weights question

Depends what your goals are.

 

i am no pro and also a skinny ******* so you can ignore me if you wish.

i heard these from people online

hypertrophy training is 8-12 reps for size
strength training is 1-3 reps for strength
muscular endurance is 20+ for endurance

most popular mass/strength gaining program out there is 5x5 i believe.

i went thru a good amount of threads and found that most the people on this forum are not a big fan of weights. i guess for boxing, doing bodyweight excercises is better because boxers need to go for 12rounds once in a while(i do not know how many rounds there are).

and that is all i can say to try and help you =) good luck

 

The weight training is easy (kinda), diet is the hard part and 80% of the work.

If you can, train for 3 days a week, all compound lifts, changing reps and set perameters each day.

Example -

Monday - 10x3
Deadlift
Pullups
Dips

Wednesday - 6x4
Squats
Bent-over row
Bench press

Friday - 3x10
Romanian Deadlift
Chinups
Push Press

After 3 weeks change the rep/sets around.

Monday - 3x10
Wednesday - 10x3
Friday - 4x6

 

I know a well amount about weightlifting.

Slow, controlled reps work your slow-twich muscle fibers which I believe are your endurance/strength muscle fibers. Fast, controlled reps work your fast-twich fibers, which are used in explosive movements, such as sprinting. 1-5 reps will build strength and your fast twitch fibers(if a high percentage of your max lift). 6-12 will build muscle. and 12+ will build mainly endurance. All build somewhat muscle and strength. When trying to work your fast-twitch fibers use about 50% of your max and do 3 reps. KEEP GOOD FORM OR YOU RISK INJURY. I don't suggest using 12+ reps unless a warm-up, as your heavy bag, speed bag and other punching workouts and skipping rope will build endurance in your arms.

 

Alot of work for a beginner. I suggest Rippetoes for all beginners.

 

Huh? Three compound movements a day is too much for a beginner?

 

i think he means either too complicated or that 10x3 or 6x4 is not right for beginners

because if i remembered right my coach told me that high sets of low reps are great for strenght building but a beginner in weight working will have to get different weight of each workout(i mean there is no point in doing 10x3 at the same weight as 3x10) is just too much work.

i also recommend rippletoe

and i can almost see it coming, i am small in the video you people see me in but look 2months back from that video you will see a walking stick so rippletoe actually helped me, a hard gainer gain 12lb of muscle

again good luck with your weight training

 

Maybe 10x3 is a bit much, but 6x4 isn't.

10x3 - 80% of 1 RM
3x10 - 60% of 1 RM

Same volume, just 10x3 you use more weight which means recruiting more fast twitch muscle fibres = more muscle and strength.

You didn't gain 12 pounds of muscle in two months if that's what you're trying to say.

 

but wouldnt it be more convienent to just stick to one set of reps for until he feels the need to gain more in mass/strength/endurance?


as for me
well like you said diet is a great deal of the work and of course gaining weight its not possible to gain everything in just muscles i am still a growing boy and of course i had to eat more to gain some fat as well but over all i got stronger and got more muscles, 12 pounds was just gained in this proccess.

 

Why would you stick to the one rep range? Because it makes it easier isn't a good answer. The important part is the volume (total number of reps). I think Chad Waterbury, one of the top strength coaches in the world said 20-25 total reps for strength, 30-35 for hypertrophy and 50+ for endurance. But like he also said; none of these rep/set ranges are set in stone, some people gain more muscle mass from doing 20-25 total reps instead of 30-35 others gain more doing 40 reps, it comes down to the individual.

 

not sure if it has been mentioned, but olympic weightlifting is great for improving power, i use power cleans and pus press as part of my weight training