How is my weight lifting regime?

[MIK1000]

I joined a commercial gym last week to do some weights in supplement to my boxing training. just wanted to post my regime and see if anyone could mark any improvements. My regime consists of 5 days a week but not neccessarily just monday to friday e.g 5 days in a row.

Day 1
3 sets of 6 reps on bench press
3 sets of 6 reps on incline bench press
3 sets of 6 reps of squats
3 sets of 6 reps dead lift
3 sets of 8 tricep pull ups (wide grip)
3 sets of 8 reps Tricep dips
3 sets of 6 reps Leg press
3 sets of 6 reps single arm row


Day 2
3 sets of 6 reps Dumbell Calve raises
3 sets of 8 reps Bicept Pull ups (wide grip)
3 sets of 6 reps Upright barbell rows
3 sets of 6 reps forward dumbell shrugs
3 sets of 6 reps Backward dumbell shrugs
3 sets of 6 reps Lateral raises
3 sets of 6 reps seated dumbell shoulder press
3 sets of 6 reps standing barbell shoulder press
3 sets of 6 reps barbell bicept curls
Day 3
Same as day 1

Day 4
same as day 2

Day 5

I max out on the bench one day a week also before i do my normal sets of reps on it.

I don't want to put on too much muscle as i need to stay in a weight division. Some of the exercises I'm doing however are at a weight where I am doing them almost to failure.

[RDJ]

5 days a week in addition to your boxing training? :shock:

[MIK1000]

5 days a week in addition to your boxing training? :shock:

Yeah well thats what I'm aiming for. I'm 18, doing a college class only 1 night a week and was working at the weekends but got laid off. Going to uni next year but far too much free time on my hands just now.

[RDJ]

I'll get called names for this, but I think you are placing WAY too much emphasis on strength with that routine.

[MIK1000]

I'll get called names for this, but I think you are placing WAY too much emphasis on strength with that routine.

Do you mean because i'm working in sets of 6 reps?

I did this because I'd heard low reps were the most effective. What do you think?

[RDJ]

Do you mean because i'm working in sets of 6 reps?

No because you're doing it 5 days a week :)

I did this because I'd heard low reps were the most effective. What do you think?

I think I'll pass on that question, others know much more about weights than I do.

[MIK1000]

No because you're doing it 5 days a week :)



I think I'll pass on that question, others know much more about weights than I do.

I'm doing it 5 days a week to kill time mostly but is there any disadvantage to doing it 5 days a week instead of say three?

[viru§™]

Too much isolation.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Very simple, very effective.

[RDJ]

You'll have to factor in recovery time as well, not just the time you spend in the gym. It would be 100% impossible for me to lift 5 days a week in combination with boxing. But different strokes for different folks I guess.

[BlackWater]

You need to chill out on that right now. Either 1) you are doing very small weights = no strength 2) you have bad technique allowing you to push out that many reps 3) you are pushing yourself death in which case your CNS will literally break down in a week.

You need to stick to one major lift per day. Ex-Monday=Squats, Tueday-Bench, Wednesday-Deadlift, etc.

Try to limit your assist exercises to like 4-5 MAX. You are looking to get stronger here, not push out a million reps. You will get stronger using warm-up plus max set scheme, with this you will just get tired and sore.

[BlackWater]

Virus' lift scheme is also a very good one. Looks like Rippetoes to me.

[viru§™]

Virus' lift scheme is also a very good one. Looks like Rippetoes to me.

It is :yep

[cockneyhardman]

I joined a commercial gym last week to do some weights in supplement to my boxing training. just wanted to post my regime and see if anyone could mark any improvements. My regime consists of 5 days a week but not neccessarily just monday to friday e.g 5 days in a row.

Day 1
3 sets of 6 reps on bench press
3 sets of 6 reps on incline bench press
3 sets of 6 reps of squats
3 sets of 6 reps dead lift
3 sets of 8 tricep pull ups (wide grip)
3 sets of 8 reps Tricep dips
3 sets of 6 reps Leg press
3 sets of 6 reps single arm row


Day 2
3 sets of 6 reps Dumbell Calve raises
3 sets of 8 reps Bicept Pull ups (wide grip)
3 sets of 6 reps Upright barbell rows
3 sets of 6 reps forward dumbell shrugs
3 sets of 6 reps Backward dumbell shrugs
3 sets of 6 reps Lateral raises
3 sets of 6 reps seated dumbell shoulder press
3 sets of 6 reps standing barbell shoulder press
3 sets of 6 reps barbell bicept curls
Day 3
Same as day 1

Day 4
same as day 2

Day 5

I max out on the bench one day a week also before i do my normal sets of reps on it.

