How is my weight lifting regime?

Using different rep schemes will not cause muscle hypertrophy unless more calories are consumed.

Why should 6 reps last about 25 seconds?

 

Damn, I thought I worked out to much. Some people have different routines, but my routine has been. Day 1=PUSHING exercises (chest, triceps, shoulders). Day 2=LEGS. Day 3=PULLING exercises (Back, biceps, forearms, traps).
I workout 5 days a week, twice a day. I wake up in the morning, and box for about 45 minutes (speed bag, heavy bag, shadow boxing, etc). I have the 3 days listed above that I'll do later on those days. My day 4 workout is hard boxing/ martial arts (do a little bit of everything) then I do isometrics (posing), and body weight exercises (pushups, dips, pullups). Day 5...I like to work every muscle at least twice a week so I made this a HARD day, and will do my whole body, but high reps with things like cables/ machines mostly.

I don't usually go over 5 reps at any heavy lifting. The days I do legs, and day 5 I swim, run, jump rope. My main focus with lifting is compound exercises/ strength builders (Deadlifts, squats, row, and bench). That should be what you focus on. I also do abs all 5 days I workout...Honestly you don't need to (abs show from dieting, and you build more strength through things like deadlifts)...I just do them 5 days a week because that's what I've always done. Abs/ Calves you can work EVERYDAY though!
Stretch before, and after every workout. I eat 5-7 times a day....Sometimes good, sometimes bad though (not currently dieting right now).
Hope that's been of some use to ya.

 

It's not this ****ing complicated. Move iron, and pour ****ing growing food down your throat and you will get big. That is it. Simple. None of this ****ing "hardgainer" "fast metabolism" bull****, just ****ing eat. Cheeseburgers, potatoes, steak, whatever just eat and you will see results. That is the only way.

 

i didn't mean it must last 25 secs but that if you do reps with slightly quick tempo (about 3 secs eccentric and explosive concentric) it will come to or very close to 25 seconds in most excercises
in terms of hypertrophy the length of time under contraction is what determines muscle growth, not strictly how many reps you do, the reps are just a guide
2 reps could build you up if you performed them very slowly (at least around 15 seconds)
consuming more calories is needed for some but not everyone
sometimes having excess bodyfat is sufficient

 

wtf?

 

it's not that weird is it?
if you carried excess fat you would not need excess calories from food to build up because the body would be using the calories from the fat

 

Again wtf?

 

Wrong. Your body is more likely to break down muscle in order to get the amino acids it needs to feed the body.

 

ok i wasn't complete in my answer
as long as the protein intake is high enough the muscle won't break down
i am steadily gaining some muscle without increasing calorie intake because my protein intake is sufficient, so my body is using the excess fat i'm carrying for fuel rather than the muscle

 

It depends on what your goal is. Are you lifting to get girls and intimidate weak people? Then yea you can bodybuild. Do you want to be a good fighter? Spend that extra time doing road work. shadowboxing. watching tapes. perfect your craft instead of sculpting your guns. Itll pay off more in the ring :bbb

 

WAY TO MUCH! spend more time punching and less lifting if boxing skill is your goal.

I wont give you a routine, instead I'll just explain a few concepts to you.

Goal Setting

1. Have a specific performance goal.
-It could be punching power, agility, tolerance to lactic acid (endurance), wind (conditioning), hand speed, wrist/grip strength and so on.

2. Make sure the goal is truly a goal you want/need and stick with it.
-If you train hard on 1 or more attribute for only 1-2 weeks you wont see much if any difference. Its not this workout that makes you better, its the next one.

3. You need a realistic and specific/smart plan to achieve your goal.
-If your goal is better conditioning and you condition once but lift weights 3 times a week, mistakes have been made. Eg, if your goal is conditioning do 3 anaerobic sessions a week and 1 or 2 aerobic.

4. You need a method to know your making progress, it has to be MEASURABLE.
-If your goal is to "get better" how will you know you got there? do you get hit alot? do you miss alot? do you gas? does 1 specific dude whoop you all the time? you could try to only get hit a few times or prevent any clean punches, land your jab 20 times each round, you could try to make it through 5 sparring rounds, you could whoop joes ass or at least do well against him. Or is your goal more power? you could build up to double or triple clap pushups, knock around that big ass heavybag, bench 300lbs etc

5. Do the ****ing plan, no excuses.
-You get lazy your only hurting yourself.

The F.I.T.T concept

To further illicit gains 1 or more of these will have to increase

F...Frequency, How often you perform a task could help (eg, grease the groove method)
I...Intensity, How hard you perform the task (eg, more weight, faster burpees, more punches per round)
T...Time, How long you perform a task. (eg, more sparring, sets, rounds, longer rounds, etc)
T...(this one applies more to general fitness)Type, do you always jog? try wind sprints, swimming, rowing, biking, etc. Do you always do certain movements or rep schemes? try higher, lower, faster reps, bodyweight exercises, exercises etc.

I could HELP you make a plan, just PM me. I wont make one for you though.

EDIT: Just realized theres no PM option on this site...HA

 

What he said.

Mik, what the **** are tricep pull ups?

 

Huh? If your palms are facing you, it's a chin-up. If your palms are facing away, it's a pull-up. The triceps aren't involved in either movement.

 

Only if they are muscle ups which he did not state they were.