bench press

[boxing_kid]

I kno some boxers dont bleive in weights but im gonna give a try.well im gonna do pushups,and do the benchpress.

will the benchpress help increase power.

[evan_bod]

Bench will help improve strength in the chest (obviously) and also arms, triceps mostly. Your back and shoulders will also strengthen as you use them to control the weight.

Bench is a good excersize if you want to incorporate weight into your routine. Just like clean and jerks are and military press. You don't need to though unless you want to bulk up. The strength you get from boxing excersizes, when done correctly, should give you the strength you need for the sport.

Oh and if you weight train, I think the best to do are squats and deadlifts, next being back and neck excersizes, and lastly chest/arms.

[boxerpuncher069]

I kno some boxers dont bleive in weights but im gonna give a try.well im gonna do pushups,and do the benchpress.

will the benchpress help increase power.

when you first start to bench use a nice slow controlled form, do 4 seconds down and 1 second up on the extension. Then when you've got your form down and it feels natural(after a month or 2 of the slow reps to develop some mass and strength and form) you should utilize a fast vicous motion on the up and down portion of the lift(concentric and eccentric) to build raw power. 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]

ur a fucking moron thats what you ae stop giving advice

[Sagefrancis]

when you first start to bench use a nice slow controlled form, do 4 seconds down and 1 second up on the extension. Then when you've got your form down and it feels natural(after a month or 2 of the slow reps to develop some mass and strength and form) you should utilize a fast vicous motion on the up and down portion of the lift(concentric and eccentric) to build raw power. 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.

i swear ive seen this post somewhere before

[Sagefrancis]

Bench will help improve strength in the chest (obviously) and also arms, triceps mostly. Your back and shoulders will also strengthen as you use them to control the weight.

Bench is a good excersize if you want to incorporate weight into your routine. Just like clean and jerks are and military press. You don't need to though unless you want to bulk up. The strength you get from boxing excersizes, when done correctly, should give you the strength you need for the sport.

Oh and if you weight train, I think the best to do are squats and deadlifts, next being back and neck excersizes, and lastly chest/arms.
good post. however you wont necessarely bulk up just from doing weights. In order to gain weigh you need to eat more than you normally would. weights are only a stimulant for growth, but without anything to repair the muscle with they wont grow.

[henrik]

yea you can use it for boxingtraning!!!
but use sets of 20 reps, 3-5 sets,and good streting.and that goes for every musclegroup!!!
dont bodybuild unless you want too put on some weight!!
I weighttrain 3 times a week,not too be bigger,but i think its a good workout as long as you,still do your usual boxtraining...

[younghypnotiq]

no high reps is not what you want to do. you get your endurance from boxing. low reps will allow you to get stronger

[boxerpuncher069]

no high reps is not what you want to do. you get your endurance from boxing. low reps will allow you to get stronger

how about you're a fucking moron! listen here kiddo, what are your measurables, what's your fight experience. You've been on the forum since early this year and posted 2k times plus. to me that means you are proabably not in the gym very much. You said you box for hours every day, you must be tiny and overtraining quite a bit. I can't see how you're not dying from the common cold. I can tell by the way you speak through typing you're an idiot and don't know what you're talking about. think about this, how was mike tyson such a viscous puncher and champ? he was a body builder, no one could think of standing toe to toe with him besides a fellow body builder in evander holyfield. to be the best you have to body build and lift weights period!

[Relentless]

how about you're a fucking moron! listen here kiddo, what are your measurables, what's your fight experience. You've been on the forum since early this year and posted 2k times plus. to me that means you are proabably not in the gym very much. You said you box for hours every day, you must be tiny and overtraining quite a bit. I can't see how you're not dying from the common cold. I can tell by the way you speak through typing you're an idiot and don't know what you're talking about. think about this, how was mike tyson such a viscous puncher and champ? he was a body builder, no one could think of standing toe to toe with him besides a fellow body builder in evander holyfield. to be the best you have to body build and lift weights period!

bodybuilding is its own sport, it is completely different from weight lifting and weight training.

[Nwil]

mike tyson's power was largely genetic, and he didn't bodybuild; he just was ripped.

[Relentless]

and neither did evander bodybuild.

