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The Most Jacked MMA Fighters With Insane Muscle Mass and Definition



Well-known member
Aug 7, 2023
Mixed Martial Arts (MMA) is a sport where fighters aspire for excellence in their skills and physical conditioning. Few MMA fighters stand out for their jaw-dropping muscle mass and defined physiques despite their legendary physical prowess. They have not only defeated their opponents inside the octagon, but they have also demonstrated the pinnacle of body conditioning.

In this article, we will count down the top 10 most jacked MMA fighters of all time. We'll examine their weightlifting stats, workout regimen, nutrition, and notable career highlights.

#10 Georges St-Pierre

Georges St Pierre

George St. Pierre (GSP), nicknamed Rush, is a retired Canadian professional mixed martial artist who competed in the welterweight and middleweight divisions of the (UFC). When he enters the octagon, his veins bulge and his well-defined muscles are fully displayed, making him a formidable opponent.

Fans of mixed martial arts recognize him for his shredded muscles and vascularity. He has remarkably maintained a low body fat percentage of 7.7% during the peak of his career. This low percentage of body fat contributes to his muscular and ripped appearance.

St. Pierre's exercise regimen was highly rigorous. His weightlifting stats include lifting significant weights in compound exercises like deadlifts, squats, and bench presses, contributing to his overall strength and endurance.

In addition, he followed a strict, high-protein, low-carbohydrate diet to maintain his low body fat percentage and high energy levels. He also incorporates beef liver supplements, protein powder, and amino acids to aid muscle recovery and growth.

St. Pierre won the UFC welterweight championship twice and defended it nine times. His major victories include wins over legendary fighters like Matt Hughes and BJ Penn.

#9 Luke Rockhold

Luke Rockhold

Luke Rockhold is a retired American mixed martial artist who competed in the middleweight division of the UFC. His well-defined muscles and vascular appearance testify to his dedication to training and conditioning.

He had a low body fat percentage, which allowed his muscles to be defined and his veins to be visible. Rockhold's training regimen is rigorous and structured. It encompasses a combination of strength and conditioning, striking, grappling, and cardio workouts. His training sessions emphasize agility, explosiveness, and functional strength.

During competition season, he consumes three main meals and two to three snacks daily. His diet comprises lean protein sources, complex carbohydrates, and healthy fats. However, he rarely consumes carbs during dinner but includes a small source of healthy fats. Additionally, he incorporates supplements like whey protein and branch-chained amino acids.

He won the UFC middleweight championship once and defended it once. His significant victories include wins over fighters like Chris Weidman, Lyoto Machida, and Michael Bisping.

#8 Jon Jones​


MMA fans know Jon Jones as Bones. Jon Jones competes in the Light Heavyweight division, with fighters weighing in at 205 pounds. His muscles are defined when he enters the fighting ring, creating a striking visual impression.

Jones maintains a low body fat percentage, typically hovering around 16%. It results from his dedication to rigorous training and conditioning.

He is also powerful and can lift heavy weights. His training regimen is a well-structured combination of strength and conditioning, martial arts drills, and cardio workouts. The training sessions are intense and disciplined, often including high-level sparring sessions to sharpen his skills.

Maintaining his low body fat percentage is crucial, and Jon Jones adheres to a strict diet plan. His diet comprises lean protein sources, complex carbohydrates, and healthy fats. He includes BCAAs, whey isolate protein, and supplements for joint support.

Jones won the UFC light heavyweight championship from Mauricio Rua via third-round TKO at UFC 128 at 23. His career accomplishments have earned him a place among the sport's all-time greats, losing only once against Matt Hamil.

#7 Rousimar Palhares
Rousimar Palhares

Rousimar Palhares is a Brazilian mixed martial artist who competed in the middleweight division of the Ultimate Fighting Championship (UFC). He has competed in some of the biggest MMA promotions in the world, including the Strikeforce and Bellator. Palhares is known for his highly defined muscles, vascularity, and devastating leg locks. MMA enthusiasts estimated him to have a 17-inch neck, 20-inch arms, 50-inch chest, and biceps almost the same size as his head.

Rousimar Palhares' body fat percentage is around 6-8% during his fighting career. He works out 13 times weekly, including martial arts and strength training. He even shared a video doing 300 kg leg lifts. Palhares focused on compound exercises that simultaneously worked for multiple muscle groups for strength training. For martial arts, Palhares trained in Brazilian Jiu-Jitsu, Muay Thai, and wrestling.

