how to build muscle

Discussion in 'Boxing Training' started by beast boxer, Oct 7, 2013.

  1. Jdsm

    Jdsm Well-Known Member Full Member

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    If the OP is a boxer trying to gain weight, a body part split is a poor choice, although your sentiments about focusing on compounds lifts I agree with.

    They will.
     
  2. viru§™

    viru§™ Boxing Junkie Full Member

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    The goal is to build muscle that will increase performance not just build muscle which would be entirely pointless to a boxer.

    What exactly would you say is light in terms of weight? There's no problem with someone going heavy if they can handle the weight. Also, you can build muscle with awful form, not that I advocate that but it's possible.





    And Crazycal, CT Fletcher is quality. Sick mutha****a!
     
  3. ant-man

    ant-man ant Full Member

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    I think you're misunderstanding what I'm saying.

    Androgenic steroids bring about body changes whether you train or not. That's all I'm saying.

    What do you consider 'warranted'?
     
  4. viru§™

    viru§™ Boxing Junkie Full Member

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    Just wondering, you're not one of these guys that thinks steroids are cheating under any circumstances are you? I agree in sports etc it's wrong, but the average gym rat or body builder entering a juiced competition I can't see how anyone can disagree with it.
     
  5. ant-man

    ant-man ant Full Member

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    :D

    I'm live and let live mate. Do anything you wanna do (in the words of that great punk band Eddie and the Hot Rods). No point in entering a bb contest if you aren't on the juice is there.

    But yeah personally I do think people who take steroids for vanity are weak minded.

    As for pro sport well it's just business. It isn't cheating if everyone's doing it.
     
  6. viru§™

    viru§™ Boxing Junkie Full Member

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    Fair enough. I've heard the whole if somebody takes steroids it's because they were bullied, they want to be more attractive to women, have small man syndrome etc so can see why you'd say that.

    I just don't understand the guys that say whatever the circumstances steroids are cheating, like getting stronger and bigger for your day to day life is a game and so should be a level playing field. They make no sense to me. :nut
     
  7. ant-man

    ant-man ant Full Member

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    Agreed. I've no expectations or ideals about life being 'fair'. It's a jungle. :D
     
  8. WinstonBarry

    WinstonBarry Active Member Full Member

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    Aug 12, 2012
    Brosplits are complete waste of time unless you're an advanced bodybuilder.

    Either do full body 3x week or 4x week upper / lower split.

    This is my current routine that's pretty solid, a variation of Wendlers Boring But Big:

    Monday - Lower
    Squats 3x5
    Deadlift 5x10
    Calf Raises 3x8

    Tuesday - Upper
    Bench Press 5x5
    Overhead Press 5x10
    Chins / Pulls 3 x failure each
    Skull Crushers 3x8
    Barbell Rows 5x5

    Thursday - Lower
    Deadlift 1x5
    Squat 5x10
    Calf Raises 3x8

    Friday - Upper
    Overhead Press 5x5
    Bench Press 5x10
    Chins / Pulls 3 x failure each
    Close Grip Bench Press 3x8
    Barbell Rows 3x8

    I normally add front squats on the Wednesday (3x10) and then add an additional upper day on Sunday.
     
  9. ant-man

    ant-man ant Full Member

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    May 13, 2009
    Personally I think Crossfit style workouts would be better than this for a boxer. They focus on work capacity not just strength or size like these old school bodybuilding routines.

    This is a boxing forum after all, not a bb one.
     
  10. WinstonBarry

    WinstonBarry Active Member Full Member

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    Aug 12, 2012
    God, shut up you utter bellend.

    Most bodybuilders that use gear do so on a cut in order to conserve as much muscle as possible; a lot of bodybuilders don't do cardio on cuts so continue to lift heavy and compound that with heavy caloric deficits, hence they combine their cycles with gear to help preserve muscle. You'd only put on about 2lbs max on a calorie deficit if you're on gear.

    Unless you're in sport there's nothing manifestly wrong with doing steroids if you're that way inclined. Hell, nowadays you can buy steroids over the counter (so called 'pro-hormones' which are basically just oral steroids). A bodybuilder would hope to put on between 1 pounds to 1.5 pounds of muscle in a month on a 3lbs bulk (so that's only a third muscle) - a 5 week cycle of a relatively mild steroid would yield about 8lbs lean muscle on average. It's a no brainer for those that want a bit of short cut.
     
  11. WinstonBarry

    WinstonBarry Active Member Full Member

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    Aug 12, 2012
    Crossfit probably would be better for a boxer - but the title of thread is 'how to build muscle'. That routine I posted is more strength than hypertrophy anyway.

    EDIT - the guy's 6ft 2" and weighs 151 pounds - definitely needs to put some mass on, in which case forget crossfit for now and use a bodybuilding routine - at that weight, I'd use a 3x full body a week, something like Stronglifts:

    This content is protected


    Workout A
    Squat 5x5
    Overhead Press 5x5
    Barbell Rows 5x5
    Chins / pulls 3x failure

    Workout B
    Squat 5x5
    Bench Press 5x5
    Deadlift 1x5
    Chins / pulls 3x failure

    Monday / Wednesday / Friday. Increase the weight by increments of 2.5kg once you complete 5x5, start with just the bar (20kg olympic barbell).

    It's a good mass building routine.
     
  12. ant-man

    ant-man ant Full Member

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    Certainly nothing wrong with this style of training for mass / strength building if that's what floats yr boat. Not sure how much of it a boxer would want to do though. But yeah, the thread says how to build muscle, so you're quite right. :good

    You can build mass doing crossfit style too, just keep eating. :D
     
  13. WinstonBarry

    WinstonBarry Active Member Full Member

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    Aug 12, 2012
    You can and all things being equal crossfit would be much better for a boxer - though for a 6ft 2" male weighing only 150 odd pounds I'd say the extra cardio is just counterproductive - just need to focus on mass, could still do a bit of cardio like bike riding or swimming on the weekends just to keep fit though.

    You need to do a lot of work to up your weight at that level, at that height and weight you're talking a good year and a half of solid weightlifting to pack some decent muscle on, probably needs to put on, what, 20 or so pounds?

    Incidentally, if he can find a proper weightlifting club, I'd go for olympic weightlifting - that'd be much better for a boxer: you can pack on some decent size with a focus on explosive movements - explosive lifts like power cleans / clean and jerk would help increase power, which obviously translates better in a boxing match than strength.
     
  14. ant-man

    ant-man ant Full Member

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    May 13, 2009
    :deal
     
  15. beast boxer

    beast boxer Well-Known Member Full Member

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    Jul 2, 2013
    I thought **** it and bought a pack of steroids... only joking taking roids isn't for me, but ye I'm trying to do a bit of research into nutrition, I'm trying to increase protein a bit, I thought it might be a good idea to write up a meal plan for each day for myself, what ya think?

    And there's been some great feedback and discussion guys really appreciate it. Thank you.:D:good