The #1 thing you can do OFF the mat to improve your performance ON the mat is GET STRONGER! In this episode, I answer your questions on how to build brutal grappling strength and pack on slabs of muscle!

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0:00 Introduction

0:26 Best Types of Sets For Muscle Growth

4:29 How Often Should You Stretch For BJJ

6:26 How To Train & Recover When Doing Shift Work

12:37 Can I Train The Same Muscle Group Every Day

16:57 Pros vs Cons of "Science-Based Lifting"

22:17 Best 2-Day Split For Grappling Strength & Muscle Growth

28:14 How Many Calories Do You Need To Build Muscle While Training Jiu Jitsu

33:57 Meal Timing For Maximizing Muscle Growth & Performance

40:21 Top 3 Supplements For Muscle Growth

42:30 How Do I Know If I Am Overtraining

49:20 Are Lateral Raises A Good Shoulder Exercise For Jiu Jitsu

53:00 How To Increase Testosterone While Doing MMA & Strength Training

58:08 How To Improve Your Mobility For Jiu Jitsu

59:31 Should I Still Go To Jiu Jitsu Even When I'm Sore From The Gym

1:03:20 High Reps vs Low Reps For Grapplers