This is the program I have in mind for now.. it's on 3 days and I go to the gym every 2 days... 7 times over 2 weeks.
3 x 8 reps... besides abdos and clap pushups(3xFailure)

Day 1:
Dumbbell Bench Press
Lever Chest Press
Standing Fly
Curl
Cable Pushdown
Cable Curl
Abdos

Day 2:
Bent-Over Row
Front Pulldown
Arnold Press
Shrug
Lateral Raise
Lower Back Extension
Abdos

Day 3:
Bench Press
Curl
Cable Pushdown
Reverse Curl
Wrist Curl
Reverse Wrist Curl
Clap Push-Ups
Abdos

I'm wondering if that seems good for weight gain? And I feel my lower body is much stronger than my upper body, is it a problem if I don't train the lwoer body? I would rather put more emphasis on chest/arms, but I can always switch the forearms to day 1 and use day 3 for lower body exerices.

Any input would be welcomed.

Thank you.

Training your legs is essential. You'll get better gains up top if you train your legs because of the added testostrone your body will produce

i'd add dips too.

Alrite, I'll probably do legs on day 3.

What about muscle gains? do you believe 3x8 will do it along with the right nutrition?

You need none of those exercises, IMO. If you want to increase your overall strength and your boxing both, do squats, cleans, and deadlifts. 4 sets of 6-8 reps to failure, one day of each exercise. And box on non-weightlifting days, including plyometrics (pushups, situps, burpees, wall sits, medicine ball work, etc.) and boxing drills. I lift weights every other day and box every other day, 6 days a week.

Compound exercises -- e.g. squat, clean, and deadlift -- strengthen your entire body because they train your muscles to work in concert. Isolation exercises -- cable pulldown, curls, wrist curls, etc. -- only work one muscle group. Boxing is not about sheer physical strength. A devastating punch is like a good golf swing; it requires coordination more than strength. A punch starts in your feet, travels up your leg, through your hips, across your back, and down your arm to your hand, which closes at the moment of impact delivering the force; your biceps and lats whip the hand back, delivering the "snap." All those muscles need to be chained together. Big biceps or ripped abs will not make you a good boxer.

Squats build balance and leg (quad) strength, as well as working 75% of the muscles in your body when done properly. Cleans build coordination and explosive power. Deadlifts build hand, leg (hamstring), and back strength. That should be all the weight training a boxer needs, unless he is really deficient in one muscle area.

What Fraidy said. Even if you're not a boxer, but just want to put on size, you're much better off incorporating big compound movements into your program. The exercise selection you have postet is absolute crap without them...

I think I,ll move the forearms exercices to day 1.
Use Day 3 to do compounds/legs.

Cleans
Deadlift
Squats
Leg Extension
Lying Leg Curl
Dips

Sounds good?
Abdos

I think I,ll move the forearms exercices to day 1.
Use Day 3 to do compounds/legs.

Cleans
Deadlift
Squats
Leg Extension
Lying Leg Curl
Dips

Sounds good?
Abdos

Sounds bad... Have deadlifts as a main exercise one day, squats one day, and cleans one day. Make sure to have one major pressing movement, and one major pulling movement for the upper body for each day as well. The rest is just bonus stuff to do if there's time/energy for more.

The number after the exercise represents the number of reps and sets. So 10,8,8,6 would be 4 sets with Set one having 10 reps, Set two 8 reps, and so on

Day 1

Exercise (Back & Biceps)

Chin Ups - 8,8
One Arm Rows - 8,8,8
Seated Rows (wide) - 8,8
Seated Rows (Close) - 8,8
Lat Pulldowns - 10,10,8
Barbell Curls - 8,8,6
Ez Bar Preacher Curls - 8,8,6
Incline Curls - 8,8
Concentration Curls - 10,10

Day 2



Exercise (Chest & Tri's)

Incline Bench - 8,8,6
Bench - 10,8,8,6
Decline Bench - 8,8,6
Flys - 8,8
Pullovers - 10,10
Tri-cep Pushdowns 10,8,8,6
Dips - 10,10,10
Weighted Bench Dips - 10,10,8