[Sizzle]

mike tyson's power was largely genetic, and he didn't bodybuild; he just was ripped.

:lol: :lol: :lol:

[younghypnotiq]

how about you're a fucking moron! listen here kiddo, what are your measurables, what's your fight experience. You've been on the forum since early this year and posted 2k times plus. to me that means you are proabably not in the gym very much. You said you box for hours every day, you must be tiny and overtraining quite a bit. I can't see how you're not dying from the common cold. I can tell by the way you speak through typing you're an idiot and don't know what you're talking about. think about this, how was mike tyson such a viscous puncher and champ? he was a body builder, no one could think of standing toe to toe with him besides a fellow body builder in evander holyfield. to be the best you have to body build and lift weights period!

lol overtraining? im 170 with 6% bf. 12 reps=hypertrophy which is not what you want for boxing you fucking idiot. u want maximum power which =s low reps thats what tyson is and i only post at night time u dumbass

[JMonster]

ya it will increase

[Filmnpuck]

I think we should all agree not to talk about weight-training on this forum because everyone just ends up bitching at each other.

[Sagefrancis]

I think we should all agree not to talk about weight-training on this forum because everyone just ends up bitching at each other.
good idea, however weve got about as much chance as stopping religious debates in the lounge

[MrSmall]

170 with 6% bodyfat?
Post a pic.

[Relentless]

lol overtraining? im 170 with 6% bf. 12 reps=hypertrophy which is not what you want for boxing you fucking idiot. u want maximum power which =s low reps thats what tyson is and i only post at night time u dumbass

bullshit, you're a skinny white boy.

[average_joe]

how about you're a fucking moron! listen here kiddo, what are your measurables, what's your fight experience. You've been on the forum since early this year and posted 2k times plus. to me that means you are proabably not in the gym very much. You said you box for hours every day, you must be tiny and overtraining quite a bit. I can't see how you're not dying from the common cold. I can tell by the way you speak through typing you're an idiot and don't know what you're talking about. think about this, how was mike tyson such a viscous puncher and champ? he was a body builder, no one could think of standing toe to toe with him besides a fellow body builder in evander holyfield. to be the best you have to body build and lift weights period!

How bout you cool it buddy. Younghypnotic will roll up on you wit his crew and drill you a new pee-hole if you keep frontin on his grill like dat. He's ice-cold killa straight off the streets of Norwood. Don't fuck with that shit G or you might find yourself with a cap popped up yo ass. Where you live? Whatchoo got in yo fridge? Whats in yo cabinet?

[Filmnpuck]

good idea, however weve got about as much chance as stopping religious debates in the lounge


My God can bench press more than your God.

[Bazooka]

lol overtraining? im 170 with 6% bf. 12 reps=hypertrophy which is not what you want for boxing you fucking idiot. u want maximum power which =s low reps thats what tyson is and i only post at night time u dumbass

You are a fucking liar and I will tell you why, your body needs atleast 12% Body fat, its called essential body fat to be exact, and the reason your body needs this fat is so that your internal organs are protected.
You are a straight up liar, and unless you run down and get a BMI and scan that and post it here on the forum I would advise you to admit your a liar and be done with it.
Becuase there is no way you are going to go get a BMI that reads the bullshit you claimed here, so get to your Drs office have a BMI done, scan the print out you recieve from your Dr and post it, or just do the right thing and admit your full of shit.

[Bazooka]

ur a fucking moron thats what you ae stop giving advice

Youngdipshit,

You need to stop giving advice you clearly havent a fucking clue.

[Kolya]

You are a fucking liar and I will tell you why, your body needs atleast 12% Body fat, its called essential body fat to be exact, and the reason your body needs this fat is so that your internal organs are protected.
You are a straight up liar, and unless you run down and get a BMI and scan that and post it here on the forum I would advise you to admit your a liar and be done with it.
Becuase there is no way you are going to go get a BMI that reads the bullshit you claimed here, so get to your Drs office have a BMI done, scan the print out you recieve from your Dr and post it, or just do the right thing and admit your full of shit.


