advice needed for bulking up

[mrh1275a75]

:thumbsup i need some advice please
im 5'11" 145lb with 8%bf
i want to add around 15-20lb of quality muscle mass not fat
and still do my boxing training 3-4 days per week (usually 30mins morning runs,3-4 rounds jump rope-5 rounds of heavy bag and finish with circuits of burpees,pullups,push ups etc)..
whats the best thing to do ?..
just eat more?..train 3 days a week with compound moves for weights?..and if i do weights should i still do pullups pushup circuits on non lifting days?..appreciate any advice

[Relentless]

you want to go up 15-20lb!??

so basically you want to go 2 weight divisions up?

i hope you dont box competitively

[viru§™]

you want to go up 15-20lb!??

so basically you want to go 2 weight divisions up?

i hope you dont box competitively
What's wrong with that?

[mrh1275a75]

ok maybe up 1 division i want some more bulk but also wanna stay ripped up

[gutto]

Dont waste your time putting on weight if you want to fight 14lbs is a lot of weight and a lot of size in pure muscle but wont help you in the ring but if your not planing on fighting why not get lots of protein down your neck keep the weights heavy and reps low 5-8

[LoBlow]

I want to add around 15-20lb of quality muscle mass not fat
The member has a simple request for advice on the above quoted text, keep it simple and not give advice on what weight class he should box at

Yo man if you are looking to gain weight which I highly suggest, seeing that you are 5'11" 145lb with 8%bf, thats pretty skinny? the 8% bf I am skeptical about thats really lean even for your attributes? how did you measure the BF?


any way to gain that weight it might be a little hard seeing that you are naturally genetically slim and lean

1. Change your diet you will need to consume more food per day than you currently are, I suggest 5 to 6 well proportioned meals per day

2. Rest periods needs to be increased greatly, your sleeping period needs to be increased and a nap or 2 daily will also help depending on schedules

3. Resistance training with power lifting techniques in mind, you need to structure your weight trainings with very basic compound exercises and a moderate to low rep scheme

4. the boxing training that you are doing will keep you lean in the mean time, depending on how hard it is for you to gain quality size in a reasonable time? you might want to adjust your cardio works a bit?

5. Do not listen to these internet coaches they do not speak from experience they speak from what they read on forums and their own misguided opinions

[mrh1275a75]

thanks for the advice lads..appreciated..lo blow.. 8% was measure on those bf scales..im not really skinny
around 31" waist and quite strong..i can do like 4 sets of 15-20 wide grip pullups etc

[LoBlow]

Ok cool! well good luck to you in your weight gainings

[josak]

What do you guys think of :

using supplements
weight training vs. other means (for building muscle)

[Nwil]

:thumbsup i need some advice please
im 5'11" 145lb with 8%bf
i want to add around 15-20lb of quality muscle mass not fat
and still do my boxing training 3-4 days per week (usually 30mins morning runs,3-4 rounds jump rope-5 rounds of heavy bag and finish with circuits of burpees,pullups,push ups etc)..
whats the best thing to do ?..
just eat more?..train 3 days a week with compound moves for weights?..and if i do weights should i still do pullups pushup circuits on non lifting days?..appreciate any advice

I am the exact same as you physically, just an inch shorter and 7% bf, and I have virtually the same routine as you. Why do you want to add on weight? I'm assuming your fast, given your physique, so consistent lifting will eventually slow you down to some degree. The calisthenics you do are the best; endurance is most important. If you want to add on muscle just lift like twice a week, but 15-20 lbs. of pure muscle is a lot, it would probably take 6-9 months to accomplish.

[Relentless]

[Only registered and activated users can see links]

pro bodybuilders have around 7-8% during competitions, i assum you guys are ripped as them?

[Lostmykeys]

[Only registered and activated users can see links]

pro bodybuilders have around 7-8% during competitions, i assum you guys are ripped as them?

More.

[viru§™]

I am the exact same as you physically, just an inch shorter and 7% bf, and I have virtually the same routine as you. Why do you want to add on weight? I'm assuming your fast, given your physique, so consistent lifting will eventually slow you down to some degree. The calisthenics you do are the best; endurance is most important. If you want to add on muscle just lift like twice a week, but 15-20 lbs. of pure muscle is a lot, it would probably take 6-9 months to accomplish.

Consistent lifting will not slow him down at all and only lifting twice a week will do very little in terms of muscle building.

[Relentless]

i think the best program for him would be the westside for skinny bastards program.

[LoBlow]

so consistent lifting will eventually slow you down to some degree.

For just once I would love to experience the internet without reading stupid ramblings, and idiotic opinions such as the above quoted text

[viru§™]

What do you do for a living LoBlow? You seem to know what you're talking about.

[Relentless]

loBlow knows what he talks about most of the time, he used to act like an asshole before though.

[Relentless]

For just once I would love to experience the internet without reading stupid ramblings, and idiotic opinions such as the above quoted text

he said "to some degree" he didn't mean it will slow you down.

[LoBlow]

What do you do for a living LoBlow? You seem to know what you're talking about.

