boxing and weight lifting

[Phenomkidd]

okay so basically wat most of u r saying is if i lift heavy weights with low reps it will improve my overall strength, explosivness/power, and if i lift it slow it will slow medown but if i lift it as fast as i can i wont loose or gain speed?? if i lift weight say of about 135 pounds with 15reps it will only build endurance etc.???

Heavy weight with low reps will improve strength, power, speed, explosiveness, etc.

No you will not become slow by lifting slow. Depends if you can do that weight easily or not, if its easy you won't notice strength gains, if its hard you will notice strength gains. You should gain endurance either way though.

[Spartacus Sully]

ok so i ment higher refering to the 40-60 range with 20-40% 1rm

what is limiting speed= muscle composition? technique? natural ability?

yeah some exersises you do want to hold the peak of the contraction almost all especially with heavy weights but you know unless you continue contracting after that point your actually ephasising the negative part of the contraction you know where your muscle is contracting but at the same time being stretched by the weight which oftenly results hyperplasia and the creation of new muscle fibers which help to use more lactacte acid and produce more atp whiel exercising. which is all good but cant possiably happen in the contracting phase of the movement so its pointless to do this phase slowly and more then likely will envoke hypertrophy and require decent amounts of stretching to straighen the joint area and increase the chances of you pulling a muscle whiel using it at a high speed.

so as i said Higher? weights with low reps and low speed will slow you down unless your concentrating on the negative.

[Phenomkidd]

ok so i ment higher refering to the 40-60 range with 20-40% 1rm

what is limiting speed= muscle composition? technique? natural ability?

That conflicts with your other post. Muscle composition and natural ability are genetics and would trump potential of top speed no matter high reps or low reps. Technique would also not relate to weight lifting.

yeah some exersises you do want to hold the peak of the contraction almost all especially with heavy weights but you know unless you continue contracting after that point your actually ephasising the negative part of the contraction you know where your muscle is contracting but at the same time being stretched by the weight which oftenly results hyperplasia and the creation of new muscle fibers which help to use more lactacte acid and produce more atp whiel exercising. which is all good but cant possiably happen in the contracting phase of the movement so its pointless to do this phase slowly and more then likely will envoke hypertrophy and require decent amounts of stretching to straighen the joint area and increase the chances of you pulling a muscle whiel using it at a high speed.

You can't create muscle fibers after birth. Hypertrophy is brought on more so by repetitions, not speed of the lift.

so as i said Higher? weights with low reps and low speed will slow you down unless your concentrating on the negative.

I disagree, give me two guys one squatting heavy for low reps normally and one squatting light for high reps normally. Both would be identical people in all aspects, the one with the powerlifting routine of heavy weight and low reps I would expect to win a sprint of 100m.

[Spartacus Sully]

doot doot doo but really im sure you belive that stem cells are just imaginary and theres nothing that exists that are refered to as satalite cells that help heal muscle fibers and some times turn 2 broken fiber halfs in to 2 muscle fibers i mean thats just redicilious.

genetics are genetics and natural ability is genetics though technique is not and as you said has nothing to do with weight lifting so guess that has something to do with a speed limitation. since im guessing you still dont understand this whole thing called hyperplasia and its place in muscle composition it would be pointless to go into fast and slow twitch mucles and how training can change your muscle composition and how diffrent training can cause diffrent aspects in the muscle complemntary of both classes.

[Spartacus Sully]

"I disagree, give me two guys one squatting heavy for low reps normally and one squatting light for high reps normally. Both would be identical people in all aspects, the one with the powerlifting routine of heavy weight and low reps I would expect to win a sprint of 100m."

ok thats fine but the guy that spints 100 meters over and over and over and over again would be faster then both your guys so would the guy that squats heavy weights explosively or squats light weight(20-40% 1rm) with higher reps (40-60) (now this is the important part) as fast as they can( you know where if you didnt have a good hold of the bar it would be flying out of your arms or like where you have to consciously start using the opposing muscles in your legs to slow you down at the peak so your not jumping off the ground as well as at the bottom so your not falling on your knees.

Though its not that the latter 2 would have increased speed its just that the 2 in your situation would have decreased speed. the guy that sprints every day would have increased speed especially if he sprints down hills and if he did what the latter 2 did he would be faster accelerate faster and be able to sprint for 800 meters and not just 100.

[Phenomkidd]

"I disagree, give me two guys one squatting heavy for low reps normally and one squatting light for high reps normally. Both would be identical people in all aspects, the one with the powerlifting routine of heavy weight and low reps I would expect to win a sprint of 100m."

ok thats fine but the guy that spints 100 meters over and over and over and over again would be faster then both your guys so would the guy that squats heavy weights explosively or squats light weight(20-40% 1rm) with higher reps (40-60) (now this is the important part) as fast as they can( you know where if you didnt have a good hold of the bar it would be flying out of your arms or like where you have to consciously start using the opposing muscles in your legs to slow you down at the peak so your not jumping off the ground as well as at the bottom so your not falling on your knees.

