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Old 09-27-2010, 04:01 PM   #1
Abhishek
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Default Help with weight training.

Started going to boxing gym 2 months ago, it has boxing ring and heavy bags. Our coach rarely takes interest when we do sparring, and don't teach how to slip, bob and weave. I go to gym, skip for 15 mints than work on bag. Do sparring twice a week. In sparring all we do is hit each other, and the only defense is keeping your hand up, no upper body movement.I have started seeing videos on youtube and i am working on it. I want to develop good speed and power behind my punches, so i have started lifting weight. I am 5'6 and weight 118 pounds, want to be at 132 pounds. After completing workout in boxing gym i go for weight lifting and do following exercises.

Monday :- 15 bur pees
10 x 3 squat jumps
10 x 3 bent over rows
5 x 2 Romanian dead lift(max 80 pounds)
10 x 3 T rows
8 x 3 dumbbell biceps curl
8 x 3 hammer curls.

Tuesday

10 x 2 explosive push ups(clapping and also pushing feet in air i.e whole body)
8 x 2 barbell bench press (80 pounds) and 5 x 1(100 pounds)
8 x 2 dumbbell bench press
8 x 3 inclined bench press
12 x 3 close grip bench press

Wednesday

5 x 3 Squat (100 pounds)
15 x 3 lunges
5 x 3 dumbbell snatches (40 lbs dumbbell)
10 x 3 military press
10 x 2 front raises
abs to failure

Thursday

5 x 3 dumbbell snatches(40 lbs)
10 x 3 dumbbell swings(30 lbs)
obliques and abs to failure
working on calf to failure

Friday few variation in exercises, standing & holding weights and than rotating for rotational strength


Saturday no weight lifting

Can you suggest what should be the rest interval between each sets and exercise. And how much repetition should i do. I think 1-6 is for strength, 7-12 for hypertrophy and 12- 20 for endurance. Please correct me if am wrong. Also should i cut isolated exercise and concentrate only on compound lifting? And please tell me few more exercise for speed and power. I know the amount of weights i am lifting is very less but i just started. And sorry for my english. I would really appreciate your help.
Thanks
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Old 09-27-2010, 04:05 PM   #2
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Default Re: Help with weight training.

there is a forum for training.
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Old 09-27-2010, 04:23 PM   #3
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Default Re: Help with weight training.

Quote:
Originally Posted by Abhishek View Post
Started going to boxing gym 2 months ago, it has boxing ring and heavy bags. Our coach rarely takes interest when we do sparring, and don't teach how to slip, bob and weave. I go to gym, skip for 15 mints than work on bag. Do sparring twice a week. In sparring all we do is hit each other, and the only defense is keeping your hand up, no upper body movement.I have started seeing videos on youtube and i am working on it. I want to develop good speed and power behind my punches, so i have started lifting weight. I am 5'6 and weight 118 pounds, want to be at 132 pounds. After completing workout in boxing gym i go for weight lifting and do following exercises.

Monday :- 15 bur pees
10 x 3 squat jumps
10 x 3 bent over rows
5 x 2 Romanian dead lift(max 80 pounds)
10 x 3 T rows
8 x 3 dumbbell biceps curl
8 x 3 hammer curls.

Tuesday

10 x 2 explosive push ups(clapping and also pushing feet in air i.e whole body)
8 x 2 barbell bench press (80 pounds) and 5 x 1(100 pounds)
8 x 2 dumbbell bench press
8 x 3 inclined bench press
12 x 3 close grip bench press

Wednesday

5 x 3 Squat (100 pounds)
15 x 3 lunges
5 x 3 dumbbell snatches (40 lbs dumbbell)
10 x 3 military press
10 x 2 front raises
abs to failure

Thursday

5 x 3 dumbbell snatches(40 lbs)
10 x 3 dumbbell swings(30 lbs)
obliques and abs to failure
working on calf to failure

Friday few variation in exercises, standing & holding weights and than rotating for rotational strength


Saturday no weight lifting

Can you suggest what should be the rest interval between each sets and exercise. And how much repetition should i do. I think 1-6 is for strength, 7-12 for hypertrophy and 12- 20 for endurance. Please correct me if am wrong. Also should i cut isolated exercise and concentrate only on compound lifting? And please tell me few more exercise for speed and power. I know the amount of weights i am lifting is very less but i just started. And sorry for my english. I would really appreciate your help.
Thanks
As regards to your coach not showin interest, most wont until you've been goin a bit longer so just stick at it mate.
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Old 09-27-2010, 04:34 PM   #4
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Default Re: Help with weight training.