Day 3

Exercise (Back & Shoulders)

Shoulder Press (Machine) - 10,10,10
Incline Rear Lats - 10,10,10
Shoulder Press (free) - 10,8,8,6
Lying Side Lats - 10,10
Shrugs - 10,8,8
Upright Rows - 10,10
Front Wrist Curl - 10,10,10
Back Wrist Curl - 10,10,10

Day 4

Exercise (Legs)

Squats - 8,8,8
Leg Ext - 8,8,8
Leg Curls - 8,8,8
One Leg Calf Raises - 10,10
Calf Raises - 10,10

The advantage of doing legs is that first boxing is not just an upper body sport so it will help your fighting and also the legs are huge muscles so when you work them large amounts of hormones are released into your body which will in turn make it easier for you to get better gains all over.

The number after the exercise represents the number of reps and sets. So 10,8,8,6 would be 4 sets with Set one having 10 reps, Set two 8 reps, and so on


In those terms, my routine looks like this:

Day 1:
Squats 6,6,6,6,6,6

Day 2:
Boxing

Day 3:
Power Cleans 6,6,6,6,6,6

Day 4:
Boxing

Day 5:
Deadlifts 6,6,6,6,6,6

Day 6:
Boxing

Day 7:
Rest

You do not need to do 4 different types of curls, 3 types of bench press, and 2 types of lat exercises. Seriously. At least, not for boxing. If you want to bodybuild, great; if you want to train for boxing, get your butt in the boxing gym as much as possible and use compound lifts to augment your training.

I have a question. For my conditioning, I work on cardiovascular and calisthenics training, but I do not have ANY weight resistance training in my routine. Do I need weight resistance training to become a better boxer?

Hey fraidycat,

I do a lot of weights right now because I'm not boxing. I'll only go back to a boxing gym when spring comes and I'm in better shape. Alreasy lost 7 pounds in 2 weeks of jogging, bike, weights.

Now at 5'10, 175 pounds.

I have another question, I still spar with a friend every once in a while, but everytime he hurts his thumb. His wraps are great and everything. Do you know anythign that could help him with that?

Thanks

hmm.. I don't really lift any weights at all...

I've been watching all the talk and now it makes me wanna add something to the training.... Squats,Deadlifts,.. and what are cleans?

I'm gonna tell my trainer I wanna start lifting today.

Hey fraidycat,

I do a lot of weights right now because I'm not boxing. I'll only go back to a boxing gym when spring comes and I'm in better shape. Alreasy lost 7 pounds in 2 weeks of jogging, bike, weights.

Now at 5'10, 175 pounds.

I have another question, I still spar with a friend every once in a while, but everytime he hurts his thumb. His wraps are great and everything. Do you know anythign that could help him with that?

Thanks

I'd say try getting to 165 first off *(like myself)* I'm 5'11... Unless you think you'd lose too much muscle...

And about the partner hurting his thumb... He's throwing his punches wrong... Thats why he's getting hurt when he spars.

I used to have the same problem.

I know it was for fraidy but I jus read it and wanted to answer.

Thank you Da1catas..

My objective was below 170, but I did not expect to lose weight so quick, I believe I'll be able to go down to 165.

About my friend, might be that. I'll try to notice how he hurts it next time. I believe it's when he hits my elbows but I'm not sure. I'll ask him.

i used to do a lot of weights..and no boxing training..
5' 11"
lost a lot of bulk since i started conditiong drills,boxing and running..i was 182 lb .a lot of that was fat also!
now still doing weights 3 times a week as well as boxing training..
now 145 lb with 8-9% bf..

i used to do a lot of weights..and no boxing training..
5' 11"
lost a lot of bulk since i started conditiong drills,boxing and running..i was 182 lb .a lot of that was fat also!
now still doing weights 3 times a week as well as boxing training..
now 145 lb with 8-9% bf..

Whoa... 145 now... so alot fo that had to be fat.

yeah man,im in prime condition now..do you think 145 is too light for 5'11"

. Squats,Deadlifts,.. and what are cleans?



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