Not only that, but the only time people do go down to a bodyfat percentage that low; it's usually bodybuilders preparing for a competition, and it's done with an insanely demanding diet that you couldn't keep up for more than about 2 weeks at most. And then your body is going to cannabalize itself for energy. Like you said, you gotta have those fat stores. I'm a pretty tall and thin guy, and I'm certainly not fat and I'm relatively cut; and I think even I'm above 10% at least, I'm not sure since I've never had a BMI test done.

[younghypnotiq]

You are a fucking liar and I will tell you why, your body needs atleast 12% Body fat, its called essential body fat to be exact, and the reason your body needs this fat is so that your internal organs are protected.
You are a straight up liar, and unless you run down and get a BMI and scan that and post it here on the forum I would advise you to admit your a liar and be done with it.
Becuase there is no way you are going to go get a BMI that reads the bullshit you claimed here, so get to your Drs office have a BMI done, scan the print out you recieve from your Dr and post it, or just do the right thing and admit your full of shit.

lol ur a fuckcing idiot i do the water test during wrestling season.

[Bazooka]

lol ur a fuckcing idiot i do the water test during wrestling season.

Get a BMI or STFU your the fucking idiot and keep talking shit, I am not Vicious Boxer, I live up to my word son, keep talking disrespectfull to me since your so up to fight him, you can spar with me when you visit.

[younghypnotiq]

lol. who the fuck r u? wahts a BMI? if it doesnt cost alot ill get it.

[Bazooka]

lol. who the fuck r u? wahts a BMI? if it doesnt cost alot ill get it.

Body Mass index and your Dr should be able to do that in one visit. you just step on a scale that reads your Body fat how much you weight how much water you have etc...

[younghypnotiq]

i have one of those scales at mi casa. and according to this thing it says im 22.6bf. [Only registered and activated users can see links]

but thats def BS because i took the water test and it says 6%

[Bazooka]

i have one of those scales at mi casa. and according to this thing it says im 22.6bf. [Only registered and activated users can see links]

but thats def BS because i took the water test and it says 6%


well then your 22% Body fat simple as that.

[younghypnotiq]

LMAO. are u an idiot. i would be fat as fuck if i was 22%

[Bazooka]

LMAO. are u an idiot. i would be fat as fuck if i was 22%

No you wouldnt beleive it or not, but if thats what you want to think so be it, Post that picture of yourself again here:deal once you do that people here will know your full of shit.

[younghypnotiq]

i deleted cuz if i kept it i would be false flaggin

[isaac11]

i deleted cuz if i kept it i would be false flaggin


just post some pics, if your really 170 with 6% body fat you can laugh at everyones faces for not believing you

[younghypnotiq]

i dont have a cam

[isaac11]

excuse number 1

[younghypnotiq]

no. ive been saying i didnt have a camera y would i have posted a pic from 4yrs ago? i have a fone but the camera is blurry as fuck

[Bazooka]

no. ive been saying i didnt have a camera y would i have posted a pic from 4yrs ago? i have a fone but the camera is blurry as fuck

Than use that and hope for the best

[younghypnotiq]

u wont even be able to see anything

[isaac11]

camera phones arent that bad

[Bazooka]

u wont even be able to see anything

Dude your full of shit, your going to intentionally post a blurry pic and use that as an excuse, get fucking real dog, stop lying seriously you dotn have to lie to be a part of ESB.

[isaac11]

u wont even be able to see anything


excuse number 2

[younghypnotiq]

lol. my camera fone is that bad.

[Bazooka]

lol. my camera fone is that bad.

Youngdipshit,

its okay to have pride son, but dont think your going to come to my gym and whip my ass, your parents have to sign a waiver before you can spar, your acting no different than VB so talk all your shit you want I bet you never show up and if you do, your parents wont sign which will be the only reason you do show up, becuase you know by law you need your Mommie and Daddy to sign a waiver.
Do me a favor and stop acting like your going to do something to me, little punks like you piss me the fuck off.

[younghypnotiq]

i no u would fuck me up in boxing. im not denying it. im juss not gunna bitch out cucz mi no a pussy

[Bazooka]

i no u would fuck me up in boxing. im not denying it. im juss not gunna bitch out cucz mi no a pussy

Nobody said you would be bitching out, seriously, you would be doing what grown folks in real life call, Doing the right thing.
Do me a favor and cut out that your gonna do something shit seriously I am twice your age old enough to be your father, and I dont have the time for you

[younghypnotiq]

then dont talk shit to me

[Bazooka]

then dont talk shit to me

Talking shit by telling you that you dont know what the fuck your talking about? that isnt talking shit thats telling you the truth there is a big difference.

