r/martialarts • u/Terranam1 • 3d ago

QUESTION Martial arts to get built

Hi Im 21 and got a little bit of muscle and a little bit of fat and do MUAY THAI on rare occasion (to learn how to fight and 2 to get built); I ask my instructors if there are any exercises I can do outside of class to get better and they shrug it off or say hit the heavy bag for 30 minutes. Anyway I was wondering what martial art would get me built the quickest or just built in general? And is the instructor advice sound

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u/Ldiablohhhh 3d ago

You get built by doing strength work not martial arts. Training to learn to fight and training to 'get built' are achieved in different ways.

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u/Terranam1 3d ago

I agree but surely there's an overlap, alot of martial artists have desirable physiques and I find pure gym work for aesthetics doesn't inspire me 

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u/Ldiablohhhh 3d ago

A lot of martial artists have desirable physiques because they recognise the importance of the strength and conditioning work that goes hand in hand with martial arts so they train that simultaneously.

I have seen guys who have trained various martial arts for years and look like a potato because they only do the martial arts training and not the S+C. Which is fine as their goal is just to learn to fight but your suggesting you want both so you have to train as such.

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u/Terranam1 2d ago

So for the boxers and wrestlers who are jacked do they have separate coaches for training and conditioning? Or do they make it up themselves

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u/Ldiablohhhh 2d ago

Some will do yes. By that I mean the high level guys who's making a career from it. There's loads of information out there on youtube around the subject though which lower level guys likely rely on since they are less likely to be able to afford or to need a separate coach.

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u/Baron_De_Bauchery 3d ago

I hate the gym but I do it to prevent injury.

Maybe something like performance wushu? You have to build strength like a dancer or gymnast but I don't know if that's the aesthetics you're going for.

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u/Terranam1 2d ago

I like weight lifting I just want to be doing the right exercises for the right sport, like MMA fighters with the physiques - practical muscles

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u/Additional_Tart6499 2d ago

search up "strength training for mma", "gym routines and workouts for martial arts", etc. these should include both the main exercises for stimulating hypertrophy and accessories for martial art-specific training

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u/RagnarokWolves 2d ago

Here is a whole playlist where one of the most accomplished strength coaches in the game (earned a pro strongman card, set one of the highest powerlifting totals ever, has coached high-level lifters and athletes of all sorts) talks about organizing lifting and BJJ. The ideas will apply for any martial art.

There's various movement patterns you want to work in and you can choose what exercises work best for yourself in that movement type. (For example, you don't HAVE to do barbell deadlifts if it wrecks you too much, but you want to include some other type of hip-hinge movement)

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u/Terranam1 1d ago

Bro thank you so much this is really helpful

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u/Baron_De_Bauchery 2d ago

Think about what muscle groups you use when fighting. Train those muscles and the muscles that support them. Also remember that depending on the event some fighters will have cut a lot of weight to fight so they're not necessarily weighing in at their walking around weight.