Protein and Muscle Building for BJJ – A Quick Guide for BJJ
No, jiu jitsu alone does not build muscle in the sense that pure weight lifting does.
Weightlifting
BJJ Strength Training – How to Add Weight Lifting to your Jiu Jitsu
BJJ and Weight Lifting Split
Hard Upper Body Day Sets Rep Range
Bench Press 4 8-12
Shoulder Press 3 8-12
Bent Over Row 4 8-12
Lateral Delt Raise 3 8-12
Bicep Curls 3 8-12
Hanging Knee Raise 2 10-20