[younghypnotiq]

i do no wtf im talking abotu

[Bazooka]

i do no wtf im talking abotu

Please post your credentials then:deal

[younghypnotiq]

about lifting? i have been lfiting for 3-4 years im a top wrestler i would have been top 20 in the US if i wasnt banned from the tournament.

[magik10]

about lifting? i have been lfiting for 3-4 years im a top wrestler i would have been top 20 in the US if i wasnt banned from the tournament.

These lies are getting out of control.

[younghypnotiq]

lol. 2 bad there not lies.

[LeedsLad]

LMAO. are u an idiot. i would be fat as fuck if i was 22%

You wouldnt actually, did you read the site?

Normal weight = 18.5-24.9

[younghypnotiq]

no fucking way is normal weight 20%
[Only registered and activated users can see links]
athletes 6%-13%

btw i meant top 20 171 weight class not top 20 overall

[RockOn33]

Youngdipshit,

its okay to have pride son, but dont think your going to come to my gym and whip my ass, your parents have to sign a waiver before you can spar, your acting no different than VB so talk all your shit you want I bet you never show up and if you do, your parents wont sign which will be the only reason you do show up, becuase you know by law you need your Mommie and Daddy to sign a waiver.
Do me a favor and stop acting like your going to do something to me, little punks like you piss me the fuck off.

ur the man

[1 punch ko]

the only to get a proper bmi test done is to use a full body scaner that xrays your body and to can see the layer of fat around it and they can measure it to the rest of your body lots of pro football players (soccer) use this method . They have a bmi of about 15 not 6 if it were 6 you would would be skin and bone not muscler as your body would eat away at the muscle for energy.
That is fact

[younghypnotiq]

not true look at bodybuilders

[1 punch ko]

Their bmi is only that low when it is competition time and is only that low for a very short time i should know i am a bodybuilder.

[MrSmall]

Post A Pic Young Hippo!

[MrSmall]

Strange that shit gets out of hand in threads where it has nothing to do with boxing.

Also, Bazooka, watch out, he'll poppa cap in yo ass.

[Rakim]

I'm crap at bench press but I've only been doing it for the last 3 months. I'm 175lbs I think, and I can do 6 reps of 132lbs. I haven't tried a one-rep maximum because I've never had someone spot me, and I don't really fancy dropping the fucking thing on my face.

[younghypnotiq]

I'm crap at bench press but I've only been doing it for the last 3 months. I'm 175lbs I think, and I can do 6 reps of 132lbs. I haven't tried a one-rep maximum because I've never had someone spot me, and I don't really fancy dropping the fucking thing on my face.

use the fucking safety bars in the squat rack.

[OZ Puncher]

Umm perhaps hes doing it at home hypno??

By the way i amd 155 lbs with 7% bf. I too am an athlete.

[IOANNIS]

BMI has nothing to do with BF. I have BMI:24.9 and BF:12-15%.

[aramini]

correct, BMI has no correlation to body fat, but rather raw weight regardless of content correlated to height and frame.

Those scale bodyfat testers are crap. The scale has given me 5% but eh it doesn't know anything except your height weight gender and age. Caliper tests have given me wildly erratic results from below 4 to above 9, but I thought 9 was too high at a height of 5'8'' and a weight of 128 lbs or so with the kind of muscle I carry.

any excuse to post a picture

[Only registered and activated users can see links]
[Only registered and activated users can see links]

[Relentless]

your back needs developing

[Bazooka]

correct, BMI has no correlation to body fat, but rather raw weight regardless of content correlated to height and frame.

Those scale bodyfat testers are crap. The scale has given me 5% but eh it doesn't know anything except your height weight gender and age. Caliper tests have given me wildly erratic results from below 4 to above 9, but I thought 9 was too high at a height of 5'8'' and a weight of 128 lbs or so with the kind of muscle I carry.

any excuse to post a picture

[Only registered and activated users can see links]
[Only registered and activated users can see links]

You need to stop doing roids now your too young to do this to yourself

[Nwil]

aramini, what waist size are you? it looks extremely thin in that first pic.

