Boxing and weight lifting advise

[kkelis]

Hi all

Im starting boxing again next week (did a little a few years ago) and i was wondering on how it would be most effective for me to get the results im looking for. Im currently on a cutting diet (keto)..
Im 1'80 height ... 87 kg's ... approx.20 % bf
The gym is open monday - friday. I was thinking maybe mon/wed/fri can be my boxing days and tuesday and thursday would be weight lifting . Unfortunately , both gyms are closed saturday and sunday .

Ive also read many people stating that weight lifting is not needed in boxing .. How is that possible ? I see people pretty big in boxing videos etc...ok , i can understand someone doing a bulking diet + boxing training ....but is there enough focus and stress on the muscles while doing only boxing to make your muscles grow afterwards ? I dont understand how people manage to be big in size (even bigger then pure weight lifters many times) and do boxing like 3-4 times a week and run etc .

I only put those 2 days of weight training in because im afraid that if i dont do it and only do boxing, ill just keep shrinking and shredding off muscle (at some point) because of being in an anaerobic state 3-4 times a week .


My goal is to have a lean body but not to skinny .


Please, any help would be highly appreciated.

Thanks

 

[FormerFatty]

Ok here is my two sense I do MuyThai and BJJ. The guys who look like they have the body of bodybuilders is because the lift weights case closed. Some guys may naturally carry more muscle that realy show more when they have a low body fat but the real big guys all lift. When boxing make sure try to focus on more strength and balance exercises as well as compound movements, squats, and deads, Since I am sure you know technique and speed can make a bunch hurt way more than sheer muscle mass. If you have both then you are a monster

Also your body can only get as big as you feed it. So if you keep shrinking than A reduce your calorie expenditure or b increase you calorie intake.

Now how big you want to get is up to you knowing your body. I know in the off season wrestling and training I am able to train more an gain strength when I stay 210 to 220, but I do notice my cardio suffers. But I have more energy so I can work in the gym more hours.

When its competition time, and I know I need to last for a lot longer and need the speed and agility I know I am better in the 190's

 

[kkelis]

Thanks alot for that information .. its was excellent.

You mentioned to focus on strength .... does that mean that in my 2 day split at the gym .. i should implement the 5x5 stronglift method ? If your not aware of this workout routine ,see below one of the various ways to do them :
Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pullups/Chinups3xF
ProneBridges3x30sec

The routine was made for 3 times a week .. mon.tues.fri. and you alternate A with B every week . In my case i guess it will be for 2 days only.

This routine was designed for strength + mass .

As i mentioned in the first post... Ill be doing a 3 day split at the boxing gym (mon/wed/fri) which allows me only to do a 2 day split in the gym (tues/thurs) . Does that workout routine look decent to firstly , get rid of the remaining fat (around 8%) and does it look ok for after when i start bulking ? My diets are set and stable ... got 3J coaching me

Also , im not doing boxing for any professional reason . Its ust to get in shape and i always wanted to learn some kind of fighting sport ...so its more change of lifestyle and hobby .

 

[FormerFatty]

Same with me I train for the fun not a profession, and yes that is a good work out. Remember getting rid of the fat is diet not the workout. Just add a bit more cardio, though I know some guys have enough diet discipline that they do it with almost no increase in cardio.

 

[kkelis]

Thanks bro .. this helped out a lot !

 

[KO'd]

Great advice FF, personaly I found when weight training (heavy) it would really make me stiffer, so I started with light weight higher reps. Squats and deadlifts are great cause punching power comes from the legs. And I found with a higher protien intake I advoided alot of muscle lose. good luck with your goals KK

 

[kkelis]

Thanks KO ... but from what i read and what Fatty mentioned ... You should focus on strength for boxing ...but doing light weight and high reps doesnt make you stronger.

I think ... strength training wont necessarily make you stiffer if your on the right diet . Im assuming that if your on a cutting diet and doing strength training , you wont become stiff .. but also wont gain alot of strength .. .some strength.. but not the maximum . And when your bulking, logically you should be getting stronger and a bit stiffer ... but then you cut again ,, then bulk and so on and so on .

I dont know this for a fact... just seems logic to me in a way .

 

[FormerFatty]

dead lifts changed my BJJ game, I had so much power in my back to maintain posture

 

[kkelis]

im kinda skeptical about that squat on the 2nd day .. tuesday and thursday squats . .. sounds painful and might be overtraining ? the original format of this workout like i said was for monday wednesday and friday .. every workout has squats in it .. whats up with that?

 

[FormerFatty]

I don't think it will but of course it is subjective, and based on the amount of stress you put your body through. I found in the beginning of my workouts I had to do some leg exercise twice a week because my form was off and I really wasn't isolating and burning out the muscle. Like with calves and at first squats. Plus I was still getting used to the excerise so I wasn't really pushing a comparable "heavy" weight for my relative strength. As my body got used to the mechanics of the movement the weights went up plus I had better results and the muscle felt the good kind of sore where you know it was a tough workout.

Also i know most people do squats just once a week, but that is because they incorporate it into an entire leg routine. So they are hitting the squats, leg press, leg extensions, standing calf raises and then donkey calf raises. That's huge leg workout and a lot of strain on the muscles and nervous system.

In the end you know your body and with trial and error you will figure out how to make it respond.

 

[kkelis]

yeah true .. its only 1 leg workout in the routine .. so it should be fine .. right .. thanks alot again

 

[KO'd]

I see what you mean kk, for me I wanted to become good at boxing so I had to cut out the weight training for awhile(got a little skinny), but I understand what your sayin, it all depends on the individual goal.