Lifting

[Little_Mac]

What kind of weight lifting is good for a boxing workout? Being that I never have used weights before I would like to know what exercises work well. I heard that certain ones slow you down. thanks in advance.

[yung-gun1]

You wanna work for strength and power. I'd suggest Rippetoes since this would be your first time.

Workout 1-
Squat - 3X5
Bench - 3X5
Deadlift - 1X5

Workout 2-
Squat - 3X5
Military Press - 3X5
Power clean or row - 3X5

These two workouts are alternated in 3 consecutive week days, M/W/F, Tues/Thurs/Sat, W/F/Sun

[JMonster]

if u wanna gain weight do heavy weight low reps. to gain endurance, do more reps of a lower weight. i do both...but i also don't care if i gain some weight

[Sagefrancis]

if you want to gain weight eat alot more, if you dont eat what you do and you probly wont gain any weight at all even if you lift alot.

[Leon20]

imo the key to not gaining weight is doing low reps with long rests between sets and watching what you eat, strength has more to do with your nervous system than the size of your muscles.

[MrSmall]

Fellas - you only GAIN WEIGHT if you EAT.
If you don't eat larger amounts than normal, you will not GAIN WEIGHT, only strength.

Now, if it's maximal strength, power, endurance, that depends on the reps.

[Sagefrancis]

Fellas - you only GAIN WEIGHT if you EAT.
If you don't eat larger amounts than normal, you will not GAIN WEIGHT, only strength.

Now, if it's maximal strength, power, endurance, that depends on the reps.

good to see someone knows what he's talking about.

[boxbible]

If you're new to lifting... then start off with the basic lifts:

Squats - works the Glutes and Quads
Stiff-legged Deadlifts - for your hamstrings
Rows/Pulldowns (palms in) - works the Lats and Biceps
Bench - for the Pecs
Shoulder Press - Deltoids
Calf-raises - Soleus and Gastrocnimeus

Work your way up to 3 sets of each using the basic 8-12 reps to failure. Then go and study weight-lifting for athletics/strength (not bodybuilding) and add to your repertoire.

[Little_Mac]

OK i think i need to give my situation- i'm 5'9" 135-140 lbs and I eat pretty healthy (no fast food, pop, candy etc). i don't have a very high body fat percentage. I'd like to be able to throw more punches without getting as tired. What can i do for that?

Also, i'm not trying to come off like a smartass or anything, but what good does benchpressing do? It seems like a big waste of time because you don't really use your pecs much in boxing. Or do you and i'm just an idiot? i'm just wondering, someone enlighten me please. thanks

[yung-gun1]

OK i think i need to give my situation- i'm 5'9" 135-140 lbs and I eat pretty healthy (no fast food, pop, candy etc). i don't have a very high body fat percentage. I'd like to be able to throw more punches without getting as tired. What can i do for that?

Also, i'm not trying to come off like a smartass or anything, but what good does benchpressing do? It seems like a big waste of time because you don't really use your pecs much in boxing. Or do you and i'm just an idiot? i'm just wondering, someone enlighten me please. thanks

For throwing punches without getting tired keep shadowboxing and working the speedbag and heavy bag. Could try benchpressing for endurance on your shoulders...

And the way I see it, throw a punch and stop at contraction and keep all muscle's used contracted, or try. Then feel what muscles are flexed. If you punch you do feel you pec contracted alittle.

[Nwil]

Squats - works the Glutes and Quads
Stiff-legged Deadlifts - for your hamstrings
Rows/Pulldowns (palms in) - works the Lats and Biceps
Bench - for the Pecs
Shoulder Press - Deltoids
Calf-raises - Soleus and Gastrocnimeus

deadlifts also work lower back, bench also works anterior delts and triceps

[Little_Mac]

deadlifts also work lower back, bench also works anterior delts and triceps

Oh ok thanks! I guess I would also like to strengthen/condition my legs for dipping down for body shots and defending hooks etc because that seems to make me tired faster as well. Should I do alot of squats for that? Or something else?

[yung-gun1]

Oh ok thanks! I guess I would also like to strengthen/condition my legs for dipping down for body shots and defending hooks etc because that seems to make me tired faster as well. Should I do alot of squats for that? Or something else?

Do heavy squats. I think it'll make your bodyweight feel less. Along with running to up your endurance. Also pratice dipping.

[boxerpuncher069]

What kind of weight lifting is good for a boxing workout? Being that I never have used weights before I would like to know what exercises work well. I heard that certain ones slow you down. thanks in advance.

