You need to give more information for anyone to be able to give you any informed advice. When you say put weight on, and go back to training, do you mean that you will be stopping training all together, eating like a mofo and turn yourself into a couch potato? What are you going to do to increase your weight? How long do you plan on focusing on weight gain? Are you going to perform any form of training that will help you to maintain speed through your weight gaining phase? How much weight do you plan on putting on? Will you still be working on your technique whilst you are trying to gain weight?
You have not answered all of the questions. What are you going to do to increase your weight? How long do you plan on following a weight gaining programme? You did indicate 4 weeks in your reply, but if you follow a plan to gain weight, regardless of what plan it is, you won't gain anything significant in this period of time. How much weight do you want to put on? You say you train 6 days per week - describe your current your programme. I would need to know what you are doing at the moment, and the results of your current training, as well as your long term goals for me to be able to advise you on this matter. Gaining weight 'properly' should be viewed as a long term plan. For example, if you follow a bodybuilding type programme, your muscle mass may increase in a fairly short period, but other structures such as tendons and ligaments will not develop at the same rate, and this could lead to injuries. Further to this, a bodybuilding type programme will lead to an increase in sarcoplasmic hypertrophy (mass for want of a better term), which will cause a reduction in rate of force development. A longer term programme focusing on myofibrillar hypertrophy will lead to modest gains in weight - providing your nutrition and rest periods are right, will help you to maintain 'speed'.
I do a run for about 3mile 10 rounds on bag 3 rounds sparring 10 minutes skipping and 3x2 shawdow boxing I list 25 reps of 3 sets on shoulder press bench presses and lat pull downs I would like to add 2 pounds of muscle but losed a few founds of fat.
Right - so you train 6 days per week? Do you follow the above routine daily? Why the shoulder presses, bench presses and lat pull downs? And why 3 sets of 25 reps - If mass gain is your wish, I am completely baffled by this - this is muscular endurance! Your goal is to add two lbs of mucle, but lose 'a few lbs of fat' - I am a little confused here as you have initially said you want to gain lots of weight, but now you say you want to gain 2lbs of muscle, but lose a few lbs of fat; this would lead to a net loss in bodyweight. So what weight are you, and what weight do you wish to be? Is it weight gain or weight loss? I suspect that you are after better body composition, but only you can confirm this. I may be coming across as a bit of a twat with all of the questions, but if you want results, you have to have clear definitions on what you want. I don't think that you have quite yet grasped the concept of what a good training programme is. There is no one size fits all programme, although there are several good routines that can lead to gains in most people. You really need to give clear definitions of what you want, timescale, time available, equipment available etc. If you are not willing to give me all of this information, the best advice that I could give you is to buy the book 'Starting Strength' by Kilgore and Rippetoe. Read it, digest its content and follow the routine religiously. On the rest days, perform light shadow boxing and padwork to maintain your technique. If you want a programme tailored to your specific needs, you need to give me a whole lot more information than you have currently gave me. Some general rules of thumb are - If you want to gain weight, you have to eat big. If you want to build mass, you need to squat, squat and squat some more, and when you're done squatting, squat again - I hope you get the message... If you want to retain speed, you have to incorporate some form of explosive movements in your training programme, be it through explosive lifts, complex training or isometrics, or a blend of each of them. For further gains/ maintenence of speed, you have to commit time to training technique. If you neglect technique training, and replace with additional strngth/speed training, you may well develop more 'physical' speed, but you neglect of technique training will lead to you being unable to apply your new physical attributs efficiently - net result is that you will lose 'in ring' speed. If you want to gain muscle mass, you also need to include mass building days into your programme. If you want to build/retain muscle, you need to limit aerobic training, and focus on anearobic training for your conditioning.
