Help with weight training.

there is a forum for training.

 

As regards to your coach not showin interest, most wont until you've been goin a bit longer so just stick at it mate.

 

If you goal is to put on weight the most important thing is DIET. Take in at least 1.5xs your body weight in grams of protein a day. Try for 2xs if your a hard gainer. Keep your carbs slow burning, oatmeal, sweet potato, veggies.
Training is the easy part. Good Luck :good

 

Creatine Monohydrate 100%

 

smoke some weed and eat like a dinosaur you'll see the results fast

 

What does this do?

 

Abhishek,

Your understanding of rep scheme is right. As a GENERAL rule, using 5 reps will address both muscle and strength gains in most, especially if you are a beginner. To answer both of your questions, yes, you should be using mostly compound exercises. Rest in between sets should be between 2.5-5 minutes for strength work, never less. If strength training, then in between exercises use active rest such as light shadow boxing, jogging, skipping, etc for 8-10 minutes. Heart rate should be between 130-140bpm.

The second question is yes, to do more compound exercises and less isolation/different angle of this and that.
An example of a good beginner workout may be something like this:

Monday
Bench press 3 x 5
Squats 3x 5
Rows or Chin ups 3 x 5
One auxilary lift if you would like 2-3 x 10

Wednesday
Shoulder press 3 x 5
Deadlifts 2-3 x 5
Auxilary lift 2-3 x 10

Friday (same as Monday)

This workout is plenty. These exercises will stimulate more growth than any auxilary lifts or 3-4 exercises hitting a muscle from a different angle. In addition, bench press, squats and deadlifts work stabilizing muscles better than most other exercises, including many of the new workout fads(bosu balls, swiss balls, etc.

Lastly, diet is the most important thing for increasing weight to 132 lbs. Increase protein and quality calories and at your young age everything should take care of itself. Hopefully your boxing coach will begin to help you. Remember weight training is a supplement, not substitute for skill work, therefore you should not be burned out from your weight training.

 

if you want punching power I'd focus more on hitting the bag than weights.

If you want to be a competitive boxer I'd suggest doing just 2 days a week weights and focusing the rest of your time on your boxing training. I do something similar and I gain muscle weight relatively easily from it.

The program I'd advise would mirror something already said above but here goes.

DAY 1
squat 3x5
overhead press (NOT military press) 3x5
weighted pullups 3x5

DAY 2
squat/deadlift 3x5
weighted dips 3x5
weighted chinups 3x5

This way you should be in the gym for a maximum of 90mins on your weights days.

*I excluded bench press because imo dips are a better lift for fighters because of the concentration of the load on the shoulders and triceps instead of the chest for bench press.

 

If you're lifting weights to increase strength, whch I'm guessing you are, lifting after your boxing class isn't any good, you'll be too tired to lift to your max potential. Same with people that seem to think doing an hours cardio before lifting weights is a good idea.

How they come up with this stuff i don't know

 

Weight training can have a profound effect on the Central Nervous System, thus leaving one feeling sluggish both physically and mentally for the rest of the day. If you want to gain weight, do the workout I proposed and eat properly. If you want to improve speed and power for boxing, hit the bag. Both is too much.

 

excessive volume training man.....

 

:rofl:rofl:rofl bump