I don't want to put on too much muscle as i need to stay in a weight division. Some of the exercises I'm doing however are at a weight where I am doing them almost to failure.

way too many days of this
start out 3 days a week then later on reduce it to 1 or 2 for maintenance
DO TORSO TWISTS with a cable machine, the obliques are one of the most important muscles to strengthen
also do rotator cuff excercises, these are particularly important for throwing hooks and upprcuts. google it

[boxingtactics07]

Virus's workout has been proven to work, its simple and effective. It's one of the best programs made for strength. You'll only gain mass if you're eating a calorie surplus. I'll offer you a slight alternate to it though that worked well for me (if needed). You would perform every even or odd day of the month; cycling between the two workouts.

WORKOUT A:
3X5 Squat
3X5 Bench Press
3X5 Bent-Over-Rows

WORKOUT B:
3X5 Deadlift
3X5 Military Press
3X5 Weighted Pullups
** If you do want a mass phase that focuses on beach muscles, you can do weighted dips and chinups in place of military press and pullups. Workout A remains same though.

P.S. Virus - Do you still follow crossfit's program? I've just recently returned back to training due to medical problems and I've been doing their website again. It keeps me from getting bored and I like to cycle it into my routine as much as possible. I like to do my own shit for a while, then let them challenge me, and I've basically been repeating this pattern since I've found out about their site.

[cockneyhardman]

6 reps(this should last about 25 seconds) are good for simultaneously building up and neuro-strength
if you don't want any hypertrophy do 3 reps per set, but don't use the maximum possible weight because this will fatigue your nervous system too much and you might also injure yourself
the connective tissue takes longer to strengthen than the muscles and CNS so don't rush things just take your time and build your strength gradually, not just to prevent injury but to conserve energy for boxing training
it's ok to weight train on consecutive days but only if you are working different parts - don't work your legs for example 2 days in a row
i think it's best to do boxing training first, and then at the end of the week or weekend do the weights then have a rest day then get back to boxing again

[viru§™]

6 reps(this should last about 25 seconds) are good for simultaneously building up and neuro-strength
if you don't want any hypertrophy do 3 reps per set, but don't use the maximum possible weight because this will fatigue your nervous system too much and you might also injure yourself
the connective tissue takes longer to strengthen than the muscles and CNS so don't rush things just take your time and build your strength gradually, not just to prevent injury but to conserve energy for boxing training
it's ok to weight train on consecutive days but only if you are working different parts - don't work your legs for example 2 days in a row
i think it's best to do boxing training first, and then at the end of the week or weekend do the weights then have a rest day then get back to boxing again

Using different rep schemes will not cause muscle hypertrophy unless more calories are consumed.

Why should 6 reps last about 25 seconds?

[Primenal]

Damn, I thought I worked out to much. Some people have different routines, but my routine has been. Day 1=PUSHING exercises (chest, triceps, shoulders). Day 2=LEGS. Day 3=PULLING exercises (Back, biceps, forearms, traps).
I workout 5 days a week, twice a day. I wake up in the morning, and box for about 45 minutes (speed bag, heavy bag, shadow boxing, etc). I have the 3 days listed above that I'll do later on those days. My day 4 workout is hard boxing/ martial arts (do a little bit of everything) then I do isometrics (posing), and body weight exercises (pushups, dips, pullups). Day 5...I like to work every muscle at least twice a week so I made this a HARD day, and will do my whole body, but high reps with things like cables/ machines mostly.

I don't usually go over 5 reps at any heavy lifting. The days I do legs, and day 5 I swim, run, jump rope. My main focus with lifting is compound exercises/ strength builders (Deadlifts, squats, row, and bench). That should be what you focus on. I also do abs all 5 days I workout...Honestly you don't need to (abs show from dieting, and you build more strength through things like deadlifts)...I just do them 5 days a week because that's what I've always done. Abs/ Calves you can work EVERYDAY though!
Stretch before, and after every workout. I eat 5-7 times a day....Sometimes good, sometimes bad though (not currently dieting right now).
Hope that's been of some use to ya.

[BlackWater]

It's not this fucking complicated. Move iron, and pour fucking growing food down your throat and you will get big. That is it. Simple. None of this fucking "hardgainer" "fast metabolism" bullshit, just fucking eat. Cheeseburgers, potatoes, steak, whatever just eat and you will see results. That is the only way.

[cockneyhardman]

Using different rep schemes will not cause muscle hypertrophy unless more calories are consumed.

Why should 6 reps last about 25 seconds?

i didn't mean it must last 25 secs but that if you do reps with slightly quick tempo (about 3 secs eccentric and explosive concentric) it will come to or very close to 25 seconds in most excercises
in terms of hypertrophy the length of time under contraction is what determines muscle growth, not strictly how many reps you do, the reps are just a guide
2 reps could build you up if you performed them very slowly (at least around 15 seconds)
consuming more calories is needed for some but not everyone
sometimes having excess bodyfat is sufficient

[viru§™]

2 reps could build you up if you performed them very slowly (at least around 15 seconds)
consuming more calories is needed for some but not everyone
sometimes having excess bodyfat is sufficient

wtf?

