My fitness routine...

[Bobby Shaw]

Yes I know I should do high weights and low reps... But please comment my exercices, the # reps, and the # sets!

I dont really see what you will have done in 10seconds,how many reps do you do in 10sec.If you are doing so many its not that you are so fast or conditioned,its just that your body is not being challenged.

The bike or treadmill,do you alternate those two?

[Dsalazar35]

interesting..

[Hearnsz]

I dont really see what you will have done in 10seconds,how many reps do you do in 10sec.If you are doing so many its not that you are so fast or conditioned,its just that your body is not being challenged.

The bike or treadmill,do you alternate those two?

Ofcourse I'm supposed to do as many reps as possible in 10 sec. Usually it's about 5-7 I think. And most people say you need 1-5 rep for plyometrics :x

[JF91]

Threadmill lol

[Salty]

Power As you can see by the "x3" I do this cirquit 3 times but at the last turn most reps/times have doubled
Chest Press 10sec x3
Flies 10sec x3
Reverse Flies 10sec x3
Dips 10sec x3

I've quoted these, because 10 seconds is hardly many reps at all, you should be doing about 10 reps at maximum weight for 3 sets. Otherwise your doing about 3 reps in that time which is hardly worth doing. Doing listen to the guy in here who says body weight exercises are the best as your body does't know the difference and he doesn't know what he's talking about. But dips should be increasesd quite a bit. Also include some clap pushups in there as they are plyometrics and allow you to explode off the ground instead of deccelerating like you do with weights.

That sort of workout will show gains well if you make sure your nutrition (especially post workout) is up to scratch. Remember you can exercise all you want but if you don't fuel your body right you will hit a limit a lot sooner than someone who does.

[Hearnsz]

Thanks for the info mate. And yes I've actually been doing 10 reps instead of 10" lately. But I find it strange that people tell me to do 5 reps of explosive pushups rather than 10, and now you're telling to do 10 reps of everything atleast...
Also does it matter how much time I rest between my sets? Cause as said before I follow this circuit so it could be that I rest like 7+ minutes between the sets of a same exercice...
eg: I do 10 Shoulder Presses and 7 minutes later I do 10 again because during those 7 minutes 'resttime' I've been doing Flies, Reverse Flies, Lat Pulldowns, Chin ups, Dips, etc...

[Salty]

Ofcourse I'm supposed to do as many reps as possible in 10 sec. Usually it's about 5-7 I think. And most people say you need 1-5 rep for plyometrics :x

Plyo is no different from other anerobic exercise, where you have probably about 45 seconds worth of anerobic ATP in your muscles (through training this can increase). At this point your body increasingly begins to switch over to the aerobic system. The importance of this is that during the first 45 seconds (continuous exercise) your body is at peak perfomance pretty much, and so fast twitch muscle fibres are in use. However once the aerobic energy system has kicked in fast twitch muscle fibres have been "exhausted" of fuel and the slow twitch begin to work (thus you stop targeting them, which is the opposite of what you want to do).

So you should be training your plyo for much longer than 5 reps, more like up to 20 or more. But you have very little plyometrics in your workout, it is more of a strength routine. Plyo starts by stretching the muscle, then a fast contraction, so things like calf raisers, broad jumps and clap pushups are considered plyo where shoulder and bench presses are not.

[Hearnsz]

Thanks again,
But my fitness routine trains explosive strength right? Because I do the reps as fast as possible. I tought plyometrics were also to train explosive strength...

Also I'm getting confused here because you say plyometrics (eg: clap pushups) should be like 20 reps while most other people say it should be 5 reps...
Or are 'clap pushups' not the same as 'explosive pushups'??

[Salty]

They are the same thing, where you "push" yourself off the ground? Personally i do sets of 20 but theres not much point doing 5 if you can do that easily if you get what i mean. But no most of your routine is not plyo, but rather just strength training which is still essential for explosive strength as you call it.

[2swell k-wells]

Some trainer at the fitness gym made me a schedule when I told him I wanted to focus on endurance and explosive power. (cause that's what you should focus on for boxing right? along with technique ofc)
So this is the result:

Warmup
Treadmill 15min (till heartbeat 170)

Power As you can see by the "x3" I do this cirquit 3 times but at the last turn most reps/times have doubled
Chest Press 10sec x3
Flies 10sec x3
Reverse Flies 10sec x3
Shoulder Press 20rep x3
Lat Pulldown 25rep x3
Chin Up 15rep x3
Dips 10sec x3
Squat 20rep x3
Leg Press 35rep x3
then some dumbbell exercice where I lean horizontal and pull the dumbbell to my chest. 20rep x3

Switching
Squat, Rowing, Shoulder Press, Lunge, Dips: all 1minute

Abs
Don't need to specify here, I'm sure this is a good workout part.

Cardio
Bike or Treadmill or whatever 45-60min

All the exercices are on fitness machines with certain weight ofc. Are there important exercices that I should add, or are there some that I should cut?

Thanks in advance.

you work out like a woman.