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.
No, jiu jitsu alone does not build muscle in the sense that pure weight lifting does.
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