Hey, got a few questions - I'm looking to add 2 weight lifting days into my training schedule and am in the process of looking for a decent split predominantly for building strength. I was thinking of: Day A - Squat, Bench press, Bent over rows Day B - Deadlift, Overhead press, Pull-ups Not sure about 3x5 or 5x5 (presumably 5 or 3 x failure for pull-ups)? I'm a beginner lifter - have done all of the above lifts a couple of times. I was gonna just run with the bar to start with and consistently add weight every session. Should I throw in any accessory lifts with this split considering I'll be boxing throughout the week? Cheers in advance.
If your going to work on max strength do 2-3 full body workouts every other day not a plot once a week IMO
Sorry mate, don't quite understand your post - 2-3 full body workouts a week you mean? The plan was to do 2 a week. I was gonna do the compound lifts I listed and then accessory work.
Your initial plan sounds fine Adam, get to it. Don't need anything else. What you can do though is to add in some shoulder prehab exercises, face pulls, external rotations - inherently weak/vulnerable for boxers due to the nature of the sport!
Thanks a lot mate, been having some shoulder pain (aside from boxing I work in a seated office position most of my time) so those other exercises will definitely be helpful. Much appreciated.
I sit between 6-12 hours a day at a desk, and last 3 weeks its been more like 12 hours, it plays HAVOC with your shoulders, so they need plenty love. A good sport massage every couple of months works WONDERS too, well worth the money. Also I'd buy a foam roller, look it up, some great self-massages that you can do on your upper back if its giving you jip.
I did something very similar for a year or so. If the routine starts to get a bit boring, swap barbells for dumbells and vice versa every other session on the presses and rows. Try front squat once a month or something as well, should keep a bit of interest going (my attention span is appalling though, so you might not have the same issues as me).
Yeah it's a nightmare in terms of how much it stiffens you up. I actually have a foam roller on the way, ordered it with some bag gloves just today. Ta for the help. Also cheers Rakim, I'll bear it in mind - my attention span is okay so I should be alright for a while.
