Hi there, Im currently training for my first amateur in the next couple months. Im currently 72kgs and need to make it to 75kgs at the top of middleweight. I haven't really moved in weight for a year at all want the added weight to be muscle. Nutrition? Type of training outside of the boxing gym? Would really appreciate some great advice! Thanks Brady
Yeah, especially if they let you weigh in the day before. However, my .02 is to incorporate some weight training and increase calories incrementally if your goal is to gain weight. 2-3 full body workouts per week using mainly compound movements such as power cleans, deadlifts, squats, push presses, and so forth.
I have tried that first but haven't been able to move off the mark no matter how much cardio and hypertrophy training I do. My body fat percentage is 13% so I don't have much to lose. Thanks for your reply mate.
This is my current gym workout. Only just started it about two weeks ago train to failure and so dont always stcik to the 8-10reps. Do ya reckon just 3 fullbody work outs a week will get me better results in gaining weight? Tuesday: Back • 3 sets of Lat Pulldowns 8-10 reps • 4 sets of Deadlifts 8-10 reps • 3 sets of Bent Over Rows 8-10 reps • 3 sets of Dumbell Rows 8-10 reps • 3 sets of Hyperextensions 8-10 reps Wednesday: Shoulders/Triceps • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps • 3 sets of front raises 8-10 reps • 3 sets of Lying Rear Delt Raises 8-10 reps • 3 sets of Close-Grip Bench Press 8-10 reps • 4 sets of Pulldowns 8-10 reps • 3 sets of Skullcrushers 8-10 reps Thursday: Legs/Calves • 4 sets of Squats 8-10 reps • 3 sets of Lunges 8-10 reps • 3 sets of Leg Press 8-10 reps • 3 sets of Leg Extensions till failure • 3 sets of Leg Curls 8-10 reps Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn. Friday: Chest/Biceps • 4 sets of Incline Dumbbell Press, 8-10 reps • 3 sets of Bench Press, 8-10 reps • 3 sets of Incline Flies, 8-10 reps • 3 sets of Chest Dips until failure • 3 sets of Barbell Curls, 8-10 reps • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8 Saturday: Full Body • 3 sets of Deadlifts 8-10 reps • 3 sets of Squats 8-10 reps • 3 sets of Clean and Jerk 8-10 reps • 3 sets of Weighted Pull ups 8-10 reps Thanks for reply mate.
You're doing a lot of things wrong. I'll explain when I get some time if somebody else doesn't beat me to it.
Yes, I believe that full body workouts will be far better. You want to be doing more compound movements because they overall get a far better hormonal response than flyes, skull crushers, and so forth. Research also shows that muscle recuperates far quicker if taxed than the central nervous system. I have been lifting weights for over 20 years and squat 3 days a week, do some type of a pulling movement from the ground such as snatches, cleans, deadlifts, and so forth 3 days a week, and a pressing movement 3 days per week. Previously it was thought that muscles needed much longer to recuperate, which is not true. I'm not suggesting that this is the only way to train, but most people get good results from this. Also, remember that gaining weight has to do with simply putting more calories into your body than you burn off. If you are looking to lose weight, the easiest way I have found is intermittent fasting. I like Eat Stop Eat by Brad Pilon and I think John Berardi does some stuff to. It has been my experience that eating changes are the best way to lose weight, not cardio. While sometimes there are some good articles, I don't feel that advice from TNation, Muscle and Fitness, etc. are good sources of information. However,Glenn Pendlay writes some good articles for TNation as does Will Fleming even though hypertrophy is not their "goal." This is my take, others may give different advice. Good luck.
Looks like a bodybuilding routine to more. you should follow a strength training programm which is more useful for boxing. increase weight and lower amount of reps, use the simple compound lifts as a base for ur programme
The main mistake here is you're doing a bodybuilding routine. The workout you do should be based on performance, muscle should be a byproduct of your workout not the goal. A few other things. 1. Never train to failure. Bodybuilders think training to failure is a good idea, it's bull****. The reason it seems to work is purely because you push your body harder to do more reps than last time. If you can push out more reps than you completed the last time you done that particular lift then you'll overload the muscles, increasing strength and muscle size if you're consuming enough calories. The reason I say it's bull**** is because going to failure is not needed as all that is required is you lift more than you did previously by lifting more weight or completing more rep. Going to failure will also burn out your CNS which will lead to lower performance levels overall. 2. Don't do a body part split. It's as simple as your body is a unit, train it as one. Stick to compound lifts only. 3. Don't do isolation unless it's for rehab/prehab. Isolation lifts (lifts that attempt to isolate particular muscle i.e. biceps curls) are not needed for boxers unless they're for something specific, as stated above prehab/rehab of injuries. You can do a set or two of whatever at the end of a workout if you want but if you have a decent workout sorted you probably won't need or feel like doing the extra work. 4. Weights are for performance not looks (when it comes to athletes) You're doing a rep range which is based on increasing muscle size aka bodybuilding. The main goal when using weights as an athlete is to increase power - strength and speed. Simple as that. Strength is increased with max effort work, lifting as heavy a weight as possible for 1-3 reps. Speed is increased by dynamic work, lifting a weight around 50-60% of your 1RM as fast as possible for 3-5 reps. These will also increase muscle mass if you're on a calorie surplus. Do some research on max effort and dynamic training. You probably won't need this at first but it's good to know. So basically lift heavy, stick to compound movements, get strong and fast and never train to failure.
After my first post I thought about this and my time at the boxing gym, and the demands of being a good amateur boxer, watching first hand the amateur program and how the coach trained pros. So I thought about this. I think the question you should be asking, and not to this board(because rarely does anybody even consider this or understand it) is how to program a strength routine into boxing. I'm not saying it can't be, but you have to think about all the energy demands and variables before doing something. Therefore, do some research. Buy Joel Jamieson's book Ultimate MMA Conditioning. It is not geared toward boxing, but the crossover of info is very applicable to boxing. He talks about block training format, energy systems, and so forth. It is not a cookie cutter workout book but you learn how and what to address and how to do so. Go to his website ***.8weeksout.com. The forum has some knowledgeable guys that box. I feel that Virus has given you good advice on how to strength train and consequently muscle mass being acquired, but where do you want to put your energy? Anybody who has trained at a boxing gym seriously knows how exhausting the sport is on all levels. It is easier to put on muscle mass if you are a pro that wants to move up a weight class and fights only once every 8 months or so. Then you could spend 6 months training to increase your weight, and then have an 8 week training camp up to the fight. However, amateurs fighters do not have this luxury. They are fighting often and typically have not developed the skill set that a good pro has. It is my opinion that developing the skills in boxing and having the conditioning to go several fights in a tourney or even 1 fight is more important than being a few pounds heavier at this point. It takes a lot of sparring and bag work, and boxing is a very repetitive sport in nature. You have to think about where you wish to devote your energy. Personally, most people who want to get good at boxing are putting 5 days a week into it, sparring 2, sometimes 3 times a week. In addition, 3-4 days per week are spent on cardiovascular conditioning. I know I'm not telling you anything you don't know, this is more for those who are dying to rebuttal this post. Again, I'm not saying strength/mass building training can't be programmed for an amateur and it has some good benefits, but needs to be done carefully. Nonetheless, buy Ultimate MMA conditioning and learn for yourself.