Weights.......not The Same Old Question..

[PunchDrunk]

if you hold he bar in a bicep curl, but with the over hand grip shown there, then rep up to the neck, then up again to the fully exstension of the arms then back down, this is a clean and press, much more effective!

More effective for what? Besides, a REAL clean and press starts with the bar on the floor...

[PunchDrunk]

I go to the gym in the morning and work on the bags, etc. Go to lift in the afternoon. This is the reverse of what it should be. Should do boxing stuff in the afternoon to loosen up after weights and/or running in the morning. But I get up for work at 4 AM and I've got to go to 2 different gyms to work out and don't want to drive all over town. I was in the boxing gym for 1 1/2 hours today.

Anyway, I work one muscle group per day each week. Today, for instance, it was the deltoids, 3 exercises: isolateral press (9 sets, 9 - 12 reps per set, 30 seconds between sets), dumbell press (9 sets, 9 - 12 reps per set, 30 seconds between sets), and isolateral deltoid machine (9 - 12 reps on each side, continuously alternating arms, and dropping the weight 10 pounds each time I fall below 9 reps, 8 sets total).

For legs, I did one hamstring curl exercise (9 sets, 9 - 12 reps, 30 seconds in between sets). Then I did a rotator cuff exercise on the pec deck (4 sets continuous lifting increasing 10 pounds each set as I warmed up - not too heavy). Then I stretched on the adductor machine for 20 minutes.

I do whatever exercises won't risk injury. I use challenging weights, but not so much that I am risking tearing or dislocating something. I also get at least 100 grams of protein a day.

That's a bodybuilding routine. Won't help your boxing any.

[halfstepdown88]

don't you need to be strong to be a better boxer though? Like deliver harder punches?

I don't know though, I am a newb

[El Guapo]

yea........it did help.....you gave me a few more lifts to do........and this almost exactly what ive started to do......
jog everyday.....
lift twice a week
box 3 times per week.
i also drink a protein shake the days i lift.....
i eat healthy....and drink nuthn but water.....1 gallon a day..

i only have 1 more question for you barry.......the days you dont lift....and you box instead......do you do any push ups, pull ups, or st ups...........................

thanx alot..............for your help.........

yep allways, everyday i do sit ups. crunches, chin ups........
box wrestle and jui jitsu on the other days!
1 day a week off!

[El Guapo]

What is your goal for your weight training? That routine looks pretty useless...

nothing much, just improves my speed and explosiveness,
dont say it doesnt because you dont see the outcome!!

and the clean and press,
it improves your biceps more than the millatary press,
i know what im talking about, i had a weight trainner in my thai gym not so long ago who put out personal routines for each of us!

your a moreon,
if you dont like my post, dont quote and dis-respect it!

[GR@Y SKIEZ]

thankz barry...........you've been a big help........

[PunchDrunk]

nothing much, just improves my speed and explosiveness,
dont say it doesnt because you dont see the outcome!!

and the clean and press,
it improves your biceps more than the millatary press,
i know what im talking about, i had a weight trainner in my thai gym not so long ago who put out personal routines for each of us!

your a moreon,
if you dont like my post, dont quote and dis-respect it!

Take it easy. I'm not looking to disrespect you. You seem like you get pretty upset. None the less I'll give you some advice. You can take it or leave.

First of all, clean and press does very little for your biceps. True, they're involved in the motion, but if they do much more than what putting a fork to your mouth does, then you're not doing them right! The clean part is 99% legs, back and shoulders. The last percent is bicep. The press part is basically the same as military press, except it's "easier" for your upper body to press the same amount of weight, since your legs are also involved in pushing the weight up.
My point in asking was that you can't just say one excercise is better than another, if you don't specify WHAT it's better for. It's like saying that bench press is better than squats, which is totally true, if you're looking to increase upper body strength. If you need stronger legs however, bench press would be pretty useless.
If you noticed, I also put powercleans on my list. So powercleans and military press (or push press, if you'd rather do it with leg assistance), add up to clean and press. Unless you want to do the full, weightlifting clean, which is WAY harder to learn?

One of the reasons I said that about your routine is that 2x10 isn't a very good set/rep scheme. I get the impression that you recently started lifting? If so it's not completely useless, but I'd do 3 sets of 10 instead of 2, if I were you. After a while, as your body adapts, you need to move on to lower reps, with higher weight, if you REALLY want to have good strength/power results. If you're a beginner, you're probably right about getting results right now. Beginners get results doing just about anything. It's just not a good set/rep scheme once you adapt.
Another reason is that there's a lot of useless excercises, that basically take up time and energy, you could put to better use (unless you're a bodybuilder). For example, there's no need to to do leg extensions and leg curls, when you're already doing squats. They won't do squat for you (pun intended). If you were a bodybuilder, it would be okay, but as an athlete, it's a waste of time, at best. The same goes for bicep curls (waste of time for an athlete!), tricep extentions. No need to do both incline AND regular bench press in the same workout. Switching it up once in a while from workout to workout is fine, though.
Basically, the routine looks like some sort of fullbody (as opposed to a bodypart split) bodybuilding routine for beginners. NOT what an athlete needs.

You should keep the squat, bench press, bent rows, clean and press (if you're doing them right, or have an olympic style weightlifter to teach you, and don't do 2x10, 5 reps are more than enough) and deadlifts. Throw everything else in the trash can, and put in pullups and full contact twists, lunges and step ups, and you have a pretty good arsenal of excercises. Just keep in mind, you can't do them all in every session, since they're all big compound movements. Do the more explosive (cleans) and technical (squats) first, in that order.
Do 3x10, 3x8 to get adapted to lifting weights, once you've done that 4x6, 5x5, 6x4 and 8x3 to build strength.