FSMS #7 - Hypertrophy 101: Everything Fighters Need to Know About Muscle Growth

Most fighters think “getting jacked” means slower hands and worse gas. But what they don't understand is that hypertrophy for fighters is a skill—timing, exercise selection, volume, recovery, and nutrition all have to fit your fight cycle so you add the right muscle without losing speed or lungs.

In this episode of Fight Science Made Simple, you’ll learn:
• When to run a hypertrophy phase (and when not to)
• How many days to lift and how to structure full-body sessions
• The key movements fighters need (squat, hinge, push/pull, single-leg, trunk, rotation)
• Reps, sets, and the two methods that drive growth: repetition & tempo
• How to manage soreness so mat work doesn’t tank
• Simple nutrition rules (surplus, protein targets) and recovery that actually builds muscle
• How to keep conditioning and explosiveness from falling off a cliff

If you’re moving up a weight class, undersized in your current one, or stuck with nagging injuries, this is your blueprint to add quality size—and keep your performance sharp.