weights

[Salty]

Talk about the pot(ato) calling the kettle black!

One paper I was reading a while ago talked about the need for doing strength training at the appropriate speed for the action. They found that the strength gains forged at the same speed as the training were maximised while at slower speeds the gains were reduced. However at a faster pace the gains were non-existant. So basically what i'm trying to point to here is the need for explosive movements such as dumbbell snatches and swings to gain the most benefit from strength training. Elastic bands are also a great way to train punch power and speed with a much less chances of injuring your joints.

[Salty]

Hey I just started doing deadlifts, benchpresses, squats and latpulldowns.
The thing is I don't really look to gain weight. (I do 5x5, once a week)
So my question is: can you actually get stronger doing weights, without gaining weight?

Only educated answers please...
PS: also read this thread http://www.boxingscene.com/forums/sh...d.php?t=233927 because no one has answered there so far

There are specific rep ranges for specific goals..

Strength: 1-5 reps
Strength/Hypertrophy:6-8 reps
Hypertrophy/Strength: 9-12 reps
Hypertrophy/Endurance:13-15 reps
Endurance: 16+ reps

Personally I keep my weights at 5 rep max weight doing 4 reps, when I can do 6 reps I increase the weigh till it drops down again.

[Hearnsz]

There are specific rep ranges for specific goals..

Strength: 1-5 reps
Strength/Hypertrophy:6-8 reps
Hypertrophy/Strength: 9-12 reps
Hypertrophy/Endurance:13-15 reps
Endurance: 16+ reps

Personally I keep my weights at 5 rep max weight doing 4 reps, when I can do 6 reps I increase the weigh till it drops down again.

Thanks,
what about the reps with pullups?
I can easily do over 5 reps. How am I supposed to add weight?
And pushups... I currently do 5 sets of 8 reps clappushups... Should I do less reps and add weight somehow? :O Again; how do I add weight?
I don't have a weghted vest and those things aren't available around here either I'm afraid. And pushups with a weighted backpack will hurt I predict.

Thanks in advance.

[PunchDrunk]

One paper I was reading a while ago talked about the need for doing strength training at the appropriate speed for the action. They found that the strength gains forged at the same speed as the training were maximised while at slower speeds the gains were reduced. However at a faster pace the gains were non-existant. So basically what i'm trying to point to here is the need for explosive movements such as dumbbell snatches and swings to gain the most benefit from strength training. Elastic bands are also a great way to train punch power and speed with a much less chances of injuring your joints.

Sounds like a load of crap to me. What the **** does

They found that the strength gains forged at the same speed as the training were maximised while at slower speeds the gains were reduced

even mean? The reason I call BS on this is very simple: How much weight can ANYONE lift at the same speed as they can throw a punch, run a sprint, or do anything else they do in their sport? Do I need to answer that question for you? It's an idiotic claim, pure an simple.

Also, go out and look at a DB snatch or swing sometime. The movement itself is quite slow compared to an actual jump. the speed is not the same, at all.

Strength gains are strength gains. If you want to increase your speed, there are two parameters:
1. Technique, which is what you're working on constantly in your boxing specific workouts.
2. Physical potential for developing powerful (and therefore fast) contractions in your muscle. This potential is increased with greater strength. The reason I use the word potential is that you need to be able to convert this strength to your sport specific movement. You can use "transition" exercises, like med ball throws, plyometrics, etc. to maximise the development, but I'd contend that for boxing, doing the right weight training, and regular boxing skill work alone can increase your speed and power on its own.

[p4pFuturRoi]

Of course it will but if you want to get alot stronger, you will need to increase the weights simple as. For boxing, heavy weights do not give you power or strength, it is a myth. Boxers do plyometrics, calisthenics and/or light weights for conditioning as power is already there or not. I assume you are not a fighter which is why you do more weights, so I don't understand why it would bother you to put a bit of weight on and get alot more strenght!? Check out spartanhealth.com, where he explains how doing dips and pull ups with weight added on a dipping belt will get you more functional strenght than other weight training exercises. It makes you more ripped too. His program is well cheap and very informative.

Loving ya sig Rafael S! I do have to deliver on the promise I have shown and I will.

[Salty]

Sounds like a load of crap to me. What the **** does even mean? The reason I call BS on this is very simple: How much weight can ANYONE lift at the same speed as they can throw a punch, run a sprint, or do anything else they do in their sport? Do I need to answer that question for you? It's an idiotic claim, pure an simple.

Also, go out and look at a DB snatch or swing sometime. The movement itself is quite slow compared to an actual jump. the speed is not the same, at all.

Strength gains are strength gains. If you want to increase your speed, there are two parameters:
1. Technique, which is what you're working on constantly in your boxing specific workouts.
2. Physical potential for developing powerful (and therefore fast) contractions in your muscle. This potential is increased with greater strength. The reason I use the word potential is that you need to be able to convert this strength to your sport specific movement. You can use "transition" exercises, like med ball throws, plyometrics, etc. to maximise the development, but I'd contend that for boxing, doing the right weight training, and regular boxing skill work alone can increase your speed and power on its own.

I'll try find the article again, but I think I have only a few sections saved, it was pretty difficult to read but i'll look again tonight after training hopefully.

PS I wasn't saying it was law, just that boxers need to realise it is an explosive sport, so It's fruitless to work slowly against resistance, even when that resistance is supplied by body weight and gravity, and then expect to achieve major gains in strength at high speed.

[P4PGOAT]

Thanks,
what about the reps with pullups?
I can easily do over 5 reps. How am I supposed to add weight?
And pushups... I currently do 5 sets of 8 reps clappushups... Should I do less reps and add weight somehow? :O Again; how do I add weight?
I don't have a weghted vest and those things aren't available around here either I'm afraid. And pushups with a weighted backpack will hurt I predict.

Thanks in advance.

if you want to add significant resistance to your pushups, go one handed.

The first time I tried a one handed push up, it was a real eye opener. I could easily do over 100 normal pushups in one go, sometimes stopping out of boredom before i was even tired. so i thought that it was definitely time to step up to one handed pushups. i also thought that they would be able to do atleast 10 or so, first time around. wrong. i couldn't even do one.

so how do you build up your reps, if you cant even do one in the first place, and conventional pushups just aren't making you stronger?

the best way, in my opinion, is to do one handed pushups, with your feet on the ground, and your hand on a raised platform of some kind. thiis makes the exercise much easier, (once you've mastered one handed pushups, you can move on to doing them with your hand on the ground, and your feet raised, for extra difficulty). i used a foot stool, and just did a few reps whenever i had a moment during the day. after a few days i was able to do 2 or 3 reps without the aid of the footstool, so i ditched it.

i learned this technique from Pavel Tsatsouline. you should check out his articles about strength training, and body weight resistance.

also read online for proper form while performing the exercise.

[painija]

for pullups pull yourself so high that the bat touches yout sternum. While pulling lean back so you are almost perpendicular to the floor when your sternum touches the bar. This are very hard and heavy.

[P4PGOAT]

Hey I just started doing deadlifts, benchpresses, squats and latpulldowns.
The thing is I don't really look to gain weight. (I do 5x5, once a week)
So my question is: can you actually get stronger doing weights, without gaining weight?

Only educated answers please...
PS: also read this thread http://www.boxingscene.com/forums/sh...d.php?t=233927 because no one has answered there so far

YES

over the last 6 months i've increased my strength quite a bit, whilst i've improved my physique by toning up, with very little or no gain in muscle mass. in fact, most people tell me that my muscles look smaller. but as i said, i'm considerably stronger. by doing 5x5 just like you, but much more often.