hypertrophy

[Spartacus Sully]

[F l i c k e r]

Your hypertrophy should come in around 3 and 4.

For that part, you should be doing explosive training.

Power lifting, plyometrics, wind sprints, bleacher/stair sprints, hill sprints.

Your muscles will naturally start to get bigger in response to the type of training.


You have to remember to stretch a lot. To keep your flexibility. Also keep up with your skill training; muay thai, boxing etc.

You could also take a good creatine and protein supplement. It'll help you out in gaining a bit faster. I advise powders over pills. Pills are just a bitch to keep taking.

[josh-hill]

Your hypertrophy should come in around 3 and 4.

For that part, you should be doing explosive training.

Power lifting, plyometrics, wind sprints, bleacher/stair sprints, hill sprints.

Your muscles will naturally start to get bigger in response to the type of training.


You have to remember to stretch a lot. To keep your flexibility. Also keep up with your skill training; muay thai, boxing etc.

You could also take a good creatine and protein supplement. It'll help you out in gaining a bit faster. I advise powders over pills. Pills are just a bitch to keep taking.

that is another thought i had. not do any specific hypertrophy work but just eat lots and lift heavy and hope i see gains along the way. do you think this would work?

@ sully.

like i said im not trying to look like a bodybuilder, more like this


there are plenty of muscular boxers too

[Spartacus Sully]

that is another thought i had. not do any specific hypertrophy work but just eat lots and lift heavy and hope i see gains along the way. do you think this would work?

lifting heavy is hypertrophy specific.

when you lift heavy you use fast and slow twitch fibers, but due to the explosive nature of fast twitch fibers your up to 10 times more likely to tear the fast twitch fibers then the slow twitch fibers.

resulting in Myofibril hypertrophy of mainly fast twitch fibers.

this increase in the muscle mass ratio of slow twitch to fast twitch degrades your ability to perform fine motor skills like blocking, punching, and foot work. this can have an ill effect on timing, use of distance, and speed.

though if your goal is recovery from an injury, not doing boxing, or dealing with insecurity....then lifting heavy is fine...but you should probably be on a physical therapy forum, bodybuilding forum, or mma forum.

[Spartacus Sully]

that is another thought i had. not do any specific hypertrophy work but just eat lots and lift heavy and hope i see gains along the way. do you think this would work?

@ sully.

like i said im not trying to look like a bodybuilder, more like this


there are plenty of muscular boxers too

the isue isnt looking like a body builder its developing to great of a fast twitch to slow twitch muscle ratio through heavy lifting.

Slow twitch muscle is the sole muscle responsible for fine motor skills.

and everything about technique depends on your fine motor skills.

when you lift heavy weights you build fast twitch musle at a much greater rate then slow twitch, budening your slow twitch muscles and degrading motor skills.

[josh-hill]

lifting heavy is hypertrophy specific.

when you lift heavy you use fast and slow twitch fibers, but due to the explosive nature of fast twitch fibers your up to 10 times more likely to tear the fast twitch fibers then the slow twitch fibers.

resulting in Myofibril hypertrophy of mainly fast twitch fibers.

this increase in the muscle mass ratio of slow twitch to fast twitch degrades your ability to perform fine motor skills like blocking, punching, and foot work. this can have an ill effect on timing, use of distance, and speed.

though if your goal is recovery from an injury, not doing boxing, or dealing with insecurity....then lifting heavy is fine...but you should probably be on a physical therapy forum, bodybuilding forum, or mma forum.

well i have a physio program im following, im just thinking for after that when i get back to training properly.

the isue isnt looking like a body builder its developing to great of a fast twitch to slow twitch muscle ratio through heavy lifting.

Slow twitch muscle is the sole muscle responsible for fine motor skills.

and everything about technique depends on your fine motor skills.

when you lift heavy weights you build fast twitch musle at a much greater rate then slow twitch, budening your slow twitch muscles and degrading motor skills.

what you said about slow twitch fibers is very interesting. i have always read that its better to work on fast twitch as these lead to the more explosive punches. can you point me to any studies that prove your point?

