GSP – a lovely chap, great fighter and a potential underwear model.
GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same.
To Build Mass You Need Calories
GSP might turn up to fights looking like he’s about to step on stage at a bodybuilding show – but it looks like he did some serious bulking up for his middleweight fight with Bisping.
The video below shows how bloated he was – presumably from eating all those extra calories.
Adding weight and training MMA means a serious amount of calories. I’m guessing around the 4,500 mark.
The easiest way to get more calories is by adding some smoothies to your diet. Try this recipe:
– 1 tin of 50% coconut milk* (avoid cartons, they’re about 3% coconut milk, 97% water)
– Half an avocado
– 30g Hemp Seeds
– 5ml fish oil
– 10g Peanut Butter
– 1/2 banana
If you’re blender and stomach can handle it – you’re looking at about 1200 calories per shake.
GSP would have dropped his calories and his carbs and fluid intake leading into the fight – to ensure he could make weight. If you want mass & definition though, you first should build mass with a tailored exercise programme and lots of food!
PowerLifting
If you want to build mass, you will need to focus on ‘compound movements’ such as squats and deadlifts.
Avoid isolation exercises such as tricep push downs.
Compound movements are also better for MMA as they are more functional and create a ‘better’ kinetic chain.
Using the triceps in isolation, trains your nervous system to use the triceps in isolation – which is terrible for MMA. When you extend your arm, and use your triceps, you want your whole body to coordinate and help generate additional power – as with a punch.
Using the triceps in isolation, trains your nervous system to use the triceps in isolation – which is terrible for MMA.
Compound movements like deadlifts represent a lifting movement, which will transfer to MMA and wrestling a lot more fluently.
A word of warning about squats and deadlifts – they are amazing for building strength and mass, but they are also great for obtaining injuries.
Get someone to check your technique and start off with reps a bit higher (5 or 6 reps for deadlifts, 10-12 for squats). If you can’t get someone to check your technique for you, film it and either ask a friend, a coach or assess your technique yourself by comparing it to a video of the correct technique.
The Deadlift
The Squat
You can take or leave bench press. If you want to look like GSP it’s worth including, but it again, doesn’t adhere to the SAID principle. Lying down on a bench doesn’t replicate a punching movement –
I would advise warming up with some very light ‘cable punches’ and doing 2 sets of bench press (3 at a push) and finishing with some medicine ball shot puts or chest passes:
Carrying out chest exercises whilst standing, will build a kinetic chain more applicable to MMA. Lying down and carrying out bench press, trains your neuro-muscular system to activate the chest, shoulders and triceps – without activating the core, hips, legs etc
The SAID Principle
Specific Adaptation to Imposed Demands
Agility Training
GSP does a lot of plyometrics and famously does a lot of gymnastics. He was one of the first MMA fighters to promote the use of gymnastics to improve his performance in the cage.
Possible GSP Workout Programme
Day 1
Warm up
3 rounds of shadow boxing with weighted vest
Mobility warm up – arm circles, shrugs, leg swings
Basic gymnastic movements – Walking handstands, standing-into-forward-rolls, backward rolls into handstand
Deadlifts
2 warm up sets
5 sets of 3 reps
Plyometrics
Jumping Lunges – 4 sets of 10 reps
Depth Jumps – 4 sets of 6 reps
Prowler Pushes – 2 sets of 1 minute continuous pushing
Day 2
Warm up
3 rounds of shadow boxing with weighted vest
Mobility warm up – arm circles, shrugs, leg swings
Basic gymnastic movements – Walking handstands, standing-into-forward-rolls, backward rolls into handstand
Barbell Push Press
5 sets of 4 reps
Medicine Ball Chest Pass
4 sets of 6 reps
Kettle Bell Cleans
Handstand Press Ups
3 sets of max reps
Day 3
Rope Climbs from Sitting Position
3 sets of ‘up and down’
Olympic Rings
1-arm-row on the rings – 2 sets on each arm of 12 reps
Muscle Ups – 2 sets of 6-10 reps
For more ideas in terms of starting off with gymnastics exercises – see the video below:
*”Possible” – this is my best guess.
GSP will have his programme / program periodised so that it’s split up into sections – phases of building strength, phases of converting strength to power and phases were he will look to replicate MMA movements as close as possible.
Be very careful not to over-train!
Plyometrics and powerlifting are great but they also fry your central nervous system and can lead to burn out very quickly!
If you are training MMA 4 times a week for example, most of your strength and fitness can be obtained from training in those classes if you push hard enough.
Use a full strength programme with caution and taper your MMA training to accommodate.
See also my MMA Recovery Article.
For more ideas see the Functional Chest Exercises Blog Post.
Please train at your own risk – Technique for Weightlifting is just as important as it is for MMA & BJJ
