I've recently started weight-training, i would just like to know how the soviet boxers lift weights and how i should be lifting to get strength gains without adding mass, at first i was doing 10-15 reps at about 60% of my max, lately i've been doing 3-4 reps at well above my body weight (so close to my max), what would be best for me? i have a small long frame but i'm a fast twitch athlete as i'm muscled up and a good sprinter, i don't know what body type i'd be classified as. I only bench and do squats
Weight gain is a by product of excess food. If you watch what you eat, you simply won't gain weight. A couple of things to help in the gym would be to perform short duration isometrics. Also dump the squats and bench. Squats are known to be the ultimate mass builder, and the bench press isn't a functional exercise, therefore its only real benefit is for hypertrophy. Subsitute these two exercises for one legged squats and cleans/presses.
:huh Whaaaaaaa? You are correct in that food causes gain but doing squats alone will not build mass. I cannot stress enough that an athlete, any athlete worth their salt NEEDS to squat.
El Puma my left knee is ****ed i cant squat for more than five aday then my knee goes any altenatives for squatting
:think Off the top of my head would be deadlifts as they work the legs almost as well but without the full range and stress required and caused by proper squats. I will look into alternatives and post tonight for you if the deads don't work:thumbsup
:bart We do a little of everything How goes the training brother? Just think its too purrdy across from ya and you will be just fine
Machine's. Machine's where invented to put less stress on your fixator muscles. Machine's are usually used in rehabilitation from injury's. Qaud Extension Machine, Hamstring Curls. You should not be sqauting everyday anyway, maybe 2 - 3 times aweek max.
How so? Can you tell me exactly what benefits squat's bring to a boxer who is trying to stay within a specific weight class? For a boxer, things like glute ham raises, rdl's, powercleans, tuck jumps, pistols, lunge jumps and isometric wall sits offer much more benefit to a fighter.
Well, everyone is entitled to their opinion. What I can say for certain is that when I was a sprinter and boxer in my teens and early twenties, squats were an integral part of my training routine. I stopped squating seven years ago, and added the above exercises to my routine. Now at thirty one years old, I am running a full second faster on my 100 metres, and my speed in the ring has improved significantly. Even with the guys I train, most have come from a training history of some description and most of them have been squatting regularly. I have removed squats from their training programmes and replaced with isometrics and more explosive movements and all of them swear they will never go back to their old methods. I can't argue with the results that I have seen in not only myself, but my fighters.