, I’ve considered being a powerlifter in the past but I have also love mma, I want to fight but I’m so heavy for my height idk how I’d cut down but I also want to maintain my current strength. I’m 175-180 at 5’4

I have a question. Say I wanted to do a bit of hypretrophy and do 1 or 2 muscle groups like you said with 3-4 or 4-5 sets, what if I chose to do Lateral Raises and Rear delt flies? Would I do like 4 sets each or would I split it evenly and do 2 sets for each since they are both a part of the shoulder muscle group? Just a clarifying question. Great informative video

Finally something relevant , my program entails doing squats rows bp ovh squat 4x5 with added calisthenics , I hit each twice a week except with the exception of barbell rows in alternate between it and inverted rows on the days that im not deadlifting

I train kyokushin on monday and saturday and bjj on monday through friday. Would you recommend training in the gym? I also want to become a little bit more beefy since im pretty lanky which i dont really want to look at anymore😅. Please let me know what you guys think.

I'm just learning about Japanese style Karate

I don't suggest doing bodybuilding kind of training for martial arts, its better to do the strength training specific to the combat sport but adding progressive overload, thats why you see fighters that are "skinny", because they take a weight where they only can do for example 8 reps but explosive, instead of maybe doing a 6-8 rep range, where you only take a weight that you can perform 6 max reps with power, then increase into 8 with the same weight and then increase weight, thats the best way to build muscle as a fighter, adding progressive overload into the strength and conditioning routines.

0:42 Hold on. Yes, there's a reason why we have weight classes. But there's also a reason why the heavyweight division usually has no weight limit. Size matters up to a point, but eventually it comes at the cost of speed and stamina. Also, as fighters get bigger, the relative size difference between them gets smaller. 20 lbs is 20% of a 100 lb fighter's bodyweight, but only 10% of a 200 lb fighter's bodyweight. 50 lbs is one-third of a 150 lb fighter's weight, but only one-quarter the weight of a 200 lb fighter. Etc. Also, it's advantageous to have a lower center of gravity, which provides more stability for giving and taking punishment and for the extra mobility needed to hit without getting it in the first place. Lower center of gravity can come from either being shorter or from having relatively stronger legs. So ironically, the heavyweight division can technicality vbe where size matters the least. I'd estimate that 185 to 215 lbs is probably the most optimal size to be, speaking very generally, and assuming top-level conditioning. Of course there are plenty of individual exceptions.

Hello brother, I appreciate the time you took to give all this advice. In my case for example; I train weights 4 times a week and I would like to implement 2 of Jiu Jitsu, the question is the following: is implementing Jiu Jitsu going to make me lose gains or make it difficult for me to obtain them? It's a stupid question I know, but I'm also new to this whole topic and I am quite ignorant in this section, thanks in advance.

What if I train my whole body part after every martial art session

Great video. I have one question tho do you think it's optimal only resting on the weekends since I only have mma on monday wednesday and friday and I do hypertrophy training on tuesdays and thursdays and have a long run on fridays. Or maybe I could throw in another gym day or just switch out the running for gym?

Could this work for a near-complete beginner (like if someone hasn't worked out in years nor trained for fighting before) or do they have to train in a different way before doing this? Got no pull-up bar, playground, or a strong door so what else can be used as a swap for the pull-up exercise?

Can u make one with calisthenics and martial arts combine workout plan add very limited weights and ofc cardio.

What about leg day for people training boxing 3 day a weeks

Dont most martial artists usually go for high reps and a fast movement for explosiveness? I dont really see the reason why I need pure lifting strength for fighting except for a few specific situations

So if you’re doing Muay Thai, jiu jitsu and boxing would we designate one week to one martial art? I.e 1 week for Muay Thai, 1 week for boxing etc. If not how should we implement all the martial arts into a program?

Any chance on doing a video of Dio brando's physique from jojo stardust crusaders?

Hi I do Muay Thai 6 Days a week with Sunday rest with Wednesday and Saturday morning being sparring days can you please tell me what days I should do strength on, Than you that was a great video

Thx for the video. I have a question, how to reduce negative effect of exercise in my sleep quality

Hello. I’m training mma and just added gym, 1 session per week. My routine is squat, pull-up, overhead press, hammer biceps curl, push ups. Is it too much? Thanks for answer