Try doing a little bit off everything but remeber low weights lots of reps , thats how to build functional muscle . If you want big juicer air bags do a few reps of somthing that hurts to lift.
That's actually why isolating muscles on machines is harmful, you create muscle imbalances and your joints don't get stabilising benefits you get from bodyweight exercises and compound weightlifting movements, so you'll be more susceptible to injuries or re-injury. What are your other reasons?
8-12 reps is often quoted as the rep range for maximum hypertrophy so the rep range you suggested would fall into what would be deemed a bodybuilders rep range.
You don't think squats, deadlifts, olympic lifts etc. are building functional muscle? You think lifting something heavy is going to make you look like Arnie? I don't understand why ******s feel a need to give their input when they don't have a clue what they're talking about.
What I would recommend are heavy explosive lifts that work the posterior chain such as power cleans, cleans, squats, deadlift etc etc. Seeing as the OP has a knee injury these may not be possible. The rep ranges you've given are entirely random and in the hypertrophy range which is pointless to a boxer. Also, isolation - pointless to a boxer. The idea of people having "beginner" routines is just wrong. Why would somebody need to be able to do arm curls on a machine for 15 reps before they could even attempt chin-ups for example makes no sense whatsoever.
You do not create muscle imbalances. Of course body weight exercises do have stabilising benefits but only for a well trained person. Let me get this straight for the last time, i support bodyweight and compound weghtlifting exercises, just not for a beginner.
True, but you are missing the point. Bodybuilding range is defined by repetitions and load. My routine does not consist such heavy loads.
How is isolating muscles not creating muscle imbalances? To isolate muscles and not create imbalances you need to really know what you're doing. Why would bodyweight exercises only have stabilising benefits for a well trained person? What are the other reasons you were talking about?
Not at all. I quoted what someone else said which I agree with. All the information you've given is entirely wrong. Simple as that.
Its a scientific fact that to build the most functional muscles without loosing as much speed you want lower weights and lots of reps . Of course the big lifts make you strong and give you big juicer arms but they cannt keep their hands up long enough to scratch their heads.
