need a weight lifting program

ok....and there's a million kids who lifted and sucked; and a million who didn't lift and sucked. 3-5 reps is power, 8-12 is hypertrophy, 13+ is endurance. Bodyweight is very good, i.e. 100 push ups for endurance, or 10 clap push ups for explosiveness. So mix in both. Stick with compound lifts like bench, clean, squat, and superset your exercises. Noone's gonna give you an ultimate plan; just guidelines.

 

alright but what im saying about the kid is that he lifted weights and it had no detrimental affect on him. i said skill is definitely involved. lifting weights wont make you floyd mayweather (who also lifts weights).

whats a superset?

i figure id do weight lifting on different days then my boxing and on the boxing days id do the body weight excersises. and at night before bed and when i wake up in the morning.

consider your friend lucky. I've experimented with every type of weight lifting and none of them have ever helped me in boxing.

A superset is where you rotate two exercises simultaneously to save time, get a more intense workout and burn more calories. So like, bench and squat back and forth for three sets each or something.

You don't have to do weightlifting on different days; just wait like a couple hours before you box. There's a lot of training that's necessary and if you're planning on lifting 3-4 times a week I wouldn't sacrifice boxing for it.

 

A superset is training one muscle with 2 different exercises with no rest. Most common, I think, is bench press supersetted with skullcrushers. So you would do your bench press lower the weight if its too high and quickly get into doing skullcrushers, then rest.

Also keep it simple, do compound lifts, no isolation exercises unless your lagging in a certain group. (ex. triceps are lagging therefore a lower bench)

Great program:

Rippetoes -

Workout 1 -
Squat - 3X5
Bench - 3X5
Deadlift - 1X5

Workout 2 -
Squat - 3X5
Military Press - 3X5
Row - 3X5

3 consecutive workout days alternating workout 1 and 2.

 

alright all that stuff about weight lifting makes you slow is BS. if you know how to make a good routine.

i prefer bill starrs 5x5 as opposed to rippetoes

 

I thought the whole point of supersets was doing different muscles simultaneously

 

theres many different typse of superset
http://www.muscleblitz.com/supersets.htm

 

he said he hasnt lifted weights, therefore hes a beginner, so rippetoes would be better until 8-12 months of training.

 

the workouts that have been posted so far are great.
just incase your looking for something different ill post mine. but without the isolated exercises.

Day 1 - monday
Bench
Military Press
Weighted dips

Day 2 - Wednesday
Bent over rows
Weighted pullups
Chainsaws

Day 3 - Friday
Squats/leg press
Leg curls
Seated calf raises.

Do this with a set of 20 situps between every set and youll be a tank.
Hope this helps at all.

 

why the 20 sit ups??? and that looks more like a bodybuilding routine.

 

Legs curls and seated calf raises are isolation movements...

 

yeah i know, i was hoping no one would pick that out.
but what else can you do for your calves and hamstrings that isnt isolated?