[Spartacus Sully]

well i have a physio program im following, im just thinking for after that when i get back to training properly.



what you said about slow twitch fibers is very interesting. i have always read that its better to work on fast twitch as these lead to the more explosive punches. can you point me to any studies that prove your point?

didnt we have this conversation?

block something imaginary

then have some one throw slow punches at you and block them.

if you feel like your slower at blocking when some ones throwing the punches your lifting too much heavy weights. you subconsiouly slow down so you can ensure your blocking at the correct place when some ones actually punching to you, where as when you block in the air there is no exact point your aiming for.

personally id allways reccomend plyometrics over any kind of heavy weight lifting for the sport of boxing.

[OG Van Persie]

didnt we have this conversation?

block something imaginary

then have some one throw slow punches at you and block them.

if you feel like your slower at blocking when some ones throwing the punches your lifting too much heavy weights. you subconsiouly slow down so you can ensure your blocking at the correct place when some ones actually punching to you, where as when you block in the air there is no exact point your aiming for.

personally id allways reccomend plyometrics over any kind of heavy weight lifting for the sport of boxing.

I agree with this 100%. Especially if your fighting in a lower weight class.

[josh-hill]

didnt we have this conversation?

block something imaginary

then have some one throw slow punches at you and block them.

if you feel like your slower at blocking when some ones throwing the punches your lifting too much heavy weights. you subconsiouly slow down so you can ensure your blocking at the correct place when some ones actually punching to you, where as when you block in the air there is no exact point your aiming for.

personally id allways reccomend plyometrics over any kind of heavy weight lifting for the sport of boxing.

i think we have discussed similar things before, but i want to understand the why more than the what. i will read alot of your posts though to see if it enlightens me, because some of what you say makes alot of sense. plyometrics are covered in stage 3, power and speed, however power is only the maximum force in the lowest amount of time, so to get power up you need to be stronger and faster.

myofibrilar hypertrophy, dose increase stregnth. and i no doubt someone will say strength is also controlled by the CNS and how much of the muscle you can recruit per movement. so that is covered in the strength stage.

as for your theory about blocking, can you explain WHY it shows that? it sounds like its just because muscle memory isnt as good. i cant see how it proves anything, so please enlighten me

[Spartacus Sully]

i think we have discussed similar things before, but i want to understand the why more than the what. i will read alot of your posts though to see if it enlightens me, because some of what you say makes alot of sense. plyometrics are covered in stage 3, power and speed, however power is only the maximum force in the lowest amount of time, so to get power up you need to be stronger and faster.

myofibrilar hypertrophy, dose increase stregnth. and i no doubt someone will say strength is also controlled by the CNS and how much of the muscle you can recruit per movement. so that is covered in the strength stage.

as for your theory about blocking, can you explain WHY it shows that? it sounds like its just because muscle memory isnt as good. i cant see how it proves anything, so please enlighten me

theres explosive strength, maximal strength, speed strength and endurance strength

myofibril hypertrophy improves maximal strength while explosive strength is more along the lines of activating more of the muscle.

so like maximal strength really never needs to be more then some one the same weight as you, so body weight exercises are perfect for maximal strength.

and with plyos you improve explosive strength.

speed strength you improve with practice

and endurance you improve with all of the above.


as far as the blocking thats fine motor skills, i cant find the wiki article i read it in. really its just a matter of control over the movement. slow twitch muscles are responsible for fine motor skills, and theres a point when you have too much fast twitch fibers and it degrades your fine motor skills. so you cant stop and start with as much perscision thus you are slower.

so with plyos instead of heavy lifting you build explosive strength activating more of the fibers but with the relatively lighter weight you dont cause an increased fast twitch ratio thus retaining your fine motor skills.

this is why plyos are better.

plyos, calisthenics, cardio, and training is all you need.