After going to 145 and back to 155, what changes did you notice? How did fighting at featherweight impact your resistance training?

A lot. I didn’t lift, I didn’t squat, I didn’t press, I didn’t pull.

It was all conditioning. The guys that are at 145 are super fast and I didn’t think that the speed difference would actually be an issue, but it was.

How often do you engage in resistance training? What is a typical workout?
Quite often, I do a big strength pull, pre-camp, maybe like six to eight weeks of heavy lifting: big
squats, big bench presses, big rack pulls, big pullups, all obviously to build up the strength and get big and strong and ready for camp.

After going to 145 and back to 155, what changes did you notice?
I am a lot healthier, I have got a lot more energy, and I’m sleeping better. When I competed at 145, it was just too hard to live the lifestyle of a fighter and maintain my weight so low, for me. I was acting like a bodybuilder, but living like a fighter. The mix didn’t work for me, especially when I saw I lost the love, and the fun, for fighting because of what I was putting my body through.

How have you gotten back into your old mindset and having fun with it?
A lot of it was actually going away when I was [coaching] on The Ultimate Fighter and helping out the other guys and seeing how much I have developed. That got my mind free and back into gear.

Below, Pearson demonstrates a couple of muscle-building, fat-burning moves endorsed by strength and conditioning trainer Josh Bryant, CSCS , writer of Metroflex Gym Powerbuilding Basics.

[To do this move, beginning the exercise at the bottom of a squat. Place a barbell inside a power shelve and descend the inside encouragement bars down far sufficient so that when you obtain underneath the barbell and place it opposite your shoulders, you look as if you’re in the bottom location of a normal barbell squat.] Rest the barbell on your shoulders and squeeze the bar with an overhand hold somewhat wider than shoulder-width apart. With your feet shoulderwidth detached and back straight, assertively mount up until your legs are straight, knees unlocked. Squat back down to place the weight back down on the inside encouragement bars. Repeat.
Start with: 6 sets of 1 repute any at 65% of your max power; rest for 30 seconds between sets

Clip a cord hoop to a high line pulley, squeeze an finish in any hand, then mount with your back to it, knees somewhat collapsed and feet shoulder-width apart. Place your fists down by your chest”elbows indicating down”so that the center of the cord touches the back of your neck. Keeping your fists positioned by your chest, twist deliver at the waist until your elbows touch your thighs. Pause, lapse to the beginning position, and repeat.

Start with: 3 sets of 10 reps each, rest 1-2 mins between sets

LANDMINE (shown above)
Place a finish of an Olympic barbell in the dilemma of the room at an angle. Stand in front of the opposite finish and squeeze it with both hands, a palm on tip of the other. Position yourself so that your arms are true in front of you, inclined ceiling at about 45 degrees, with your feet hip-width apart. Without relocating your feet and whilst gripping your core muscles tight, twist to the left to descend the finish of the bar opposite your body and down to your left side. Don’t twist at the waist” your core should stay parsimonious and confronting deliver as you twist from the shoulders and upper back. Reverse the suit and twist to the right, obscure the finish of the bar opposite your body and down to your correct side. Continue rambling from left to correct is to generation of the exercise.

Start with: 3 sets of 8 reps, rest 1-2 mins between any set

Stand true with your feet wider than shoulderwidth apart, toes sharp out to the sides. Squat down and squeeze the bar with an rotate hold (one palm confronting in; a palm confronting out). With your head and back straight, mount up, gripping the bar shut to your body as you lift. Pause, then descend the bar back down to the floor.

Start with: 2 sets of 5 reps at 55% max load, rest 2-5 mins between any set

[For this exercise, double back a finish of a insurgency band to a side of the bar, widen the cord underneath the weight bench, then double back the other finish to the opposite side of the bar.] Lie face up on an exercise dais with knees bent, feet prosaic on the floor. Grab the bar with your hands somewhat more than shoulder-width apart, and hold the bar over your chest, arms straight. Keeping your elbows tucked in, descend the bar to your chest, then hurriedly pull the weight back up. Repeat.

Start with: 3 sets of 1 rep, limit bucket that allows you to sustain form, rest 2-5 mins between sets.