I lift sparingly, my routine is pull downs, 3 sets 12 reps,
military press(overhead shoulder press) 3 sets 12 reps
bench 3 sets 12 reps
dips 3 sets 12 reps
bicep curls 3 sets 12 reps
sit ups 2 sets 60 reps each.

i have a nasty physique weighing in at 215 lbs at 6'1" and am pretty damn lean. I find that i hit harder than ever after all the lifting i do.

generally i box 4 rounds on the heavy bag every other day, lift on the same day as the heavy bag, and i do cardio for an hour on the day i don't box.

I have seen marked improvement all together in all areas, from power to speed to stamina. I'm a better athlete period.

[younghypnotiq]

I lift sparingly, my routine is pull downs, 3 sets 12 reps,
military press(overhead shoulder press) 3 sets 12 reps
bench 3 sets 12 reps
dips 3 sets 12 reps
bicep curls 3 sets 12 reps
sit ups 2 sets 60 reps each.

i have a nasty physique weighing in at 215 lbs at 6'1" and am pretty damn lean. I find that i hit harder than ever after all the lifting i do.

generally i box 4 rounds on the heavy bag every other day, lift on the same day as the heavy bag, and i do cardio for an hour on the day i don't box.

I have seen marked improvement all together in all areas, from power to speed to stamina. I'm a better athlete period.

that workout sux balls. thats a body builder workout. also 4 rounds on the heavy bag????? comeon. if you want to be good do atleast 12 rds heavy bag and 12 rds shadow box everyday with sunday off. cardio everyday and dont do 1 hour cardio do HIIT. this is what i do for wresstling and i dont get tired in wrestling and boxing is a breeze. take a stopwatch and 40 yards. put the stop watch on and you sprint the 40 yards then rest until 20 second mark and sprint again then rest till the 40 second mark go up and up until 5 minutes is up. then 1 min rest repeat for a total of 3x work up to 15 rds.

this is a good workout

Mon: 3x5 squats, 3x5 benchpress(or shoulder press alt every day), 3xmax pullups if you can do 15 or more than add weight so that you can only do 15.
Weds: 3x5 squat, 3x5 bench or (shoulderpress alt every day), 1x5 deadlift
Fri: 3x5 squat, 3x5 bench or (shoulderpress alt every day), 3x max chinups if you do 15 or more than add weight so you can only do 15

if your a begginer you shouldmake gains ez add 5-10 pds to each lift everytime you lift. once you cant add weight anymore then you want to drop the wight. if your squatting 250 consisitently with no gains then drop it to 230 and make 5 pd increases each week and you should make gains again. do cardio and boxing everyday except sundays. i also like to crosstrain with wrestling and kickboxing.

[Sagefrancis]

[quote=younghypnotiq]
if your a begginer you shouldmake gains ez add 5-10 pds to each lift everytime you lift. quote]

good luck benching 3 times a week and adding 5-10 pounds each time
thats an extra 15-30 lbs in a week. youve got no chance of keeping that up for even a month. your muscles need alot more than 48 hours to repair your muscles once youve torn them

[yung-gun1]

that workout sux balls. thats a body builder workout. also 4 rounds on the heavy bag????? comeon. if you want to be good do atleast 12 rds heavy bag and 12 rds shadow box everyday with sunday off. cardio everyday and dont do 1 hour cardio do HIIT. this is what i do for wresstling and i dont get tired in wrestling and boxing is a breeze. take a stopwatch and 40 yards. put the stop watch on and you sprint the 40 yards then rest until 20 second mark and sprint again then rest till the 40 second mark go up and up until 5 minutes is up. then 1 min rest repeat for a total of 3x work up to 15 rds.

this is a good workout

Mon: 3x5 squats, 3x5 benchpress(or shoulder press alt every day), 3xmax pullups if you can do 15 or more than add weight so that you can only do 15.
Weds: 3x5 squat, 3x5 bench or (shoulderpress alt every day), 1x5 deadlift
Fri: 3x5 squat, 3x5 bench or (shoulderpress alt every day), 3x max chinups if you do 15 or more than add weight so you can only do 15

if your a begginer you shouldmake gains ez add 5-10 pds to each lift everytime you lift. once you cant add weight anymore then you want to drop the wight. if your squatting 250 consisitently with no gains then drop it to 230 and make 5 pd increases each week and you should make gains again. do cardio and boxing everyday except sundays. i also like to crosstrain with wrestling and kickboxing.

Is that your final answer? Because your wrong. Not exactly wrong, but may confuse a beginner weightlifter. When a beginner you will need longer rest than an experienced weightlifter, due to your muscles are not used to working out. And no trying to force them to workout, kinda like trying to push your speed over the it's limits, WILL NOT WORK. Yes you can gain 5-10 pounds, depending on what lift, your diet and program. Like I said, Rippetoes is perfect for a beginner. I suggest that above any workout if your a beginner. Back to the adding weight though, Squats and Deadlift, it is very likely to add 10 lbs per week. Bench press is more likely to gain 5 lbs a week. So eat right and train heavy. Good luck.