I use to be a personal trainer 4 years ago, I trained women mainly because men tend to be stubborn and one tracked minded, I have aided many women acheive a better body and personal self asteem,

I myself trained using resistance training for many years and although I am not heavily muscled I have cultivated my physique over the years into a well fit machine

I then started boxing once a friend introduced me to his boxing gym, I have had many ammy fights my record is now 32 W 11 L, but due to life wife and child I had to give up my boxing although I hit the gym 1 per week for a 5 round spar just to keep it tight

I would have loved to fight in the pros but a detached retina stopped me from doing that

I now train 6 ammy boxers and one of them will be going pro in the middle of 2008

[LoBlow]

he said "to some degree" he didn't mean it will slow you down.

yes he did, I have over looked that thanks for pointing it out, it's just that most think weights are bad for you in boxing and bulk you up and slow you down

the truth is if you train with weights as you would for bodybuilding or power lifting that might be true, but if you incorporate weight with boxing in mind and doing specific exercises to restrengthen punching techniques and add speeds weights are not a problem at all

[josak]

What do you guys think of :

using supplements
weight training vs. other means (for building muscle)
Anyone?

[LoBlow]

Supps are great, they do just that they supplementate, for most it is very hard to eat correctly as one needs to depending on his sport and goals, so the use of supplements can be very beneficial depending on your goals

keep in mind supplements alone will not do the job one still needs to lift and train like a mad man

[boxerpuncher069]

6 meals daily i'd say 500 cals a peice would do well for your size

you want to eat 1 gram of protein per pound of lean body mass you want to have, so if you want to weigh 180 lbs you should eat 180 grams of protein daily to get there or maintain it.

You should lift for 8-12 reps

you should body build

[josak]

loblow , what do you recommend more for building muscle: weight lifting or bodyweight training?

[Relentless]

loblow , what do you recommend more for building muscle: weight lifting or bodyweight training?

both build muscle.

train for an objective dont worry about the tools used,

[Nwil]

pro bodybuilders have around 7-8% during competitions, i assum you guys are ripped as them?

yeah, I mean, in terms of lack of fat - I'm not all musclebound or anything but my abs show very much....it's just my age and genetics...I'll put on more meat as I get older, as my metabolism slows down and whatnot.

Consistent lifting will not slow him down at all and only lifting twice a week will do very little in terms of muscle building.

yeah, well, maybe not according to some science article on the internet, but I've experimented with every type of lifting and it slowed me down to some degree - not hand speed, but acceleration...my 'firing time'....basically, my arms felt heavier when throwing and I was a little more stiff. As for the two times a week, my mistake, I was thinking of power lifting, but if this guy wants to add muscle, he needs to be doing 8-12 rep training pretty frequently.

For just once I would love to experience the internet without reading stupid ramblings, and idiotic opinions such as the above quoted text

stupid ramblings and idiotic opinions? I said lifting would slow you down to some degree, learn how to close read you before you go insulting someone. It may be an opinion, but it's valid because it's based on experience; I don't just claim 'weights are bad, they bulk you up'....I actually used weights because I thought they would help; they didn't.

yes he did, I have over looked that thanks for pointing it out, it's just that most think weights are bad for you in boxing and bulk you up and slow you down

the truth is if you train with weights as you would for bodybuilding or power lifting that might be true, but if you incorporate weight with boxing in mind and doing specific exercises to restrengthen punching techniques and add speeds weights are not a problem at all

I don't think weights are "bad", they just don't work for me, so I don't recommend them to people - especially those with a similar body type - but at the same time I don't decry them. Doing bodybuilding training slowed me down more than power training, but they both affected me. It just comes down to how the person feels about it and what works for them. This argument is perpetual and there seems to be no absolute truth.

15-20 lbs. of extra muscle will help you in a street fight, not in the ring where you will be in a higher weight class with guys who are naturally that big and strong.

[LoBlow]

It may be an opinion, but it's valid because it's based on experience; I don't just claim 'weights are bad, they bulk you up'....I actually used weights because I thought they would help; they didn't.


ok ok dont get em all bunched up, there is a great possibility that your weight training was incorrect, weight training for boxing would be different as opposed to any other type of weigh trainings, so just because you trained and probably did not use the correct techniques to enhance your boxing does not mean that its that way for every one

they did not work for "you"

just a side note that might offer some info to you,

depending on your genetics and many other factors it would take an average of about 12 months to obtain your desired goals with weights especially when training for boxing

[LoBlow]

2 loblow would you recommend strength and cardio training? or pursue the each strength and cardio goal by itself?

Good question! I cannot be specific due to every human being different in many ways

But I would suggest for the average person to attempt strength and cardio training all together as opposed to 1 at a time

the human body is an amazing machine and adapts well. A balance of both will work well for the athlete, the body works as a whole you see, for example a simple walk calls upon so many aspects of the body to perform that function, muscles, skeletal, cardiovascular, respiratory etc


a siple example of utalizing both strength and cardio training as one

would be to use moderate to light weights that will allow you to do very high rep exercises, when I say high rep I mean 40+ reps per set or more, as you can see this will become cardio once the normal rep range is broken somewhere after 20reps or so while at the same time working on the strength of the muscles to perform during a taxing high rep scheme

[Relentless]

on a side note who would you guys pick as your strength coach if you had the choice between mackie shilstone, ross enamait, fred hatfield and billy blanks?

