anyone have any good muscle exercises?

[Sin City]

I had quit going to the gym for a while, before I would mostly do cardio and abs for boxing but I decided to put that on hold and focus on building muscle. I'm wondering what your routines are at the gym? I've been working out 5 days a week for a little over a month and a half now and I no longer get soar like when I first started. I'm not sure if taking Jack3d or stretching before my work outs has anything to do with this but I figured I'd ask you all what you do and try something else.. maybe I'll start feeling soar again? what does your work week at the gym look like? any good exercises I could try?

[OG Van Persie]

Are you doing all weight training 5 days a week. If so that is a bit too much. Remember rest is just as important as exercise. You need to let the muscle's heal before you tear them again or you will see very little improvement.

My best advice i can give you is don't do too many exercises that isolate your muscles too much. For example- Bicep curls and tricep pull downs only work 1 muscle so in my opinion they're a waste of time. A bench press will work your pec's, anterior deltoid and your tricep's. Most exercise where you're working your latissimus dorsi you are also working your biceps. See what i'm getting at?

Also for muscle hypertrophy i would recommend doing 3-5 sets, 8-12 reps with a 45-90 second rest. As for weight do about 60-80% of your 1 rep maximum.

[Sin City]

Are you doing all weight training 5 days a week. If so that is a bit too much. Remember rest is just as important as exercise. You need to let the muscle's heal before you tear them again or you will see very little improvement.

My best advice i can give you is don't do too many exercises that isolate your muscles too much. For example- Bicep curls and tricep pull downs only work 1 muscle so in my opinion they're a waste of time. A bench press will work your pec's, anterior deltoid and your tricep's. Most exercise where you're working your latissimus dorsi you are also working your biceps. See what i'm getting at?

Also for muscle hypertrophy i would recommend doing 3-5 sets, 8-12 reps with a 45-90 second rest. As for weight do about 60-80% of your 1 rep maximum.

yeah, I've been doing weight training all 5 days.

my schedule usually goes like this.

Monday: Chest and Tri's.
Tuesday: Back and Bi's.
Wensday: Shoulders & Abs
Thursday: Legs & Abs
Friday: Chest again & a few bi and tri work outs.

so I should do less then?

the reps you indicated is about what I've been doing.

[OG Van Persie]

yeah, I've been doing weight training all 5 days.

my schedule usually goes like this.

Monday: Chest and Tri's.
Tuesday: Back and Bi's.
Wensday: Shoulders & Abs
Thursday: Legs & Abs
Friday: Chest again & a few bi and tri work outs.

so I should do less then?

the reps you indicated is about what I've been doing.

Do about 4 days a week maximum. You do exactly what i used to do, isolate your muscles too much. You work your biceps and triceps doing most upper body exercises so i wouldn't waste too much time on them. Maybe a set or 2 here and there.

Also why are you working your chest and arms 2 days a week?

This is my average weekly work out.

Monday - Pectoralis major (chest), Deltoids (shoulders) and then i will finish off with a set or 2 on my triceps.

Wednesday - Latissimus Dorsi (back), will then do a set or 2 on my biceps. Will then do some ab workouts.

Friday - Will focus mainly on my calfs, quadriceps, gluteus and hamstrings. Maybe do some hip adductors and abductors as well.

Will also do some light cardio on tuesdays and thursdays.

[The Surgeon]

I had quit going to the gym for a while, before I would mostly do cardio and abs for boxing but I decided to put that on hold and focus on building muscle. I'm wondering what your routines are at the gym? I've been working out 5 days a week for a little over a month and a half now and I no longer get soar like when I first started. I'm not sure if taking Jack3d or stretching before my work outs has anything to do with this but I figured I'd ask you all what you do and try something else.. maybe I'll start feeling soar again? what does your work week at the gym look like? any good exercises I could try?

Keep mixing ur routines up, for putting on size id stick to 8-10 reps no more. Make sure ur eating plenty calories and getting enough protein - at least 1 gram per lb of body weight

IMO the best exercises for chest are benching and weighted dips (elbows flared outward)

For Triceps, Close grip bench press and skull crushers

Biceps, Incline dumbell curls and close grip bar curls

Legs, Squats (this helps stimulate overall growth) and barbell lunges

Back, Deadlifts and weighted pull ups

Theres a good chance u do all these, if u need some idea's for other exercises give me a shout

[Sin City]

Do about 4 days a week maximum. You do exactly what i used to do, isolate your muscles too much. You work your biceps and triceps doing most upper body exercises so i wouldn't waste too much time on them. Maybe a set or 2 here and there.