How old are you? Are you drinking protein shakes? You need to get a lot of protein if you're trying to bulk up and gain weight. Your age has a lot to do with it as well. So does your cardio routine.
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Old 09-27-2010, 04:37 PM   #5
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Default Re: Help with weight training.

Quote:
Originally Posted by Abhishek View Post
Started going to boxing gym 2 months ago, it has boxing ring and heavy bags. Our coach rarely takes interest when we do sparring, and don't teach how to slip, bob and weave. I go to gym, skip for 15 mints than work on bag. Do sparring twice a week. In sparring all we do is hit each other, and the only defense is keeping your hand up, no upper body movement.I have started seeing videos on youtube and i am working on it. I want to develop good speed and power behind my punches, so i have started lifting weight. I am 5'6 and weight 118 pounds, want to be at 132 pounds. After completing workout in boxing gym i go for weight lifting and do following exercises.

Monday :- 15 bur pees
10 x 3 squat jumps
10 x 3 bent over rows
5 x 2 Romanian dead lift(max 80 pounds)
10 x 3 T rows
8 x 3 dumbbell biceps curl
8 x 3 hammer curls.

Tuesday

10 x 2 explosive push ups(clapping and also pushing feet in air i.e whole body)
8 x 2 barbell bench press (80 pounds) and 5 x 1(100 pounds)
8 x 2 dumbbell bench press
8 x 3 inclined bench press
12 x 3 close grip bench press

Wednesday

5 x 3 Squat (100 pounds)
15 x 3 lunges
5 x 3 dumbbell snatches (40 lbs dumbbell)
10 x 3 military press
10 x 2 front raises
abs to failure

Thursday

5 x 3 dumbbell snatches(40 lbs)
10 x 3 dumbbell swings(30 lbs)
obliques and abs to failure
working on calf to failure

Friday few variation in exercises, standing & holding weights and than rotating for rotational strength


Saturday no weight lifting

Can you suggest what should be the rest interval between each sets and exercise. And how much repetition should i do. I think 1-6 is for strength, 7-12 for hypertrophy and 12- 20 for endurance. Please correct me if am wrong. Also should i cut isolated exercise and concentrate only on compound lifting? And please tell me few more exercise for speed and power. I know the amount of weights i am lifting is very less but i just started. And sorry for my english. I would really appreciate your help.
Thanks
If you goal is to put on weight the most important thing is DIET. Take in at least 1.5xs your body weight in grams of protein a day. Try for 2xs if your a hard gainer. Keep your carbs slow burning, oatmeal, sweet potato, veggies.
Training is the easy part. Good Luck
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Old 09-27-2010, 04:37 PM   #6
Keueng
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Default Re: Help with weight training.

Creatine Monohydrate 100%
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Old 09-27-2010, 05:55 PM   #7
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Default Re: Help with weight training.

smoke some weed and eat like a dinosaur you'll see the results fast
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Old 09-27-2010, 10:43 PM   #8
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Default Re: Help with weight training.

Quote:
Originally Posted by Keueng View Post
Creatine Monohydrate 100%
What does this do?
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Old 09-27-2010, 10:48 PM   #9
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Default Re: Help with weight training.

Abhishek,

Your understanding of rep scheme is right. As a GENERAL rule, using 5 reps will address both muscle and strength gains in most, especially if you are a beginner. To answer both of your questions, yes, you should be using mostly compound exercises. Rest in between sets should be between 2.5-5 minutes for strength work, never less. If strength training, then in between exercises use active rest such as light shadow boxing, jogging, skipping, etc for 8-10 minutes. Heart rate should be between 130-140bpm.

The second question is yes, to do more compound exercises and less isolation/different angle of this and that.
An example of a good beginner workout may be something like this:

Monday
Bench press 3 x 5
Squats 3x 5
Rows or Chin ups 3 x 5
One auxilary lift if you would like 2-3 x 10

Wednesday
Shoulder press 3 x 5
Deadlifts 2-3 x 5
Auxilary lift 2-3 x 10

Friday (same as Monday)

This workout is plenty. These exercises will stimulate more growth than any auxilary lifts or 3-4 exercises hitting a muscle from a different angle. In addition, bench press, squats and deadlifts work stabilizing muscles better than most other exercises, including many of the new workout fads(bosu balls, swiss balls, etc.

Lastly, diet is the most important thing for increasing weight to 132 lbs. Increase protein and quality calories and at your young age everything should take care of itself. Hopefully your boxing coach will begin to help you. Remember weight training is a supplement, not substitute for skill work, therefore you should not be burned out from your weight training.
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Old 09-28-2010, 04:50 AM   #10
Onepunch
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Default Re: Help with weight training.

if you want punching power I'd focus more on hitting the bag than weights.

