weight liftin for boxing

[Maxgaggi]

how do you guys advise to work on weights?

just want to improve my strenght, donīt want to gain weight.

thanks!

[josh-hill]

there is a thread on this page about it...

anyways listen to what brooklyn bomber says. he knows what he is talking about.

[axo90]

according to my local ymca...
lifitng heavy weights in 4-6 reps will add mass.
lifting medium weights in 8-10 reps will add less mass and build some muscle endurance. lifting light weights in 14-16 reps will tone and really build muscle endurance.

[Undefeated]

Do pull ups.. Dips.. Work out your core.

[Jack3d]

The first thing you need to understand is that no matter what program you decide to follow you will not gain ANY weight whatsoever unless you are eating adequately.

If you lift and eat a lot you will gain weight. How much you gain and what you gain (fat/muscle) depends on what you eat and how much/often you eat.

The more you eat the bigger you will get, and vice versa. If you eat good food you will gain quality weight, if you eat like **** you will gain slop.

For boxing, most pundits here will tell you that weights aren't necessary, which they aren't, BUT they can and do make a difference if you train with them properly.

I recommend doing a combination of heavy compound lifts (Squats and Deadlifts), olympic lifts (Power Cleans, Snatches), and plyometrics. In addition you can also throw in your traditional bodyweight exercises like Pull-Ups and Push-Ups, crunches, planks etc.

As far as rep ranges on the Compound and Oly Lifts. I'd probably stick the 3-5 rep range.

Hope that helps.

[mushahadeen]

idk seems like that would make making 140 pretty impossible. i can't do vegan like tim bradley.

[killsomething]

If you want pure strength you're looking at near-maximal weight, low reps (2-6), and high sets (3-5). This is for your core exercises (deadlift, squat, bench, military press, etc...the multi-joint movements). Anything else, just don't use a weight that allows you to go over 10 reps. Whatever your workout, hitting each muscle group twice per week is enough. (I liked to do the whole workout, upper and lower body, 2 times per week, 3.5 days rest between.)

The tricky part is eating right, because you want to be able to recover adequately yet not gain muscle. Expect soreness while you figure it out.