[Lostmykeys]

correct, BMI has no correlation to body fat, but rather raw weight regardless of content correlated to height and frame.

Those scale bodyfat testers are crap. The scale has given me 5% but eh it doesn't know anything except your height weight gender and age. Caliper tests have given me wildly erratic results from below 4 to above 9, but I thought 9 was too high at a height of 5'8'' and a weight of 128 lbs or so with the kind of muscle I carry.

any excuse to post a picture

[Only registered and activated users can see links]
[Only registered and activated users can see links]

The composition of your body both shocks and confuses me.

[Bazooka]

The composition of your body both shocks and confuses me.

Thats because there are Roids involved

[aramini]

I've never done any roids in my life. I don't do any other supplements. You have to remember my father was an olympic level wrestler from 103 to 120 lbs. The small but strong genetics were definitely passed on from him. My waist is under 26 inches.

My arms are only 14.5 inches.

I'm not that young, I'm 29 and will be 30 soon, but I don't believe in any supplementation beyond the occasional power bar or metrx bar.

If you saw me in person you would know there are no roids involved :)

[aramini]

Pictures of me in clothes would not substantiate the roid accusation, I feel.

[Only registered and activated users can see links]
[Only registered and activated users can see links]
next to a heavyweight over 6 feet tall:
[Only registered and activated users can see links]

[OZ Puncher]

Aramini if i saw u in normal clothes io wld neither know u from a bar of soap, or recognize u without tensing lol.

I also may have a giggle at ur mini waist. lol.

[average_joe]

correct, BMI has no correlation to body fat, but rather raw weight regardless of content correlated to height and frame.

Those scale bodyfat testers are crap. The scale has given me 5% but eh it doesn't know anything except your height weight gender and age. Caliper tests have given me wildly erratic results from below 4 to above 9, but I thought 9 was too high at a height of 5'8'' and a weight of 128 lbs or so with the kind of muscle I carry.

any excuse to post a picture

[Only registered and activated users can see links]
[Only registered and activated users can see links]

You're really cut man, but there's something a little off about it. Maybe your waist is a little too small and your neck looks weird in the second pic. :think

[Relentless]

its his lats, they are way too small for his body.

[aramini]

its his lats, they are way too small for his body.

I think it is just that my torso is small, not that my lats are too small when I flex them.

For what its worth I hate this pose and can't do it without a funny face.

[Only registered and activated users can see links]

[Relentless]

[Only registered and activated users can see links]

in this picture they look very very small.

[Smith]

He's just not as big as you guys think, if i remember rightyl he's a smal man at 130lbs & 5'5'' or their about? Theres only so far you can go with your genetics at that small weight

[aramini]

I am 5'8'', but about 130. yep.

[MagnificentMatt]

how about you're a fucking moron! listen here kiddo, what are your measurables, what's your fight experience. You've been on the forum since early this year and posted 2k times plus. to me that means you are proabably not in the gym very much. You said you box for hours every day, you must be tiny and overtraining quite a bit. I can't see how you're not dying from the common cold. I can tell by the way you speak through typing you're an idiot and don't know what you're talking about. think about this, how was mike tyson such a viscous puncher and champ? he was a body builder, no one could think of standing toe to toe with him besides a fellow body builder in evander holyfield. to be the best you have to body build and lift weights period!

And this shows that your not the brightest either...IMO with Tysons speed there is no way in hell he got his power from lifting...Most of his power was natural, and from his technique..Im sure he lifted lightly like most boxers...

[RDJ]

Mike Tyson was a body builder :blood :-(

[OZ Puncher]

Mike Tyson was not a body builder, he was a boxer who just happend to lift weights. :yep

[Shanger]

Thats because there are Roids involved


It is unfair to throw around accusations like that.

[Bazooka]

It is unfair to throw around accusations like that.

im just talking shit damn relax a bit dude.

[Shanger]

My bad, I been readin too many mma fans accusin every other fighter of taking roids.

[Bazooka]

My bad, I been readin too many mma fans accusin every other fighter of taking roids.

There was a recent article about the wide spread steriod abuse that is over looked in MMA