Bulking for BJJ: How to Perform a Proper Weight Gain Phase

Bulking for BJJ: How to Perform a Proper Weight Gain Phase

March 23, 2025 3 min read

When it comes to BJJ, having the right mix of strength, endurance, and agility is key. For many athletes, a well-planned bulking phase can provide the extra muscle mass and power needed to dominate on the mats. However, bulking isn’t just about eating more—it's about eating smart, training effectively, and recovering properly. Here’s your guide to executing a successful bulking phase tailored for BJJ athletes.


Understand the Purpose of Bulking for BJJ


Bulking is designed to help you gain lean muscle mass and overall strength. For BJJ athletes, the benefits are clear: more muscle can mean better control, increased power in your techniques, and improved resilience during matches. The goal is to add quality weight without compromising your mobility or endurance. In essence, you're building a stronger, more resilient foundation to enhance your performance on the mats.


Core Concepts of a Successful Bulk


Caloric Surplus, But Not Excess


To gain muscle, you need to consume more calories than your body burns—this is known as a caloric surplus. However, the key is moderation. Aim for a surplus of around 200-500 calories above your daily maintenance. This ensures that you’re providing your body with the energy it needs to build muscle without accumulating too much fat.


Focus on Macronutrients


Protein: Essential for muscle repair and growth, protein should be your bulking cornerstone. Aim for about 1 to 1.5 grams per pound of body weight.
Carbohydrates: They fuel your workouts and help replenish energy stores. Opt for complex carbs that release energy steadily.
Fats: Don’t shy away from healthy fats—they support hormone production and overall health. Sources like avocados, nuts, and olive oil are great choices.


Training for Strength and Technique


A successful bulk goes hand in hand with your training. Incorporate strength training routines that focus on compound movements like squats, deadlifts, and bench presses. These exercises build overall muscle mass and improve functional strength, which is directly transferable to BJJ. Remember, technique still matters; ensure your training doesn’t sacrifice the fundamentals of grappling.


Recovery is Non-Negotiable


Muscles grow when you rest. Prioritize sleep and active recovery techniques such as stretching and foam rolling. Recovery isn’t just about resting—it’s about allowing your body to repair itself, so you can come back stronger and more agile.


Consistent Tracking and Adjustments


Bulking is a dynamic process. Keep track of your progress through regular weigh-ins, strength measurements, and body composition assessments. If you’re gaining too much fat or not enough muscle, adjust your calorie intake or training regimen accordingly. This iterative process is essential for staying on track.


Balance is Key


While bulking, maintain a balanced training schedule. Your focus on adding muscle should not completely overshadow your grappling practice. Integrate BJJ drills and techniques into your routine to ensure that the additional mass supports—not hinders—your performance on the mats.


Plan Your Bulk with Our Bulking Calculator for BJJ


Ready to get serious about your bulking phase? Our Bulking Calculator for BJJ is designed to help you fine-tune your nutritional needs based on your personal information and training goals. By inputting your data, you’ll receive a customized breakdown of your daily calorie requirements. It’s a tool that takes the guesswork out of bulking so you can focus on what matters—dominating the mats.


Simply visit our Bulking Calculator here, enter your information, and it will give you a breakdown of how much you should eat per day.


Conclusion


A successful bulking phase is not just about consuming extra calories—it’s a well-rounded strategy that involves smart nutrition, effective strength training, and proper recovery. By following these core principles, you’ll build the lean muscle mass and power that can give you a competitive edge in BJJ. And with our Bulking Calculator for BJJ, planning your bulk has never been easier.


Take the next step in your training—plan your bulk and unlock your full potential.

 
See you on the mats!

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FAQ

Porrada is a Portuguese term commonly used in Brazilian Jiu-Jitsu (BJJ) and Brazilian culture to describe a tough, intense, and gritty style of training or fighting. The direct translation of porrada from Portuguese to English is "beating" or "brawl." It embodies the spirit of going all out, giving your maximum effort, and pushing through challenges. In BJJ, practicing porrada means training with high intensity and determination.

This website is a collection of resources curated by grapplers, for grapplers. Our goal is to provide you with all the information you need to succeed. Whether you want to learn about nutrition, training on the mats, lifting, or anything in between, we are here for you. We want to see you on the podium most of all, and we hope to help you do exactly that. If you have any questions, feel free to shoot us an email or DM us on any of our social profiles!

There are two main ways you can get started with training: 1) You can find a BJJ gym near you and do a trial day, or 2) you can create your own mini home gym and start training with friends. Option #2 is how our team at Porrada got started! We ordered 1-inch thick puzzle mats in a 10’x10’ square and began training using online resources. If you do start with the second option, we recommend eventually finding a gym down the road in your career. It will help you by allowing you to roll with more people and receive high-level instruction.

BJJ is quite similar to wrestling. Both start standing and use takedowns as a method to score points. Both use very similar mechanics overall. The main differences are that there are no pins (you can be on your back in Jiu-Jitsu), BJJ involves submissions, and the points system for each is very different. BJJ grants points for takedowns/sweeps, back control, mount, guard passes, and knee on belly. Wrestling grants points for takedowns, escapes, and back points (back exposure for freestyle).

BJJ is a very unique sport in many ways. There are so many incredible benefits to training Jiu-Jitsu. The biggest reasons we advocate for it are the mindset training and the added ability to defend yourself. In BJJ, you are forced to humble yourself over and over again, every single day. This sport is a great way to mature rapidly and generally become a better person (in our opinion). You will also have a better ability to defend yourself than 99% of the population—a pretty big bonus.

You’re never too old to start training! We see people on the mats of all ages and sizes. Large and small, old and young can, and should, train BJJ. If you are on the older side, it is perfectly acceptable to take it slow and learn at your own pace. You don’t always have to go full speed—don’t worry. There are typically also classes that separate people by goals. Certain classes are for those who want to compete, some are for general instruction, and some are specifically for self-defense teachings. There is a place for everyone on the mats.