If you want to be a competitive boxer I'd suggest doing just 2 days a week weights and focusing the rest of your time on your boxing training. I do something similar and I gain muscle weight relatively easily from it.

The program I'd advise would mirror something already said above but here goes.

DAY 1
squat 3x5
overhead press (NOT military press) 3x5
weighted pullups 3x5

DAY 2
squat/deadlift 3x5
weighted dips 3x5
weighted chinups 3x5

This way you should be in the gym for a maximum of 90mins on your weights days.

*I excluded bench press because imo dips are a better lift for fighters because of the concentration of the load on the shoulders and triceps instead of the chest for bench press.
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Old 09-28-2010, 01:17 PM   #11
Abhishek
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Default Re: Help with weight training.

Quote:
Originally Posted by Montero View Post
How old are you? Are you drinking protein shakes? You need to get a lot of protein if you're trying to bulk up and gain weight. Your age has a lot to do with it as well. So does your cardio routine.
I am 25 and i take creatine + protein shakes.

Quote:
Originally Posted by Rhino718 View Post
If you goal is to put on weight the most important thing is DIET. Take in at least 1.5xs your body weight in grams of protein a day. Try for 2xs if your a hard gainer. Keep your carbs slow burning, oatmeal, sweet potato, veggies.
Training is the easy part. Good Luck
Thanks

Quote:
Originally Posted by vonLPC View Post
Abhishek,

Your understanding of rep scheme is right. As a GENERAL rule, using 5 reps will address both muscle and strength gains in most, especially if you are a beginner. To answer both of your questions, yes, you should be using mostly compound exercises. Rest in between sets should be between 2.5-5 minutes for strength work, never less. If strength training, then in between exercises use active rest such as light shadow boxing, jogging, skipping, etc for 8-10 minutes. Heart rate should be between 130-140bpm.

The second question is yes, to do more compound exercises and less isolation/different angle of this and that.
An example of a good beginner workout may be something like this:

Monday
Bench press 3 x 5
Squats 3x 5
Rows or Chin ups 3 x 5
One auxilary lift if you would like 2-3 x 10

Wednesday
Shoulder press 3 x 5
Deadlifts 2-3 x 5
Auxilary lift 2-3 x 10

Friday (same as Monday)

This workout is plenty. These exercises will stimulate more growth than any auxilary lifts or 3-4 exercises hitting a muscle from a different angle. In addition, bench press, squats and deadlifts work stabilizing muscles better than most other exercises, including many of the new workout fads(bosu balls, swiss balls, etc.

Lastly, diet is the most important thing for increasing weight to 132 lbs. Increase protein and quality calories and at your young age everything should take care of itself. Hopefully your boxing coach will begin to help you. Remember weight training is a supplement, not substitute for skill work, therefore you should not be burned out from your weight training.
I get very exhausted after weight training. And can't see much difference in power and before weight training i use to punch faster than i do now.

Quote:
Originally Posted by Onepunch View Post
if you want punching power I'd focus more on hitting the bag than weights.

If you want to be a competitive boxer I'd suggest doing just 2 days a week weights and focusing the rest of your time on your boxing training. I do something similar and I gain muscle weight relatively easily from it.

The program I'd advise would mirror something already said above but here goes.

DAY 1
squat 3x5
overhead press (NOT military press) 3x5
weighted pullups 3x5

DAY 2
squat/deadlift 3x5
weighted dips 3x5
weighted chinups 3x5

This way you should be in the gym for a maximum of 90mins on your weights days.

*I excluded bench press because imo dips are a better lift for fighters because of the concentration of the load on the shoulders and triceps instead of the chest for bench press.
How about doing explosive set of bench press, i mean going slow in negative and than pushing up at max speed possible. And does plyometric training increase your speed and power?
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Old 09-28-2010, 04:52 PM   #12
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Default Re: Help with weight training.

If you're lifting weights to increase strength, whch I'm guessing you are, lifting after your boxing class isn't any good, you'll be too tired to lift to your max potential. Same with people that seem to think doing an hours cardio before lifting weights is a good idea.

How they come up with this stuff i don't know
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Old 09-28-2010, 09:04 PM   #13
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Default Re: Help with weight training.

Weight training can have a profound effect on the Central Nervous System, thus leaving one feeling sluggish both physically and mentally for the rest of the day. If you want to gain weight, do the workout I proposed and eat properly. If you want to improve speed and power for boxing, hit the bag. Both is too much.
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Old 09-28-2010, 10:49 PM   #14
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Default Re: Help with weight training.

excessive volume training man.....
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Old 09-28-2010, 10:53 PM   #15
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Default Re: Help with weight training.

Quote:
Originally Posted by gr33nfather View Post
smoke some weed and eat like a dinosaur you'll see the results fast
bump
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