Also why are you working your chest and arms 2 days a week?

This is my average weekly work out.

Monday - Pectoralis major (chest), Deltoids (shoulders) and then i will finish off with a set or 2 on my triceps.

Wednesday - Latissimus Dorsi (back), will then do a set or 2 on my biceps. Will then do some ab workouts.

Friday - Will focus mainly on my calfs, quadriceps, gluteus and hamstrings. Maybe do some hip adductors and abductors as well.

Will also do some light cardio on tuesdays and thursdays.

I don't know. I figured I had to do it 5 times a week, otherwise I feel like I'm being lazy.. I just added another day of the exercises I like doing most really. But alright, thanks for the advice!

Keep mixing ur routines up, for putting on size id stick to 8-10 reps no more. Make sure ur eating plenty calories and getting enough protein - at least 1 gram per lb of body weight

IMO the best exercises for chest are benching and weighted dips (elbows flared outward)

For Triceps, Close grip bench press and skull crushers

Biceps, Incline dumbell curls and close grip bar curls

Legs, Squats (this helps stimulate overall growth) and barbell lunges

Back, Deadlifts and weighted pull ups

Theres a good chance u do all these, if u need some idea's for other exercises give me a shout

thanks for the help too!

[The Surgeon]

I don't know. I figured I had to do it 5 times a week, otherwise I feel like I'm being lazy.. I just added another day of the exercises I like doing most really. But alright, thanks for the advice!




thanks for the help too!

No problem man, i do 4 days a week myself, My split is
Chest and Biceps,
Legs,
Shoulders and Triceps
Back

I just do whatever im feeling like doing on the night as long as i get all body parts covered over the course of the week. Im a great believer in listening to ur body

If u really want some top advice go see Irondanhamza, he rolls in the History section for the most part and is a Personal trainer. Im sure he wouldnt mind giving some tips out he's a sound lad

[IronBoxer]

In boxing isolation exercises as well as a split routine where the focus is more on hypertrophy and making your beach muscles look good will not help you in any way. Two full body workouts done twice a week composed of basic compound movements done with free weights is the way to go. As far as sets, reps and intensity is concerned high weight with low reps and weight near your 1RM will build your raw power and will not add any significant size provided you keep your diet in check. Below is an example

Day 1
Bench-3x5
Squat-3x5
Bent Over Rows-3x5

Day 2
Overhead Press-3x5
Deadlift-3x5
Pull ups-3x12(extra weight can be added if necessary)

If you've have been lifting for quite a while you can substitute deadlifts with power cleans to work your explosive strength but if not I suggest you do deadlifts, novice lifters have no business doing ballistic movements. Also the low volume will not induce any sort of soreness.

[OldMoney91]

In boxing isolation exercises as well as a split routine where the focus is more on hypertrophy and making your beach muscles look good will not help you in any way. Two full body workouts done twice a week composed of basic compound movements done with free weights is the way to go. As far as sets, reps and intensity is concerned high weight with low reps and weight near your 1RM will build your raw power and will not add any significant size provided you keep your diet in check. Below is an example

Day 1
Bench-3x5
Squat-3x5
Bent Over Rows-3x5

Day 2
Overhead Press-3x5
Deadlift-3x5
Pull ups-3x12(extra weight can be added if necessary)

If you've have been lifting for quite a while you can substitute deadlifts with power cleans to work your explosive strength but if not I suggest you do deadlifts, novice lifters have no business doing ballistic movements. Also the low volume will not induce any sort of soreness.

how many times a week would someone do bodyweight training with a routine like the one you gave? Exercises such as crunches, pushups, etc.

[The Surgeon]

In boxing isolation exercises as well as a split routine where the focus is more on hypertrophy and making your beach muscles look good will not help you in any way. Two full body workouts done twice a week composed of basic compound movements done with free weights is the way to go. As far as sets, reps and intensity is concerned high weight with low reps and weight near your 1RM will build your raw power and will not add any significant size provided you keep your diet in check. Below is an example

Day 1
Bench-3x5
Squat-3x5
Bent Over Rows-3x5

Day 2
Overhead Press-3x5
Deadlift-3x5
Pull ups-3x12(extra weight can be added if necessary)

If you've have been lifting for quite a while you can substitute deadlifts with power cleans to work your explosive strength but if not I suggest you do deadlifts, novice lifters have no business doing ballistic movements. Also the low volume will not induce any sort of soreness.

As far as boxing goes, ie if u intend to keep fighting and in the same weight class this is the routine to go for.

My post was more based on building up ur body mass, not for boxing purposes