Training - Timetable - For mass

Discussion in 'Boxing Training' started by Black2023, Feb 15, 2012.


  1. Black2023

    Black2023 Guest

    Training timetable for muscle mass gain whilst training in Boxing, BJJ.

    WEEK 1

    Monday-

    AM-
    Bench Press 5 X 5
    Standing Shoulder press 5 X 5
    Bent over Rows 5 X 5
    Weighted Dips 5 x 5
    Weighted chins 5 x 5

    PM-
    Boxing


    Tuesday
    AM

    PM - BJJ

    Wednesday

    AM
    Squats 5 x 5
    Deadlifts 5 x 5




    Thursday
    AM

    PM
    BJJ


    Friday
    AM
    Bench Press 5 X 5
    Standing Shoulder press 5 X 5
    Bent over Rows 5 X 5
    Weighted Dips 5 x 5
    Weighted chins 5 x 5

    PM
    Boxing


    Saturday N/A


    Sunday N/A



    WEEK 2


    Monday
    AM-
    Squats 5 x 5
    Deadlifts 5 x 5

    PM-
    Boxing


    Tuesday
    AM

    PM - BJJ

    Wednesday

    AM
    Bench Press 5 X 5
    Standing Shoulder press 5 X 5
    Bent over Rows 5 X 5
    Weighted Dips 5 x 5
    Weighted chins 5 x 5





    Thursday
    AM

    PM
    BJJ


    Friday
    AM
    Squats 5 x 5
    Deadlifts 5 x 5


    PM
    Boxing


    Saturday
    Strongman training


    Sunday N/A
     
  2. pichuchu

    pichuchu Well-Known Member Full Member

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    5 x 5 reps is more in the strength gaining department
    If your looking to build mass i think you would be more suited to 4 x 10 with a more bodybuilding style routine.
    I might be wrong but i think (80% sure) im roight but hopefully someone moe knowledgeable like lefty or virus etc will come and help you
     
  3. Primate

    Primate Boxing Addict Full Member

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    If you want to do 5x5 why not do the actual Stronglifts 5x5 program?

    Also, 5x5 squats followed immediately by 5x5 deadlifts in the same workout is a ****ing big ask. If it were me I'd throw your dips and chins in with your squats and put the deadlifts on the other day, but I'd be doing more like 3x5.

    Anyways, imo, if you wanna do a 5x5, stick with the stronglifts program, as it stands its a great program and very easy to access.
     
  4. TVLPC

    TVLPC Member Full Member

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    This is my .02. I think it's gonna be tough, although possible, to put on "mass" while training BJJ and Boxing also. I actually think that your workout looks good, and 5 reps could produce good growth for you, but you may have to play with it. I would cut out Saturday's strongman training and perhaps reduce the amount of sets to 3 from 5. Deadlifts and squats together is rough also. I always operate under the principle of increasing the workload if need be, but starting moderate.

    Remember, to put on mass the big piece of the puzzle is what you are eating. Good luck.
     
  5. BladeJrs

    BladeJrs N/A Full Member

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    If you want mass, eat more. All the training in the world (or no training at all) won't produce mass if you're not getting the calories.
     
  6. BladeJrs

    BladeJrs N/A Full Member

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    Agreed, you're gonna wipe yourself out.
     
  7. Leonius

    Leonius Member Full Member

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    This is more a strength/power workout than a mass workout. For mass you want to do between 6-12 reps and 4-8 sets.

    AS far as combining squats and deadlifts I would just do one set of deadlifts if I was doing squats in the same workout. You are effectively doing 10 sets of leg exercises in your current program which is counter productive.
     
  8. Black2023

    Black2023 Guest

    Ah ok, thanks for your advice...I just thought you shouldnt overdo it? Ive not put in any isolation exercises in etc Be good to hear more advice.
     
  9. Black2023

    Black2023 Guest

    Ok so how would you go about doing a training regime, with the goal of gaining functional muscle mass, and being able to continue the sport specific regime.

    Alot of the time you see regimes where it increses strength but not size, as the common notion is that you want to be strong for your weight class which makes a lot of sense.

    But How would you about gaining muscle over the long period, whilst maintaining your training in fighting?


    I think I read Lyle McDonald nutritional articles where he basically says the most a natural guy can gain in muscle on average is around 20 pounds the first year, 10 pounds the second, third year around 5 pounds..
     
  10. TVLPC

    TVLPC Member Full Member

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    Lyle McDonald's stuff is good, I would perhaps investigate his site and see if you can answer some of your own questions.
     
  11. Black2023

    Black2023 Guest

    ok thanks guys, i suppose never found anything that covers my specfic question,...
     
  12. vibit

    vibit Active Member Full Member

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    Doing squats 5x5 and deadlifts 5x5 on the same day is going to be brutal. My condolences to your lower back.
     
  13. Primate

    Primate Boxing Addict Full Member

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    There's nothing wrong with doing a 5x5 program to gain size as well as strength, as long as you're eating enough. Just the way you've arranged the workouts needs some tweaking.
    Check out the stronglifts website, the majority of the info is free.
     
  14. macademics

    macademics Active Member Full Member

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    What percentage are you pushing, you box/bjj on same day as lifting? You are able to go hard?
     
  15. Black2023

    Black2023 Guest

    still never found anything that deals with increasing weight whilst doing a sport...
     


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