Sorry people, I know this is forum is for boxing training, but I'd like a little advice and I'd prefer to get it from you guys. I've recently started doing 5x5 Compound lifts, this is what I just did today...... Warmed up on the bike with a 30 second sprint/non-sprint for 8 minutes. 5x5 squats with 50kg 5x5 bench with 65kg 5x5 pulldowns with 45kg 5x5 rows with 60kg I finished up with a 6 minute jog/sprint session on the treadmill. I'm currently about 5'10" and I weigh about 80kg. At the moment I'm looking to build strength and build up a bit of CV fitness at the same time (I'm looking to go back to boxing in the next couple of months, so I'm trying to prepare my body a little). How could that routine be improved and what should I be eating/drinking before and after? On other days I do isolation stuff but I'm pretty happy with that, it's just these compound lifts I'm struggling to settle down with. Are deadlifts really worth doing? If I was to just do 1 rep on a heavy weight and include it in my 5 set cycle, would that benefit me a lot? Cheers in advance people, sorry for the amount of questions.
change the pulldowns to pullups/chins change the rows to deadlifts exelent exercise mix it up by doin sum explosive movements eg powercleans/snatches eat a well balanced meal 1hour before trainin same within 1hour of finishing increase resistance when able to stick with it results guaranteed!
change the pulldowns to pullups/chins This content is protected change the rows to deadlifts exelent exercise This content is protected mix it up by doin sum explosive movements eg powercleans/snatches This content is protected eat a well balanced meal 1hour before trainin same within 1hour of finishing This content is protected increase resistance when able to This content is protected stick with it results guaranteed! This content is protected This content is protected This content is protected This content is protected
6 months of this routine and I'll be a burly freckled ginger, no doubt I'll still be a complete **** though.
As I told you on MSN, make the pulldowns pullups. Add in deadlifts somewhere, don't dump the rows! Make a separate day of routine. Watch yourself with the explosive movements, they're difficult to master. Make them a separate day as well.
Cheers bud. Just to clarify to everyone, I'm after strength, not endurance, mass, or aesthetics, just strength.
Mass has nothing to do with the first two, neither do aeshetics. You get the same strength from the workout, just depends how much more you eat, if you'll get mass or not.
Adding deadlifts is a good idea but DON'T stop rowing!! Also make sure to consume whey protein after you lift with some carbs. Creatine will help as well. Looking at your numbers i'd say you need to work on getting your squat numbers up. After you've built up some strength do some explosive lifts like Power cleans and watch your strength go through the roof!! Good luck.
Agreed, you need to keep the rows. Do yourself a favor and check out Bill Starr's 5x5 Routine. It's a hell of a strength routine, and helps if you're trying to gain a little muscle.
if ur a begginer DO NOT do that. do this: Monday: 3x5 squat 3x5 bench or overhead press 3x as many as you can do chin ups even if its 1. once u can do 15 add weight so u can do 7 and then work back up to 15 with that weight. Weds: 3x5 squat 3x5 bench or overhead press 1x5 deadlift fri 3x5 squat 3x5 bench or overhead press 3x as many as you can do pull ups even if its 1. once u can do 15 add weight so u can do 7 and then work back up to 15 with that weight. rotate bench and overhead press. do cardio on the days u lift. and box 6 days a week
Why do you recommend doing 3 sets instead of 5? I know that will mean increasing the weight, but is that definitely better for strength gains?
