Weight Lifting

[SoupIsGoodFood]

Is anybody else into it? I've been lifting 4 times a week for four months to get in shape for rugby and boxing, and I weigh 145 and bench 160, squat 250, and dead lift 270. So I guess compared to a lot of people who lift I'm still pretty weak/skinny, but in my opinion being lean>having big balloon muscles. So what do you lift? How long have you been working out? How often? Do you use any supplements? (I don't).

[Pogue]

Is anybody else into it? I've been lifting 4 times a week for four months to get in shape for rugby and boxing, and I weigh 145 and bench 160, squat 250, and dead lift 270. So I guess compared to a lot of people who lift I'm still pretty weak/skinny, but in my opinion being lean>having big balloon muscles. So what do you lift? How long have you been working out? How often? Do you use any supplements? (I don't).

I intended just to do a small reigme of 15-30 mins a day, I haven't kept it up because my motivation isn't looking tonk, its just getting fitter for everyday life and to improve my punch/lose weight. I'm interested in self defense and fitness not muscles really, so I focus more on other things.

4 days a week is good, those numbers mean nothing to me but I'd probably say your doing it right.

[Dervish]

Is anybody else into it? I've been lifting 4 times a week for four months to get in shape for rugby and boxing, and I weigh 145 and bench 160, squat 250, and dead lift 270. So I guess compared to a lot of people who lift I'm still pretty weak/skinny, but in my opinion being lean>having big balloon muscles. So what do you lift? How long have you been working out? How often? Do you use any supplements? (I don't).

Duuude. You're probably lifting WAY TOO often. Unless you very carefully make sure that everyday in the week you work on completely different muscle groups, you lift too often (and usually only professionals do that, that's why it seems like you lift too much). Working 4 times a week on the same muscle group is a complete waste of your time -- it doesn't allow your muscles to grow bigger. When you lift weights you slightly tear your muscles, and that causes them to heal themselves, and moreover grow.
Complete recovery takes 5 days up to a week. When you work on the same muscles a couple of times in a week you don't let your muscles rest, heal and grow.

Note: I don't claim to have any idea of what I'm talking about :-P
But I did read quite a lot on this subject.

I lift weights one day a week, and do intense aerobic exercise a day a week. I also make sure I eat healthy (and vegan :-P) food and get plenty of protein -- and it works great for me.

BTW I used to lift 3 times a week and work on the same muscle groups and it was really disappointing because I put in so much effort but the outcome sucked.

[SoupIsGoodFood]

Duuude. You're probably lifting WAY TOO often. Unless you very carefully make sure that everyday in the week you work on completely different muscle groups, you lift too often (and usually only professionals do that, that's why it seems like you lift too much). Working 4 times a week on the same muscle group is a complete waste of your time -- it doesn't allow your muscles to grow bigger. When you lift weights you slightly tear your muscles, and that causes them to heal themselves, and moreover grow.
Complete recovery takes 5 days up to a week. When you work on the same muscles a couple of times in a week you don't let your muscles rest, heal and grow.

Note: I don't claim to have any idea of what I'm talking about :-P
But I did read quite a lot on this subject.

I lift weights one day a week, and do intense aerobic exercise a day a week. I also make sure I eat healthy (and vegan :-P) food and get plenty of protein -- and it works great for me.

BTW I used to lift 3 times a week and work on the same muscle groups and it was really disappointing because I put in so much effort but the outcome sucked.

I did that for the first month of working out, like the same shit every day,, and I didn't make hardly any progress at all. Then I started working out with my friend who plays football and works out a lot, and I started doing a routine like Monday I do bench press, squat, bar curls, do good mornings and bench dips, Wednesday I do incline bench, front squats, dead lift, power cleans and pull ups, Saturday I do the same thing I did Monday, and on Sunday I do an endurance work out with dumbbells. I have actually improved a lot strength wise and added about five pounds of muscle to my frame, so I figure if I keep improving by the time rugby season rolls around I'll be a lot more built than last season, plus my boxing can only benefit. Although the problem is that I also run a lot to keep my endurance up, around 3 miles every day I don't work out, and I skateboard every day so it's kind of hard to add muscle to my frame because running and skateboarding keep my weight low, but I definitely can feel my strength improving.

[Pogue]

I did that for the first month of working out, like the same shit every day,, and I didn't make hardly any progress at all. Then I started working out with my friend who plays football and works out a lot, and I started doing a routine like Monday I do bench press, squat, bar curls, do good mornings and bench dips, Wednesday I do incline bench, front squats, dead lift, power cleans and pull ups, Saturday I do the same thing I did Monday, and on Sunday I do an endurance work out with dumbbells. I have actually improved a lot strength wise and added about five pounds of muscle to my frame, so I figure if I keep improving by the time rugby season rolls around I'll be a lot more built than last season, plus my boxing can only benefit. Although the problem is that I also run a lot to keep my endurance up, around 3 miles every day I don't work out, and I skateboard every day so it's kind of hard to add muscle to my frame because running and skateboarding keep my weight low, but I definitely can feel my strength improving.

I'm starting boxing soon, what work out do you find benefits that the most?

[Bandito]

Depends if you need strenghth or quickness.
If it's strenghth, you lift bigger weights in smaller series. If it's quickness, less weighth, more series.

[Pogue]

Depends if you need strenghth or quickness.
If it's strenghth, you lift bigger weights in smaller series. If it's quickness, less weighth, more series.

I'd imagine I need a bit of both :lol:

[Cassius Clay 2009]

I'm starting boxing soon, what work out do you find benefits that the most?