[younghypnotiq]

when i first started lifting i gain 15 pds a week on squat and 5 pds a week on bench and dead i gained around 10 but thats because you only do it 1x a week. and ur a moron newbs make quicker gains then experienced lifters and they need more rest but 48 hrs is more tahn enuff

[yung-gun1]

when i first started lifting i gain 15 pds a week on squat and 5 pds a week on bench and dead i gained around 10 but thats because you only do it 1x a week. and ur a moron newbs make quicker gains then experienced lifters and they need more rest but 48 hrs is more tahn enuff

I'm a moron? You don't know half the stuff I know about weightlifting. 48 hours for a new weightlifter is actually not enough. They're muscles need to get used to the forces being put upon them. After about 6 months of training than they can workout more days and more intensely.

Don't question my knowledge about weightlifting. Ever. How much do you bench, deadlift and squat? I don't appreciate cocky people like you with wrong information.

[boxerpuncher069]

Is that your final answer? Because your wrong. Not exactly wrong, but may confuse a beginner weightlifter. When a beginner you will need longer rest than an experienced weightlifter, due to your muscles are not used to working out. And no trying to force them to workout, kinda like trying to push your speed over the it's limits, WILL NOT WORK. Yes you can gain 5-10 pounds, depending on what lift, your diet and program. Like I said, Rippetoes is perfect for a beginner. I suggest that above any workout if your a beginner. Back to the adding weight though, Squats and Deadlift, it is very likely to add 10 lbs per week. Bench press is more likely to gain 5 lbs a week. So eat right and train heavy. Good luck.


here's the thing though, in my opinion it is best to add to your frame first because you make your easiest size gains initially obviously. Think about it , if you put on a few pounds then you are familiar with form, and you can gain more strength than when you didn't gain the few pounds. not only that but you help stay away from injury as you become familiar with the motions. If you walk straight into stregth training you will get hurt without experience or familiarity. Thye lifts i mention are awesome for not limiting your speed or flexibility. And you cannot gain size without strength as well, hence bigger stronger faster, hence geti it right

[yung-gun1]

here's the thing though, in my opinion it is best to add to your frame first because you make your easiest size gains initially obviously. Think about it , if you put on a few pounds then you are familiar with form, and you can gain more strength than when you didn't gain the few pounds. not only that but you help stay away from injury as you become familiar with the motions. If you walk straight into stregth training you will get hurt without experience or familiarity. Thye lifts i mention are awesome for not limiting your speed or flexibility. And you cannot gain size without strength as well, hence bigger stronger faster, hence geti it right

Oh yeah, of course. Always get your form perfect before starting. Thats what your talking about right?

[younghypnotiq]

alright so are u idiots disagreeing wwith mark rippetoe and bill starr?

[yung-gun1]

alright so are u idiots disagreeing wwith mark rippetoe and bill starr?

I was suggesting mark rippetoe in the first place you fucking retard. Go to the first five posts I remember posting rippetoes starting strength.

[younghypnotiq]

wel mark rippetoe recomend squatting 3x a week and also says in his book you should add 5pds each time you squat.

[yung-gun1]

wel mark rippetoe recomend squatting 3x a week and also says in his book you should add 5pds each time you squat.

Do you have the book? He said it's possible. He said to focus on form and then worry about weight. He said ONLY GO UP IF YOU FEEL YOU CAN, WHICH MOST OF HIS CLIENTS WENT UP 5 LBS. EVERY WORKOUT. Don't argue with me about weightlifting. You won't win. You may win with boxing, but not weightlifting.

And you seem to be avoiding my question. A more knowledgable weightlifter is usually a stronger one. What are your numbers on bench press, squat and deadlift and how old are you?

[younghypnotiq]

i have his book starting strenght and the other one. i am 15. 170 6% bf
bench=250x5
squat= 350x5
deadlift 400x5

i messed up the weights so i editied it

[younghypnotiq]

o yah and obviously you must learn form first. but once you learn it and start lifting you should add that much

[magik10]

i have his book starting strenght and the other one. i am 15. 170 6% bf
bench=250x5
squat= 350x5
deadlift 400x5

i messed up the weights so i editied it

There are your numbers!? I'm impressed. Can you please post vids showing this?

