MMA Fighter Supplements

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I’ve been training MMA for 5 years by now and I am 20 years old, 6 ft, 158 pound guy. I do have 6 pack and I have muscles on my body but I still look kind of skinny and I really want to gain lean muscle mass in my upper body, especially.
On Monday, Wednesday and Fridays I spend 3 hours on Muay Thai and Jiu Jitsu classes, So it’s about 15 hours of cardio workout a week.
And before my MMA classes on the same days I spend about 40 minutes on weight lifting.
I eat about 3500-4000 calories a day. On training days its about 4000, and my total consist of 250 grams of protein and about 450-500 grams of carbs. Also after my weight lifting sessions I take a protein shake (46 grams of protein).
I’ve been weight lifting pretty hardcore for about 8 months and have gained just 5 pounds. What is my problem? How should I workout? When should I workout ? What supplements should I take besides protein?
Thanks in advance

Dude it’s amazing that you gained any muscle mass with all the cardio you do! What is wrong with gaining 5 lbs of lean muscle mass in 8 months?!!! now you didn’t state what your doing for lifts in the gym so if your doing any kind of concentration exercises (curls,leg extensions, cable work) drop it from your program they do jack for muscle mass, focus on compound lifts only! Deadlift (king of mass) squat (close 2nd) bench press, military press, pullups, chinups, barbell rows, dips) these are the exercises that build mass! Keep your reps low 4-8reps 3-4 sets your muscles should not feel pumped but a deep dull ache. Try this split with these exercises & remember less is more when it comes to mass!

Mon: chest, triceps
Wed: back, biceps
Fri: legs, back

If you can make this a two day split so your doing mma m,w& f

Tues: bench, incline barbell presss, squat, dips

Thurs: pullups, deadlift, military press, barbell rows

All compound all mass builders all strength exercises that will help you destroy you competition!!

And as for supplements to add Creatine and most importantly multivitamins (Universal Animal Pac)

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What kind of supplements they use?
I am not saying magic pills. I am only thought of at least maybe one centrum bottle or one gnc.

Working out is the only supplement to BJJ to strengthen your back. You have to work to improve anything. Suck it up, there are no magic pills.

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i do muay thai 3 days a week and i lift weights 3 days a week…i’ve been lifting weights for almost a year now and i still can’t see much progress in terms of definition of muscle in my body. i don’t take supplements. my question is how muaythai fighters keep their bodies lean do they take supplements or what do they do?

It’s actually never ideal to be too bulky in any combat sports, but weight training is good supplement for martial arts. Weight training for combat sports usually involve exercises to increase your explosiveness. Your coach should be more familiar with what you should be doing that suits your body proportion and habits.

Sports like Muay Thai does not really demand raw physical strength as it does conditioning and good technique. I wouldn’t stress over too much about trying to gain or lose muscles and focus on actually doing Muay Thai and develop your technique and neurological skills, which will be more beneficial in the long run.

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