Hope I haven't misunderstood your post but above all for boxing you need to be fit in terms of cardio, in the sport-specific sense you'd need to be doing Anaerobic work rather than Aerobic, but if your just beginning you will find enourmous gains simply on a 40 minute jog. Even when your as fit as a fiddle never underestimate the benefits of a easy Sunday run.

If you've got access to a track you can do all sorts of intervals to get you fit for boxing, 10x400m, 8x600m 4x1600m. If no track then dont worry, a simple speed session could be 9x 2 minute with a minute recovery in between, or 6x 3 minutes.

Generally a speed session should involve about 20 minutes of actual running (not including warming up-down) so you could invent a session for yourself if your not feeling confident or a bit out of shape.

Also dont worry about keeping to a minute recovery, it's not the best for everyone. Sometimes you can run much better if you up the recovery say to 2 minutes or even more, I think the whole point of a interval session should be to actually recover during your recoveries. If your actually running with good form then your getting much more out of it than if your struggling to just catch your breath in what little rest time you've got. Ofcourse track guys are motivated both by a little ego and are after something called 'speed-endurance' which seems to be motive enough to keep the recovery to a minimum.


Regarding weights, it allways depends on what the individual is after. Most younger guys are after the whole men's health cover look, which after 6 months will turn into the typical bodybuilder obsession. If that's what your after then the best routine would be something like Gironda's 8x8 training. Just google Vince Gironda and you'll be a able to find some routines. Personally I think it's good because it combines the best of Arthur Jones HIT (High Intesity training) and Michalik's Intensity or Insanity (which is insane, you need to be unemployed and still be getting money for every supplement peice of protein you can find). Gironda teaches proper-form, proper excercises, good diet (ignore him on Soya Milk though) and his notion of 15-30 second recovery between sets gives it a cardio benefit to.

I'm still vain enough to do a 8x8 session with my bodyweight (dips, pushups etc) once a week or so:cool:

If your more after core/practical/real life strength try Kettlebells, bodyweight routines and Olympic Weightlifting. In your typical gym most guys will be bench pressing, alot also will do military presses and some even deadlift. You'll never see anyone clean and jerk or snatch, these two are the best excercises going. A study back in the day revealed Olympic Weightlifters had the vertical jump and 30m sprint equivalent to those specific events.

Plus they'll add on some serious mass in the upper-body if that's your aim and you take on enough calouries.

[Pogue]

Hope I haven't misunderstood your post but above all for boxing you need to be fit in terms of cardio, in the sport-specific sense you'd need to be doing Anaerobic work rather than Aerobic, but if your just beginning you will find enourmous gains simply on a 40 minute jog. Even when your as fit as a fiddle never underestimate the benefits of a easy Sunday run.

If you've got access to a track you can do all sorts of intervals to get you fit for boxing, 10x400m, 8x600m 4x1600m. If no track then dont worry, a simple speed session could be 9x 2 minute with a minute recovery in between, or 6x 3 minutes.

Generally a speed session should involve about 20 minutes of actual running (not including warming up-down) so you could invent a session for yourself if your not feeling confident or a bit out of shape.

Also dont worry about keeping to a minute recovery, it's not the best for everyone. Sometimes you can run much better if you up the recovery say to 2 minutes or even more, I think the whole point of a interval session should be to actually recover during your recoveries. If your actually running with good form then your getting much more out of it than if your struggling to just catch your breath in what little rest time you've got. Ofcourse track guys are motivated both by a little ego and are after something called 'speed-endurance' which seems to be motive enough to keep the recovery to a minimum.


Regarding weights, it allways depends on what the individual is after. Most younger guys are after the whole men's health cover look, which after 6 months will turn into the typical bodybuilder obsession. If that's what your after then the best routine would be something like Gironda's 8x8 training. Just google Vince Gironda and you'll be a able to find some routines. Personally I think it's good because it combines the best of Arthur Jones HIT (High Intesity training) and Michalik's Intensity or Insanity (which is insane, you need to be unemployed and still be getting money for every supplement peice of protein you can find). Gironda teaches proper-form, proper excercises, good diet (ignore him on Soya Milk though) and his notion of 15-30 second recovery between sets gives it a cardio benefit to.

I'm still vain enough to do a 8x8 session with my bodyweight (dips, pushups etc) once a week or so:cool:

If your more after core/practical/real life strength try Kettlebells, bodyweight routines and Olympic Weightlifting. In your typical gym most guys will be bench pressing, alot also will do military presses and some even deadlift. You'll never see anyone clean and jerk or snatch, these two are the best excercises going. A study back in the day revealed Olympic Weightlifters had the vertical jump and 30m sprint equivalent to those specific events.

Plus they'll add on some serious mass in the upper-body if that's your aim and you take on enough calouries.

Wow nice advice.

I don't really have any major desire other than to be a bit fitter so I can last longer in the ring and generally when I'm running around for football, and I just want a stronger/quicker punch. I don't want to have huge muscles, it doesn't appeal to me as long as I know I can punch well (It aint what you show its what your concealing ;)) but I would like to lose a bit of excess 'flab' :lol:. I'm not particularly fat but you know, it'd be cool.

Not that I wouldn't mind looking more toned but you know its not a major desire. The punching means more to me.

[FreeFocus]

I'm into weightlifting, although my gains and stuff have been compromised for months because of school and poor time management. I'm working on getting my dedication up because I hate seeing no progress or not being able to go to the gym.

Right now I'm around 175, not a high BF %, but I'm trying to bulk to 200 by the end of this year and hit a lean 185ish by next summer. I'm also into boxing, although I don't have much in the way of formal training. :( I'm going into Muay Thai and BJJ next year though.

Anywho, good luck!

[SoupIsGoodFood]

If your getting into boxing I would recommend you start jumping rope as well as strength training, to get your stamina up and to practice always having your feet moving, which is key.