Thought I would ask this newbie question because although my nutrition knowledge is pretty high, my weights knowledge is still pretty hazy. I know high reps (13+) is often endurance based, medium reps (8-12) is mass based, low reps (3-6) is strength based and singles reps (1) is just to show off your max Basically I was wondering with all these 5x5 routines that people keep recommending for strength will you be slowed down or gain mass? I walk around at about 67kg and REALLY do not want to put on ANY weight because I fight at 65kg in kickboxing (same day weigh in). For any one unfamiliar with these workouts: Rippetoes: Week 1: Monday - Workout A Wednesday -Workout B Friday - Workout A Week 2: Monday - Workout B Wednesday - Workout A Friday - Workout B Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift 2x8 Chin-ups (I treat pull-ups and chins as different exercises) Workout B 3x5 Squat 3x5 Standing military press 3x5 Power cleans 2x8 Pull-ups If these are only beneficial for gaining mass then I would go with Cross fit I guess as well as a ton more bag work Thanks in advance!
Boxing is always first. If strength is your PRIMARY focus next to boxing, I would recommend a workout like the one I listed below. Each workout is done once a week ONLY with at least 48 hours in between. If overall fitness is your primary focus, then crossfit is the way to go. It's a LOT better than doing the below routine or any strength-only routine for that matter. I would avoid doing more than 2 days of strength training; because then your just focusing way too much on a single aspect of fitness, rather than achieving ultimate fitness (which should be everyone's goal). Workout A: Back Squat Bench Press Bent-over-rows Workout B: Deadlift Military Press Pullups The Barbell/Dumbbell exercises can be whatever rep scheme you prefer; 3X5, 5X3, 5X5, 10X3, etc. Just make sure to add weight each workout... even if it's in the form of microplates. As for the bodyweight exercise; work up to doing 100 pullups (broken up in sets of course) before moving on to towel pullups or weighted pullups. I prefer pullups as opposed to chinups since they are harder. You'll get "biceps" from doing either, but pullups are more beneficial imo. If you have a fondness for bodyweight exercises - you can also substitute the bench press with pushups and/or the military press with dips if you'd like. The same deal goes for pushups and dips. You'll want to work on getting 100 pushups/100 dips (in broken up sets) before moving on to the weighted stuff.
so where does all that extra weight come from? you countered your own argument in your own post. read carefully and you may find out why you fail. no but really the only way to gain muscle mass is to eat alot while working.
I wouldn't say anything negative about the Rippetoe workout because I've browsed a few websites and seen how many people it's worked for, but I've never understood the 5x1 deadlift. I did it for about 6 months and although I did improve slowly, doing 5x5 has been much more effective (and knackering) for me.
dude just lift ****ing weights. its all the same. make a routine and follow it and it will work. nothing is better than anything. just start to pick up the weights and do "repitions". have a a certian amount of reps in what is called a "set". eat alot and after all is said and done you will be big. its not algebra. its simple math. heavy weight + food= get bigger.
i re-read it and you dont want to get bigger my bad. then train for endurance. no method is better just make a routine and stick to it.
doing 1 rep a set for many sets is actually supposed to increase strength a lot. I read about it in Dinosaur Training and this site http://www.workingclassfitness.com/ ca't say from experience cause I never tried it