[LoBlow]

For myself I would not pick any and banks last on the list of not any, but if forced I would go with Ross because he is more versed with boxing

[Relentless]

For myself I would not pick any and banks last on the list of not any, but if forced I would go with Ross because he is more versed with boxing

not even the great mackie shilstone!!!!???

[Relentless]

nwil what i dont get is how you get such noticable results, i mean you strength train and you feel slow, you buy a heavier heavy bag, and your power increases, how do you measure it?

[LoBlow]

naaaa not even,

[LoBlow]

nwil what i don't get is how you get such noticeable results, i mean you strength train and you feel slow, you buy a heavier heavy bag, and your power increases, how do you measure it?

I cant speak for everyone but:

Using myself as an example when I was heavier, of course my punches was harder this was mainly due to me having more bodyweight behind the punches

When I became lighter of course the punches seemed to be less harder, which I attribute to me having less body weight?

what you need to keep in mind is that one does not have to be a power puncher or heavy hitter to be effective and stun or Ko the opponent at all.

the well deliverance of the punch upon the target does the job.
I see many youngsters asking and trying to learn hoe to add power to their punch, the thing is we all possess that ability already , for some it is easy to tap into that recourse naturally, and some have to learn, and then there are some that will never

and one more thing it does not totally depend upon you hitting the target/opponent with the perfect shot to drop or stop him, the opponent must allow this to a certain point, via lack of defense, not seeing the shot coming, body in a bad position to accept the shot, etc etc

[MrSmall]

Relentless, it's not the west side for skinny bastards program, it's the WESTSIDE BARBELL program, Joe DeFranco made a popular version of the westside barbell system.

[Relentless]

Relentless, it's not the west side for skinny bastards program, it's the WESTSIDE BARBELL program, Joe DeFranco made a popular version of the westside barbell system.

he needs the westside for skinny bastard program joe defranco's version, he wants to pack on muscles.

[Marvelous Marcum]

pro bodybuilders have around 7-8% during competitions, i assum you guys are ripped as them?

[Only registered and activated users can see links]

My friend.. 7 to 8 percent isn't that ripped. This is 3 or 4ish, and completely water drained. 8 isn't that low, and for a bodybuilder during competition, it would be considered very fat.

[Relentless]

god damn that is disgusting.

[Johnboy2007]

yes he did, I have over looked that thanks for pointing it out, it's just that most think weights are bad for you in boxing and bulk you up and slow you down

the truth is if you train with weights as you would for bodybuilding or power lifting that might be true, but if you incorporate weight with boxing in mind and doing specific exercises to restrengthen punching techniques and add speeds weights are not a problem at all

Iv heard this too and the only reason iv stayed away from weights is that i dont know really what to do with them that would be most effective. Do you or anyone else know sites with information on the exercises ,weight and reps that do not slow you down. Basically i want to aim to be of boxing speed and strength even if i never end up boxing competitivley.:good thnx Iv got a loada weights in the shed that i never use. And i admit that i only use body weight but im not stuck in my ways if something works ill use it !

[Nwil]

ok ok dont get em all bunched up, there is a great possibility that your weight training was incorrect, weight training for boxing would be different as opposed to any other type of weigh trainings, so just because you trained and probably did not use the correct techniques to enhance your boxing does not mean that its that way for every one

they did not work for "you"

just a side note that might offer some info to you,

depending on your genetics and many other factors it would take an average of about 12 months to obtain your desired goals with weights especially when training for boxing

my weight training was not incorrect - I became involved in weight training over 3 years ago, so I am very learned on that field. And I also know the effects of different weight lifting methods on one's boxing game. I performed compound and olympic lifts.....yes they made me more "powerful" in the sense of brute power, but eventually, my firing time was a little slower, and honestly, I would have kept doing it if they had helped my power, but they didn't. I started lifting two summers ago and did it until the next school year....13 months or so.....with small breaks.


nwil what i dont get is how you get such noticable results, i mean you strength train and you feel slow, you buy a heavier heavy bag, and your power increases, how do you measure it?


I wouldn't say I get 'noticeable results'.....it doesn't come right away. It took a couple months of lifting three times a week to really see the effects. As for the heavy bag, I could feel more power in my punches...I mean, it was a heavier bag, so it was bound to increase punching power to some degree. now it's kind of leveled out. I think anyone who goes from some standing punching bag to a 100 lb. heavy bag would experience similar results.

[Relentless]

i dont see the point of strength training 3 times a week for a boxer, it is supposed to be a SUPPLEMENT,

i do strength training once a week, i often dont use weights for strength training anymore because my equipments are in the garden and i dont want to train outside in the cold.

Loblow what do you think about complex training?