[cockneyhardman]

wtf?

it's not that weird is it?
if you carried excess fat you would not need excess calories from food to build up because the body would be using the calories from the fat

[viru§™]

it's not that weird is it?
if you carried excess fat you would not need excess calories from food to build up because the body would be using the calories from the fat

Again wtf?

[BlackWater]

it's not that weird is it?
if you carried excess fat you would not need excess calories from food to build up because the body would be using the calories from the fat
Wrong. Your body is more likely to break down muscle in order to get the amino acids it needs to feed the body.

[cockneyhardman]

Wrong. Your body is more likely to break down muscle in order to get the amino acids it needs to feed the body.

ok i wasn't complete in my answer
as long as the protein intake is high enough the muscle won't break down
i am steadily gaining some muscle without increasing calorie intake because my protein intake is sufficient, so my body is using the excess fat i'm carrying for fuel rather than the muscle

[VanillaKilla]

It depends on what your goal is. Are you lifting to get girls and intimidate weak people? Then yea you can bodybuild. Do you want to be a good fighter? Spend that extra time doing road work. shadowboxing. watching tapes. perfect your craft instead of sculpting your guns. Itll pay off more in the ring :bbb

[Boxaholic]

WAY TO MUCH! spend more time punching and less lifting if boxing skill is your goal.

I wont give you a routine, instead I'll just explain a few concepts to you.

Goal Setting

1. Have a specific performance goal.
-It could be punching power, agility, tolerance to lactic acid (endurance), wind (conditioning), hand speed, wrist/grip strength and so on.

2. Make sure the goal is truly a goal you want/need and stick with it.
-If you train hard on 1 or more attribute for only 1-2 weeks you wont see much if any difference. Its not this workout that makes you better, its the next one.

3. You need a realistic and specific/smart plan to achieve your goal.
-If your goal is better conditioning and you condition once but lift weights 3 times a week, mistakes have been made. Eg, if your goal is conditioning do 3 anaerobic sessions a week and 1 or 2 aerobic.

4. You need a method to know your making progress, it has to be MEASURABLE.
-If your goal is to "get better" how will you know you got there? do you get hit alot? do you miss alot? do you gas? does 1 specific dude whoop you all the time? you could try to only get hit a few times or prevent any clean punches, land your jab 20 times each round, you could try to make it through 5 sparring rounds, you could whoop joes ass or at least do well against him. Or is your goal more power? you could build up to double or triple clap pushups, knock around that big ass heavybag, bench 300lbs etc

5. Do the fucking plan, no excuses.
-You get lazy your only hurting yourself.

The F.I.T.T concept

To further illicit gains 1 or more of these will have to increase

F...Frequency, How often you perform a task could help (eg, grease the groove method)
I...Intensity, How hard you perform the task (eg, more weight, faster burpees, more punches per round)
T...Time, How long you perform a task. (eg, more sparring, sets, rounds, longer rounds, etc)
T...(this one applies more to general fitness)Type, do you always jog? try wind sprints, swimming, rowing, biking, etc. Do you always do certain movements or rep schemes? try higher, lower, faster reps, bodyweight exercises, exercises etc.

I could HELP you make a plan, just PM me. I wont make one for you though.

EDIT: Just realized theres no PM option on this site...HA

[Rakim]

Too much isolation.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans

You train on 3 nonconsecutive days per week.

So week 1 might look like:
Monday - Workout A
Wednesday - Workout B
Friday - Workout A

Week 2:
Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Very simple, very effective.


What he said.

Mik, what the fuck are tricep pull ups?

[MIK1000]

What he said.

Mik, what the fuck are tricep pull ups?

Thanks for the advice boys.

Rakim I'm not sure if tricep pull ups is the right word for them. Its pull ups when ur palms are facing forwards. So you are working your triceps where as when your palms are facing you then the biceps are being worked, or so I believe.

[viru§™]

Thanks for the advice boys.

Rakim I'm not sure if tricep pull ups is the right word for them. Its pull ups when ur palms are facing forwards. So you are working your triceps where as when your palms are facing you then the biceps are being worked, or so I believe.

Huh? If your palms are facing you, it's a chin-up. If your palms are facing away, it's a pull-up. The triceps aren't involved in either movement.

[El Puma]

Huh? If your palms are facing you, it's a chin-up. If your palms are facing away, it's a pull-up. The triceps aren't involved in either movement.Only if they are muscle ups which he did not state they were.

[Rakim]

Thanks for the advice boys.

Rakim I'm not sure if tricep pull ups is the right word for them. Its pull ups when ur palms are facing forwards. So you are working your triceps where as when your palms are facing you then the biceps are being worked, or so I believe.



Palms towards you = chin-ups, palms away = pull ups. Both of them work the biceps, but pullups are harder because they work the lats and middle back a little more (because you've normally got a wider grip and your elbows are out). I struggle with them because I feel them more on my forearms too.