[yung-gun1]

i have his book starting strenght and the other one. i am 15. 170 6% bf
bench=250x5
squat= 350x5
deadlift 400x5

i messed up the weights so i editied it

Those would be nice numbers if they were true. At 170 pounds 6% bf 15 yrs old benching about 290 for 1,squatting about 420 for 1, and deadlifting about 465 for 1. That's record placing, and seeing as you also box, which means you do alot of cardio, and also means you won't go up very easy. I'm currently 14 yrs old, 155 lbs at about 12.5%bf benching 175 for 1, squatting 235 and deadlifting 300.

[younghypnotiq]

Those would be nice numbers if they were true. At 170 pounds 6% bf 15 yrs old benching about 290 for 1,squatting about 420 for 1, and deadlifting about 465 for 1. That's record placing, and seeing as you also box, which means you do alot of cardio, and also means you won't go up very easy. I'm currently 14 yrs old, 155 lbs at about 12.5%bf benching 175 for 1, squatting 235 and deadlifting 300.

lol thats because you didnt play football for 4 years. i jsut started boxing this year. i used to be around 190 and have been lifting for like 3 -4 years.

[yung-gun1]

lol thats because you didnt play football for 4 years. i jsut started boxing this year. i used to be around 190 and have been lifting for like 3 -4 years.

Sound like E-Stats to me. Put up videos and I'll believe you.

[younghypnotiq]

LMFAOOOOOOOOO im gunna go and video tape my self, then take the time to put it on the web so some scrawny pussy can see me lifting. lmao. not gunna happen buddyp

[yung-gun1]

LMFAOOOOOOOOO im gunna go and video tape my self, then take the time to put it on the web so some scrawny pussy can see me lifting. lmao. not gunna happen buddyp

That proves even more you cannot do it. And how am I a pussy? Your the one stating fake lifts to try impress people over the internet.

[younghypnotiq]

im not stating fake lifts and if you think thats alot then you are scrawny.

[yung-gun1]

im not stating fake lifts and if you think thats alot then you are scrawny.

for 15 170 pounds 6% bf that boxes...yes it is.

[younghypnotiq]

i judt started boxing idiot i was a football player

[yung-gun1]

i judt started boxing idiot i was a football player

Stop talkin shit over the computer. If you can lift those numbers good for you. I don't believe you though and the fact you don't know much about weightlifting and you won't post a video and those are very even numbers(250,350,400...).

[JMonster]

what r u talkn about u will only gain strenghth?????? n it would make sense that if ur working out more than usual then u will be more hungry. but put it like u eat the same...if u work out, unless if ur only burning fat, u will gain muscle, which is weight

[younghypnotiq]

Stop talkin shit over the computer. If you can lift those numbers good for you. I don't believe you though and the fact you don't know much about weightlifting and you won't post a video and those are very even numbers(250,350,400...).

lol i rounded im not gunna put i can bench 253.5678 pounds

[yung-gun1]

lol i rounded im not gunna put i can bench 253.5678 pounds

you said 250X5...that means 250lbs for 5 reps.

[younghypnotiq]

o shit my bad. i was just copying shit out of my journal. i meant x1

[benj4]

Don't argue with me about weightlifting. You won't win. A more knowledgable weightlifter is usually a stronger one.[QUOTE]

[QUOTE]I'm currently 14 yrs old, 155 lbs at about 12.5%bf benching 175 for 1, squatting 235 and deadlifting 300.

You say not to argue with you about weightlifting (prob cus you think you know everything about it), you state that a more knowledgeable lifter is usually strong, yet post them numbers which aint nothing special (no offence).

Aren't you contradicting yourself?

[Leon20]

How often you should lift depends on the intensity, if you go to failure then obviously you need a few days to recover, however there are other methods which would have you 'practice' various lifts throughout the day everyday and bring about quick gains in strength without going close to failure. Generally it is thought that training at over 90% 2 days or more in a row leads to overtraining.

Also, whilst some believe you can lift more often as you get stronger others believe you should train less frequently as there is more metabolic work required for your kidneys etc to do (with heavier weights) and that your body gains strength quicker than you're body can gain the ability to replenish itself from a greater metabolic workload.

A lot of elite lifters and gymnasts train everyday. I've had my best results lifting 4-6 times a week and not going to failure, others have success training once a week. There's more than one way to skin a cat.

[boxerpuncher069]

[quote]Don't argue with me about weightlifting. You won't win. A more knowledgable weightlifter is usually a stronger one.[quote]



You say not to argue with you about weightlifting (prob cus you think you know everything about it), you state that a more knowledgeable lifter is usually strong, yet post them numbers which aint nothing special (no offence).

Aren't you contradicting yourself?

those numbers are impressive for someone who is only 14 yearls old, keep up the good work youn gun