Sprinting consistently is not weight training so it doesn't mean anything. Repetitive sprints /=/ High Reps in weight training. When your lifting heavy enough the bar doesn't have a chance of flying out of your hands unless your a freak and if it did its too light for you. Lifting fast can make you more explosive but I don't see how you're getting that lifting it fast (too light anyway) vs lifting normal would make you faster.

Though its not that the latter 2 would have increased speed its just that the 2 in your situation would have decreased speed. the guy that sprints every day would have increased speed especially if he sprints down hills and if he did what the latter 2 did he would be faster accelerate faster and be able to sprint for 800 meters and not just 100.

You mean sprint uphill? A guy who is squatting heavy for low reps I would not pin as a 800m runner as that's mid distance. It comes in handy I would guess but I would always place that person as a sprinter. You can't compare running constantly to lifting because they're no the same. With sprinting constantly (I'm a sprinter) comes better form, better stride length, intuition, etc.

[Spartacus Sully]

my point is that weight lifting wont make you faster then you allready are.

that technique has nothing to do with weight lifting and sprinting has nothing to do with weight lifting but both can make you faster then you allready are. weight lifting can not improve speed all it can assist in is acceleration and endurance.

sprinting uphill helps with endurance and not making you faster then your allready are its like running with weights or with a parachute they have a point if your doing them explosively over a short distance

sprinting down hill is also called over running and emphasises the negative part working the muscle like a shock absorber as i said contracting yet stretching at the same time its similar to polymetrics and will increase the speed that your legs can work as a spring increasing your hop/jog/sprint rate box jumps and depth jumps will help with this as well as the ecentrict nature of those exercises the impact causes more tendons to form around the muscle increasing fast twitch properties.

what i ment and what i said was that if a person that sprints over and over again as part of a routine and also as part of a routine did 3 explosive squats with very high weight like 1 rm stretch and did say 6 sets of 40 reps as fast as they could with light weights where their pushing the bar up and actually pulling the bar down stopping it and pushing it back up again then when you reach peak you start pulling it down till your pushing it back up again you know as fast as you can then say another 3 explosive squats. they would be a sprinter that is constanly improving their speed (from sprinting/improving technique), the rate they can get to that speed (explosive heavy squats) ,and how long they can maintain that speed ( higher reps low weight high speed).

[Phenomkidd]

my point is that weight lifting wont make you faster then you allready are.

that technique has nothing to do with weight lifting and sprinting has nothing to do with weight lifting but both can make you faster then you allready are. weight lifting can not improve speed all it can assist in is acceleration and endurance.

sprinting uphill helps with endurance and not making you faster then your allready are its like running with weights or with a parachute they have a point if your doing them explosively over a short distance

sprinting down hill is also called over running and emphasises the negative part working the muscle like a shock absorber as i said contracting yet stretching at the same time its similar to polymetrics and will increase the speed that your legs can work as a spring increasing your hop/jog/sprint rate box jumps and depth jumps will help with this as well as the ecentrict nature of those exercises the impact causes more tendons to form around the muscle increasing fast twitch properties.

what i ment and what i said was that if a person that sprints over and over again as part of a routine and also as part of a routine did 3 explosive squats with very high weight like 1 rm stretch and did say 6 sets of 40 reps as fast as they could with light weights where their pushing the bar up and actually pulling the bar down stopping it and pushing it back up again then when you reach peak you start pulling it down till your pushing it back up again you know as fast as you can then say another 3 explosive squats. they would be a sprinter that is constanly improving their speed (from sprinting/improving technique), the rate they can get to that speed (explosive heavy squats) ,and how long they can maintain that speed ( higher reps low weight high speed).

Weight lifting CAN make you faster. I understand they can make you faster but this isn't about everything that can make you faster just weight lifting. Sprinting down hill is bad for your joints, knees mainly. I wouldn't recommend it to anyone. Sprinting uphill would make you faster in the long run it works your muscles to make them strong and more explosive.

Saying sprinting will increase your speed and weight lifting won't doesn't make sense. When you sprint and sprint you increase your anaerobic endurance, work your fast twitch muscle (like heavy lifting), work on form, etc. Take out form and you got increased anaerobic endurance. But thats endurance so take that out. You work on the muscle strength which can be done with weights. There are advantages to both, but saying sprinting can make you faster and not lifting does not make sense.

[Del Coqui]

A friend who's a trainer told me you can do it either way, go heavy low reps or go light high reps, what matters is that you shadow box at least two rds full speed, and as long as you end your workout that way your speed will increase. Good discussion guys, good points.

[Spartacus Sully]

ok fine weight lifting can make you faster but you have to be doing the movements quickly. explosive with heavy weights and quick with light weights. maybe you can even do heavy weights slowly though i dont think youll see as much of an improvement then if you did them explosively.

light weights with higher reps at a quick workrate can also make your faster if heavy weights can but these must be done at like a second per movement.

just for reference i was saying sprinting makes you a faster sprinter its not going to improve your hand speed

what damages your joints is the constant brakeing because your accelerating to quickly i would reccomend a less steep hill with a jog before sprinting down hill but if you can flow down the hill with out needing to brake your pace the whole way down your not really doing any damage to the joints at least not more then just running normally.