Will BJJ get You ripped? 5 step plan

BJJ can be an effective way to get in shape and build muscle, but it may not necessarily get you “ripped” depending on your definition of the term.

BJJ is a full-body workout that engages all the major muscle groups and burns a significant amount of calories. It requires a lot of strength, endurance, and flexibility. Regular training can lead to improved cardiovascular fitness and muscle tone, especially in the core, legs, back, and shoulders.

However, getting “ripped” typically implies a very low body fat percentage and a high level of muscle definition. Achieving this level of physicality often requires a specific diet and a targeted strength and conditioning program in addition to BJJ training.

So, while BJJ can help you get in shape and build muscle, if your goal is to get ripped, it is important to also focus on your diet, strength training, and conditioning. Additionally, it also depends on your starting point, your body type, your age, and other factors.

How to get ripped with BJJ

If your goal is to get ripped with BJJ, you will need to focus on a few key areas:

  1. Diet: Eating a diet that is high in protein and low in processed foods will help you build muscle and lose body fat. Make sure to get enough calories to support your training, but not so many that you’re not able to lose body fat.
  2. Strength training: In addition to BJJ training, you should also focus on strength training to build muscle and increase your overall fitness. This can include weightlifting, bodyweight exercises, or other forms of resistance training.
  3. Conditioning: High-intensity interval training (HIIT) or other forms of cardio can help burn fat and improve your overall fitness. This can include running, cycling, swimming, or other forms of cardio.
  4. BJJ training: Consistency in your BJJ training is key, you should aim to train at least 2-3 times a week, but ideally more. This will help you build muscle, improve your technique and burn calories.
  5. Rest and recovery: Make sure to get enough rest and recovery in between training sessions to allow your muscles to repair and grow. This means getting enough sleep, stretching, foam rolling and other forms of self-care.

It’s worth noting that getting ripped is a process that takes time and dedication, and everyone’s body responds differently. It’s always best to consult with a coach or a fitness professional to develop a plan that is tailored to your specific goals and needs.

How long until BJJ gets you ripped?

It’s hard to give an exact time frame as it varies from person to person. However, if you are consistent with your training and diet, it is possible to see visible changes in your body within a few months, but it may take longer to reach your desired level of “rippedness”.

Last advice

Keep in mind that getting “ripped” is not the only measure of fitness, and it’s important to focus on overall health, wellness, and enjoyment of the sport. BJJ is a challenging and rewarding sport that can help you improve your fitness and overall well-being, regardless of the physical changes.

50% off Craig Jones, John Danaher and many other instructors!