The same way as adding fat muscle mass, skinny muscle mass, and ripped muscle mass: lift heavy and eat an excess of calories.
Lean muscle mass? keep activity levels HIGH eat lots, you can eat less and less clean depending on the intensity and moreso the frequency of your training be consistent with this
I had advised you on this earlier, refer to your earlier post, titled 'speed'. Sets, reps and frequency are dependent on YOUR goals. You want to add lean mass - simple, follow a bodybuilding programme, there are tons and tons of them posted on the www. If however, you are looking to add size, whilst retaining/adding athletic performance, google 'Starting Strength' or 'Bill Starr 5x5'. There are clear instuctions for both programmes. if your are a beginnner, follow the Starting Strength programme, if you are a seasoned athlete, which I suspect you are not, follow the 5x5. These two programmes are the nearest things out there to a one size fit's all programme. Like I mentioned earlier though, for a good training programme, it has to be tailored to your specific needs, and if you are not clear on those needs, nobody can lay out a programme for you.
could I add some lean mass over the next six weeks and not do much boxing training and put on weight then go back into boxing training and get speed back and sharpness or would I just be better doing both over the next few weeks?
In a period of six weeks, you will achieve next nothing, regardless of what training programme you do. To answer your above question, NO. Never, never sacrifice one aspect of training to accomodate another. Yes, you can reduce the amount of aerobic training and replace it with additional strength work. What you should never, ever do is drop the boxing from your training - Skills MUST come first, everything else you do is a supplement to allow you to apply your boxing skills. Look, adding mass is not something that you take lightly, nor should it be done quickly. If you are adding mass for the sake of looking good on the beach, then yes, you can focus on a hypertrophy designed programme;, however, if you are looking at adding mass to enable you to move into another weight class in a sporting endeavor, such as boxing, you are moving into a specialised area of training that cannot be laid out for you over the internet. If you rush mass building, and you don't give the rest of your body's structures time to adapt to the new mass/strength, you are asking for injuries, and I don't mean niggling little injuries, i'm talking about injuries that will see you out of action for a long, long time.
Not unless you can give me specifics... What weight are you? What weight do you want to be? How much time per week can you train? How many calories do you consume per day? What else do you do during the day (how many calories do you think you currently burn)? List your priorities in terms of - max strength, explosive strength, speed, muscular endurance, work capacity, anearobic conditioning, aerobic conditioning etc. Alternatively, take the above advice and google 'Bill Starr 5x5', or 'Rippetoe Starting Strength'. You will also find that if you google 'Westside for skinny *******s', you will have another programme that will help you towards your needs. You could also try to follow the Crossfit programme, although this is not for the faint hearted! Google either of the above and you will have oodles of information at your fingertips. Every programme above will yield the results you crave, but certainly not in 6 weeks... nearer 6 months more like, and that's being optimistic. alongside the training, you will have to eat like crazy - drink a gallon of milk per day will also help you. What ever you do, don't get any bright ideas and start meddling with the workouts - these guys are the best in the buisness, and their programmes are carefully constructed - pick which plan you would like to follow and stick to it like **** to a blanket! Designing a training programme is a time consuming and highly skilled area, and without seeing you in person, I would be very reluctant to lay something out for you as I might over/underestimate your abilities, which will either lead to you injuring yourself, overtraining, or not prescribing enough work for you.
What weight are you? 57 kg at weigh in What weight do you want to be? 60kg How much time per week can you train? 6 How many calories do you consume per day? 1800 What else do you do during the day (how many calories do you think you currently burn)? not to sure Priorities are speed, max strength and explosive strength
Bodi- can see the guy above isn't really meeting u halfway on this, but thanks very much. I'm currently studying to be a personal trainer and found that extremely interesting and helpful. Jeff
Jeff - thanks for the comment. Good luck with the personal training. Michaelmcla - just to give you some sort of idea what you are looking at, if you want to add mass, at your weight (depending on your height and activity level), you want to be looking at about 3900 kcals per day. dedicate one day per week to max strength - lifting 80 - 100% of your 1rm. on this day, stick to compound lifts. Follow this day with light gpp/high rep work alonside technique work. Next day, HARD conditioning work alonside technique - focus on Hard bag work. Next day - explosive strength - powercleans, snatches etc - 70 - 100% of your 1rm, focus on speed of movement when lifting. Next day - more gpp and light bag work. Next 3 days, very light technique work, focusing on form. Low volume work - think of it as active rest. Stay on the same programme - mix up the exercises. Eat 3900 kcals per day, follow the above template and you will gain weight, whilst not losing any speed or power.
GPP - General Physical preparedness. Think of it as active recovery, following a heavy strength day. It will help with recovery from strength workout, it will raise your work capacity and since it is not usually sport specific, it will help you become a more 'well rounded' athlete - hence the term GPP. The next quote pretty much sums it up: "The greater the athlete’s GPP, the easier it will be for them to adapt to the exercises and demands of a sport (Bompa, 1999)." In laymans terms, it will add bang for your buck to every other aspect of your training. Personally, I actually favour Yoga for my own GPP workouts. Light Javorek complexes can also be useful, I have listed my favorite below. For more just google 'Javorek complex' "Javorek's Barbell Complex 2. Exercise: Barbell Upright Row x 3 Barbell High Pull Snatch x 3 Barbell Behind the Head Squat Push Press x 3 Barbell Behind the Head Good Morning x 3 Barbell Bent Over Row x 3 These five exercises executed in a non-stop, continuous order by three repetitions constitutes a Cycle. Perform in a non-stop, continuous order as listed above. Go through the exercises once for beginners, then gradually increase the number of cycles to two, to three, and for different endurance sports could be the coach decision to increase to four cycles in one set. Also for a prominent cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be increased gradually. For example : first just for the third cycle, then for third, and second, and finally for all three cycles in one set. Never hurry in increasing the number of repetitions. Always to keep in mind the perfect technique of execution, wide and full range of motion."
