Weights at the gym- how many days rest do you need?

Are you willing to explain how this program works? You haven't presented us with much information.

What exercises etc..

 

Question about this routine, when you say squat, how many reps/ sets, variations are you doing for each workout?
I kind of stay away from the olympic type lifts but I do do the weighted pullups and dips and stuff, too, and a whole lot of isolation exercises, sprints, the only thing that really makes me feel like I am overtraining is running too much, I will lack energy if I run more than say two miles three times a week, after that I really feel lethargic, and to be honest I rarely hit the two mile mark, usually stopping at like 1.5 miles or so. I have some really weak areas, like squat, where I feel like if I committed a lot to the exercise my thighs and butt would get too heavy for my purposes, and since I have so much upper body strength for my weight, I don't want to gain like forty pounds and just have much more average upper body strength. (Some guys can punch hard without really employing their legs, never had a problem backing guys up with power, just in absorbing their shots, that was my biggest boxing problem, cut and bled and had head aches).

However, the jump rope and calf exercises and jumping over benches explosively etc. keep my legs somewhat conditioned. When I was really training for boxing I would lift maybe three or four times a week and do boxing related stuff about 5 times a week, but greatly reducing the amount of individual exercises.

 

This is a post from over at the scene from a old schooler. Says it all

Dont be cheeky Sonny, I went through the 60s and fried a few circuits so sometimes have a lapse in memory I won´t complain though because that is a great photo of Ali throwing a straight right hand. Now thats something you don´t hear much on this forum. A straight right. Most are talking about right hooks or 5 punch combos but they dont

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to throw a straight left or right.

And that leads me to my point, Learn the basic straight punches and footwork and then get in the goddam ring! hell just do rounds throwing straight punches and nothing else,
GET YOUR STRAIGHT PUNCHES RIGHT
YOUR DEFENSE TIGHT
AND YOUR MOVEMENT RIGHT
from there you can learn hooks, uppercuts, 5 punch combos. Forget about fancy gear, any pair of goddam gloves will do, a headguard, a mouth guard, a gonads protector, a skipping rope and a heavy bag, a coach and good sparring partners and then spar like hell as much as you can. You do enough sparring, running, situps and heavy bag work and you wont need to do anything else, forget all those fancy routines you dont need em. Eat/drink meat, fish, chicken, whole eggs, vegetables, especially green veg, whole milk, fruit, anything wholewheat or whole grain, oats and bucket loads of water and you will be set.

Too many ******* who cant see past the basics. Sure for elite champions try new routines and the latest training techniques, but all you beginner amateur fairy floss tossers who only care about

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gloves and nike jordan

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shoes (what the dickens has Jordan got to do with boxing anyway??) fancy calisthenic routines and vo2 max poofter drinks this is for you - get real and pull that tampon out of your panties!

 

Well, I'm using Wender's 5/3/1 periodisation program at the moment, so it starts at 3x5 working up to a peak of 1x5,1x3,>1x1 at 95% ERM. The low volume doesn't build much muscle mass, I've added about 20 kg to my squat in the past 6 months and my thighs have barely increased in size.

The same pattern applies with all the exercises, but upperbody exercises obviously slow down progress quicker because of their lower overall potential strength.

On request I could post the program, but there is alot more info in his ebook than just the basic periodisation part.

As far as supplemental exercises go, Wendler encourages a load of them, but I stick to just doing extra neck, grip and abdominals training for strength. I don't have the work capacity to do too much more seeing as I'm running twice a week, wrestling twice a week and boxing three times a week.

 

Hey I think I like you more now!
Good post, 531 works well. I've moved on, but it does work well.

Another good post although unrelated to what the OP asked, if you want to get better at the SPORT, work on the SPORT more than anything else. But he's asking about weights/strength.

 

I'm 6'2 and about 157lbs at the moment, I usually go every other day when motivated.

My routine is normally something like this -

8 x 3 Pull ups / Chin ups
20 x 3 Knee / Leg raises
6 x 3 Dips

Plus 3 of the following -

Deadlift
Incline DB Shoulder Press
Flat DB Bench Press
Incline Flys
Seated Cable Rows
BB French Press
DB Rows

10 x 1 30% of max (warm up)
8 x 1 50% of max (warm up)
6 x 3 80% of max

Your diet might affect how often you want to train, do you generally eat like a bum student?

 

For hypertrophy you can train each muscle group 5, maybe even 6 times a week without overtraining. The higher the frequency the better. Burning out your CNS is the issue you have to deal with. Many people complain about overtraining, it usually comes down to the fact they're eating like a child. Whoever said you have to give 72 hours for muscles to recover is talking ****.

Strength training is different. Probably something like 3, 4 times a week max. But saying that, olympic lifters lift near enough every day, sometimes twice a day.

 

Plus, explosive movements are normally done in lower rep sets, to prevent form ******ation. Which means training more frequently can be a method of making up the reps.

That being said, being friends with a handful of Olympic lifters, one of which was relatively recently British champ, I have yet to meet one who isn't juicing. The trouble with that sport is that chemical enhancement is so prominent you have to do it just to stay competitive.

 

What makes them an exception to the rule?

Such as?

How did you work this out? So Olympic lifters don't have to work and have no lives outside of lfting?

 

I am.

 

see I'm not the only one around here that joined in 04 and has under 1,000 posts!:good