Rousimar Palhares has a professional MMA record of 19-12-1, with 13 submissions. He holds the record for 13 finishes and nine submissions in UFC history, defended the Strikeforce Middleweight Championship twice, and Won the UFC Middleweight Championship in 2011.

#6 Cheick Kongo

Cheick Kongo

Cheick Kongo is a French professional mixed martial artist who competes in the Heavyweight division of the UFC. He is a former K-1 World Grand Prix contender and competed in the Strikeforce Heavyweight Grand Prix.

He has a low body fat percentage of 5%, making his muscles well-proportioned and achieving their defined look.

Cheick Kongo trained for several hours each day, six days a week. For cardio, Kongo did various activities, including running, swimming, and jumping rope. For martial arts, Kongo trained in Muay Thai, boxing, and wrestling.

His diet strategy was stringent and focused on high protein and low carbohydrates. He ate several small meals throughout the day and avoided processed foods, sugary drinks, and excessive amounts of unhealthy fats. He also supplemented his diet with protein shakes, creatine, and other supplements.

Kongo has been fighting professionally since 2001 and has a record of 31-12-2. He has fought some of the biggest names in the heavyweight division, including Fedor Emelianenko, Mirko Cro Cop, and Alistair Overeem.

#5 Francis Ngannou

Francis Ngannou

Francis Ngannou is a Cameroonian-French mixed martial artist presently signed to the Heavyweight division of the Professional Fighters League (PFL). His devastating knockout power has earned him a reputation as one of the deadliest hitters in MMA history. He signed with the UFC in 2015 and continued to win impressively before leaving the promotion.

Ngannou's muscles are very well-proportioned, giving him a very aesthetic physique. His shoulders are the same width as his hips, and his arms and legs are well-balanced. His physique is not just for show. Fans know him for his devastating knockout power and ability to finish fights with a single punch.

He has an estimated body fat percentage of around 21.8% at competition weight. He has been training hard with 120-clap push-ups for his warm-up routine alone. He also does decline, narrow push-ups, and burpee complex with four sets of 30 reps.

Francis Ngannou has a professional MMA record of 17-3-0, with 12 submissions and 11 knockouts. He also won Performance of the Night six times against Luis Henrique Barbosa de Oliveira, Curtis Blaydes, Alistair Overeem, Andrei Arlovski, Junior dos Santos, and Jairzinho Rozenstruik.

#4 Brock Lesnar
Brock Lesnar

Brock Lesnar made his MMA debut in 2007 and quickly rose. He won the UFC Heavyweight Championship in 2008 and defended it twice before retiring from MMA in 2011. He was also a former NCAA Division I National Champion Wrestler and a WWE wrestler.

Significant muscle mass and 21% body fat percentage characterize Lesnar's physique. His chest measures 55", his biceps at 22", and his waist at 39". He has expansive shoulders, a thick chest, and massive arms and legs. Lesnar has a personal record of 297 kg maximum in bench press.

His daily workout includes heavy weight lifting, martial arts, and circuit training. He makes sure that he works on different parts of the body daily. He does bench presses, skull crushers, and cable crossovers for his chest and triceps. For back and biceps, he does pull-ups, rows, and deadlifts. He does military press, shrugs, and lateral raises for his shoulders. For his legs, he does leg extensions, squats, and leg curls.

Brock Lesnar follows a high-calorie, protein-rich diet plan. Consuming sufficient quantities of protein enables his muscles to recover and repair after intense training sessions. His diet regimen includes complex carbohydrate-rich foods such as potatoes and brown rice.

Brock Lesnar has a professional MMA record of 5-3-1, with 1 NC. He was the first NCAA Division I National Champion to win a UFC title.

#3 Yoel Romero
Yoel Romero

Yoel Romero is known for his explosive wrestling and striking ability, competing in the Light Heavyweight division of Bellator MMA. He is also a former UFC Middleweight Championship challenger.

Yoel Romero is known for his incredibly defined, muscular physique. His shoulders, chest, arms, back, and legs are all very muscular. He has a body fat percentage of 15.8%, which allows his muscles to be defined and his veins to be visible. MMA fans know him for his explosive wrestling and striking ability.

