How to get a ripped physique like UFC fighters

#2. Structuring and nutrition

The same workout should not be repeated too often. The body adjusts according to the stimuli it is subjected to. Due to this, workouts require variation otherwise trainees will plateau and their physiques will not improve. The same chest and triceps workout routine should not be repeated every Monday, for example. New chest and triceps exercises ought to be introduced to vary the stimuli.

If a trainee spends the last two weeks resorting to the flat bench press, then they should opt for an incline bench press in the third week before eventually returning to the flat bench. Furthermore, trainees must have designated days to target specific muscle groups.

On Monday, the chest and triceps should be targeted. On Tuesday, the back and biceps should be targeted. On Wednesday, shoulders and abdominal muscles should be targeted.

The final two days of the week, Thursday and Friday, should be reserved for endurance training/cardio and legs, respectively. Additionally, resting is fundamental, as all of the work done at the gym pays dividends only with adequate rest. 6-8 hours of sleep is necessary as the body only builds muscle during sleep.

Lastly, a balanced diet is fundamental. Protein, fiber, and carbohydrates are important. Food with low fat content is advisable so as not to counter the work done in cardio sessions, just as food and beverages that are high in sugar are inadvisable.

It's important to remember that the body is primed for the absorption of nutrients within 30 minutes of leaving the gym after a workout, so eating within that time frame is of extreme importance. Water, at least 8 cups per day, is equally as important due to the amount of blood routed from the organs to the muscle groups being worked on during exercise.

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#1. Consistency and supplementation

UFC fighters are consistent with their training. Most mixed martial artists who sport impressive physiques are rarely far from the gym. Training for a month before enjoying a break equally as long is counterproductive. Due to this, trainees are encouraged to commit to their workout routine.

This isn't to say that breaks are of no importance. Training for the entire week and the weekend would be counterproductive due to overtraining. The weekend is required for resting, and the odd break here and there isn't detrimental so long as it's sparse.

While the previous entry discussed nutrition, it is important to discuss it with greater nuance. If a trainee is relatively thin, a caloric surplus is necessary to fuel muscle growth, whereas if a trainee is overweight with a high body fat percentage, they should undergo a caloric deficit.

In simple terms, a caloric surplus is eating more, while a caloric deficit is eating less. What's fundamental to this, however, is that not everyone is capable of doing so. So, supplements are of great importance. Whey protein isolate, casein protein, meal replacements, multi-vitamins, etc. can all help in such cases.

Only supplements from reputable manufacturers should be considered, as some supplements are known to be high in their sugar content.