Why Consider Moving Up a Weight Class?
In combat sports like MMA, BJJ, Muay Thai, or wrestling, weight classes dictate matchups, but they're not set in stone. Fighters often grapple with extreme cuts that drain energy, spike injury risk, and harm long-term health. Shifting to the next division allows you to walk around heavier, carry more muscle, and hit harder without the misery of dehydration tactics.
Real-world examples abound: Think of fighters like Jon Jones, who has thrived after bulking, or BJJ competitors finding black-belt gold in open weight after years of cutting. The upside? Enhanced strength-to-weight ratio, better endurance, and reduced recovery time between camps. But success demands strategy—random eating leads to fat gain, not functional mass.
Step 1: Nail Your Nutrition for Controlled Gains
Bulking isn't a free-for-all buffet; it's a precise caloric surplus tailored to lean muscle growth. Aim for 250-500 calories above maintenance daily to gain 0.5-1 lb per week—slow and steady minimizes fat.
Calculate Your Baseline
- Estimate maintenance calories: Use an online TDEE calculator (total daily energy expenditure) factoring age, weight, height, and activity. For a 170 lb MMA fighter training 5-6x/week, that's roughly 3,000-3,500 calories.
- Surplus sweet spot: Add 300 calories initially, track weight weekly, adjust up/down.
Macro Breakdown
- Protein: 1.6-2.2g per kg bodyweight (e.g., 140-190g for 170 lbs). Sources: chicken, turkey, eggs, whey isolate, fatty fish like salmon for omegas.
- Carbs: 4-7g/kg (45-65% of calories). Fuel workouts with oats, rice, sweet potatoes, fruits—time around training for glycogen reload.
- Fats: 20-30% total calories. Avocados, nuts, olive oil, grass-fed beef for hormone support (testosterone loves fats).
- Breakfast: 4 eggs, 1 cup oats, banana, peanut butter (800 cal)
- Snack: Greek yogurt, berries, handful almonds (400 cal)
- Lunch: 8oz chicken breast, 2 cups rice, broccoli, olive oil (900 cal)
- Pre-workout: Protein shake + bagel (500 cal)
- Post-workout: 6oz salmon, sweet potato, spinach (700 cal)
- Dinner/Snack: Ground turkey stir-fry with quinoa, veggies (600 cal)
Step 2: Adjust Training for Strength and Size
Don't abandon conditioning; rebalance toward hypertrophy and power while preserving fight skills.
Weekly Split Example (5-6 days)
- Days 1,4: Lower Body Power – Squats (4x6-8), deadlifts (3x5), lunges, calf raises. Add 10-20% volume vs. cut phase.
- Days 2,5: Upper Body Hypertrophy – Bench press (4x8-10), pull-ups, rows, overhead press, dips.
- Days 3,6: Grappling/Skill Work – Reduce intensity 20%, focus technique. Positional sparring over all-out rolls.
- Day 7: Active Recovery – Yoga, mobility, light swims.
- Reps: 6-12 for muscle growth vs. 1-5 pure strength.
- Progressive overload: Increase weight 5% weekly when reps hit target.
- Cardio: Cut HIIT to 1-2x/week; add LISS (low-intensity steady state) walks for 30 mins to aid appetite/digestion.
Step 3: Prioritize Recovery and Hormonal Health
Bulking stresses the body; counter with:
- Sleep: 8-9 hours/night. GH pulses during deep sleep build muscle.
- Supplements (non-negotiable basics):
- Creatine monohydrate: 5g daily for strength/volume.
- Vitamin D3: 4,000 IU if deficient (test levels).
- Omega-3s: 2g EPA/DHA for inflammation.
- Optional: Beta-alanine for endurance, ashwagandha for cortisol control.
- Stress management: Meditation or journaling—high cortisol kills gains.
Monitor with DEXA scans or calipers quarterly. If fat creeps >15% bodyfat, dial back surplus 200 cal.
Step 4: Upgrade Your Gear for the New You
Weight gain means ill-fitting kit—baggy shorts slip in scrambles, tight rash guards restrict breathing. Invest in larger sizes proactively.
Essential Adjustments
- Rash Guards & Compression: Size up 1 (e.g., Medium to Large). Look for stretchy fabrics like Scramble or Venum for mobility.
- Fight Shorts: Longer inseam for thigh growth; valour or hybrid styles from Hayabusa/Yokkao grip fabric without binding.
- BJJ Gis: If grappling-focused, go up 1 size (A2 to A3). Brands like Tatami or Fuji offer roomier cuts—test pearl weave for breathability in bulks.
- Mouthguards & Gloves: Minimal change, but check 16oz MMA gloves (e.g., Fairtex or Rival) for hand swelling from extra carbs.
- Shoes/Boots: Wrestling shoes like Adidas Response might need half-size up.
Common Pitfalls and Myth-Busting
- Myth: Bulk dirty for mass. Nah—dirty bulks spike estrogen, crash cardio. Clean surplus rules.
- Myth: Cut volume entirely. Skills atrophy fast; maintain 70% sparring.
- Myth: Supplements replace food. They're 10%—dial macros first.
Real Fighter Timeline
- Weeks 1-4: +4-6 lbs, strength PRs emerge.
- Months 2-3: 10-15 lbs up, retest weight class.
- Competition: Walk 5-10 lbs over new limit, gentle water load.
Moving up transforms careers. With disciplined bulking, you'll dominate the division above, healthier and hungrier. Gear up at Apollo MMA and start building today.
---