His usual routine includes sprints, deadlifts, Olympic lifts, squats, push-ups, lateral raises, and bench presses. He uses strength training to create strength and power for fighting. Sometimes, he also does high-intensity interval training (HIIT) for endurance.

Romero has a professional MMA record of 15-7-0. He has defeated some of the biggest names in the middleweight division, including Chris Weidman, Lyoto Machida, and Derek Brunson.

#2 Kamaru Usman

Kamaru Usman

Kamaru Usman is among the greatest welterweights ever and one of the most dominant champions in UFC history. He is known for his wrestling ability, powerful striking, and relentless cardio. He is also a brilliant fighter and can adapt his game plan to any opponent.

His bulging biceps and triceps showcase the raw power and strength he brings to the octagon, while his sculpted chest and shoulders give him a broad and imposing presence. Usman's chiseled abdominal muscles, with their well-defined six-pack, highlight his exceptional core strength and athleticism.

Usman has a normalized fat-free muscle index, thanks to his 4% body fat percentage. It allows him to get defined muscles, visible veins, and a well-proportioned physique.

His training regimen includes various aspects of MMA, such as striking (boxing, kickboxing), grappling (wrestling, Brazilian Jiu-Jitsu), and clinch work. He also incorporates strength training exercises, including weightlifting and plyometrics. His routines include L-sit pull-ups, bike sprints, and kettlebell carries.

Usman follows a carb-based diet with lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. His dietician carefully monitors his supplements, such as whey protein, creatine, pre-workouts, and BCAAs.

Kamaru Usman holds one of the longest winning streaks in the welterweight division in the history of the UFC. He also has defeated several top-ranked welterweights in the UFC, including Jorge Masvidal, Colby Covington, Gilbert Burns, and Demian Maia, among others.

#1 Alistair Overeem
Alistair Overeem

Alistair Overeem is a fighter who competes in the heavyweight division of MMA. He has competed in various MMA promotions, including the UFC, where he gained considerable recognition for his performances.

Overeem's upper body is a testament to his raw power. His shoulders and chest are broad and well-developed. His biceps and triceps bulge with dense muscle, reflecting the incredible strength he brings to his fights. He has a record of lifting concrete Atlas stones weighing 100 kg.

Overeem concentrates heavily on strongman exercises. The concentric movements performed during the lifting phase will develop explosive hip extensions that aid in slamming individuals to the ground. He also engages in a great deal of tire lifting and functional exercises.

Alistair Overeem has previously spoken about his love of fish, beef, and horse meat. He has said that he eats them several times a day as a good source of protein and iron. Overeem eats up to 7 times daily to support the strength he needs in his powerlifting exercises. He also shared that he detoxifies his body with seaweed.

Alistair Overeem has a professional MMA record of 47-19-1, with 1 NC. He is a former Strikeforce Heavyweight Champion, Dream Heavyweight Champion, and K-1 World Grand Prix Champion. He was the first fighter to simultaneously hold world titles in MMA and K-1 kickboxing.


MMA fighters understand that their bodies are their most valuable assets. Pursuing muscle mass and definition is not just about aesthetics but optimizing performance. The most jacked MMA fighters showcased the dedication and hard work required to achieve remarkable muscle mass and definition in mixed martial arts.

A healthy diet and regular exercise are essential for a lean and muscular physique. To maintain this body type, you need to be dedicated and disciplined. Be patient and consistent. Achieving and maintaining an incredibly lean and muscular physique takes time and effort.

Frequently Asked Questions​

What types of workouts and exercises do ripped MMA fighters do?

Ripped MMA fighters typically combine strength, cardio, and martial arts training. Fighters also perform exercises like planks, medicine ball throws, and box jumps to enhance their core strength and agility.

What weight class has the most jacked and muscular-looking fighters?

The weight class with the most jacked and muscular-looking fighters is typically the heavyweight division. It is because weight restrictions do not limit heavyweight fighters, so they can bulk up and build as much muscle mass as possible.

How do ripped MMA fighters get those bulging, veiny muscles?

Ripped MMA fighters maintain a low body fat percentage, typically 6% to 10%. It reduces the layer of subcutaneous fat covering their muscles, making them appear more defined and vascular. The controlled nutrition of protein, carbohydrates, and healthy fats supports muscle growth and reduces body fat.


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