Does a 20-30 rep range provide enough resistance to maintain muscle?

[Dirkmcgirk]

As I begin to take boxing more and more seriously I have abandoned heavylifting for lifting that maintains my size and hopefully increases my muscular endurance. Am I going about this the right way in terms of maintaining my size?

 

[3J]

is your diet on point for maintaining your size???

boxing is an extremely high endurance sport...

are you doing 20-30 to failure?? what is your size?? how much muscle do you have??

is having that much muscle going to work against your endurance??

more muscle = more needs for things like oxygen and fuel

 

[Milton]

Look forward to your updates!

 

[Megatron28]

As I begin to take boxing more and more seriously I have abandoned heavylifting for lifting that maintains my size and hopefully increases my muscular endurance. Am I going about this the right way in terms of maintaining my size?

I can't speak to the quality of this study, but it indicates that very high reps at low intensity done to failure results in hypertrophy .

Resistance exercise load does not determine training-mediated hypertrophic gains in young men

 

[luckypaul]

Endurance is everything in a sport like boxing. High rep work is the only lifting I would do, and not much. Your strength is built with a heavy bag and good technique not so much with barbells.

 

[Dirkmcgirk]

Endurance is everything in a sport like boxing. High rep work is the only lifting I would do, and not much. Your strength is built with a heavy bag and good technique not so much with barbells.

Don't I know it, but I still wanna be sexy. I have been consulting Charles Bronson off site. Helluva guy!

 

[Dirkmcgirk]

is your diet on point for maintaining your size???

boxing is an extremely high endurance sport...

are you doing 20-30 to failure?? what is your size?? how much muscle do you have??

is having that much muscle going to work against your endurance??

more muscle = more needs for things like oxygen and fuel

I'm just eating to eat. I eat relatively healthy, but Im not counting calories. I ramp up on days I train hard and low carb the days I don't. I don't do much running, mainly technique work and boxing conditioning.

I do 20-30 reps till failure 5 sets per exercise, 3 to 4 exercises a muscle group. i don't train arms and haven't for 2 years/

Ultimately I just wanna be a pretty good journeyman. I have talent but started late. I make more money now than I would likely make if i never took a loss for at least 15 straight fights over 3-4 years. I say all that to say if there were hundreds of thousands or millions of dollars on the line I would do whatever is necessary to be the best regarding the appearance of my physique, but given the reality of my career i would like to keep a little muscle even if it means it requires more oxygen

 

[anzel]

I know nothing about boxing but I like watching and I think boxers are impressive athletes.
Based on your last post... you mention being a journeyman. And making money if you never took a loss.... so I'm just trying to understand.... you basically go up against guys at a certain level where u been winning but you yourself are not expected to go beyond that level??
But if you never took a loss wouldn't you be moving up?
May be a stupid question but I'm really interested and I couldn't follow what you wrote.

 

[SJC]

Don't I know it, but I still wanna be sexy. I have been consulting Charles Bronson off site. Helluva guy!

Bronson seems to know whats up since he's been doing it forever.

 

[3J]

i highly recommend you start tracking your macros and calories.. youre kinda playing a guessing game with your nutrition, which drives 80% of your progress.. why do that?? why put in all that work and not pay attention to the most important thing?? if you need help i have a free diet advice thread in the diet section... or if you want more personalized one on one services email me at 3jdiet@gmail.com or check out my website: 3J's Nutrition

I'm just eating to eat. I eat relatively healthy, but Im not counting calories. I ramp up on days I train hard and low carb the days I don't. I don't do much running, mainly technique work and boxing conditioning.

I do 20-30 reps till failure 5 sets per exercise, 3 to 4 exercises a muscle group. i don't train arms and haven't for 2 years/

Ultimately I just wanna be a pretty good journeyman. I have talent but started late. I make more money now than I would likely make if i never took a loss for at least 15 straight fights over 3-4 years. I say all that to say if there were hundreds of thousands or millions of dollars on the line I would do whatever is necessary to be the best regarding the appearance of my physique, but given the reality of my career i would like to keep a little muscle even if it means it requires more oxygen

 

[Roush]

i don't know shit about boxing,, but personally I'd at least 4 times per month still do some myofibrillar hypertrophy training (low rep strength based), this will keep your nervous system strong and firing, as well as keep those muscle fibers strong and explosive.
that's needed in most sports based training .. doing only sarcoplasmic high rep muscular endurance will result in a loss of 'overall' strength and explosiveness over time. add in the occasional 'strength' and explosiveness low rep training day just to keep strength up

 

[Anon44]

I'm just eating to eat. I eat relatively healthy, but Im not counting calories. I ramp up on days I train hard and low carb the days I don't. I don't do much running, mainly technique work and boxing conditioning.

I do 20-30 reps till failure 5 sets per exercise, 3 to 4 exercises a muscle group. i don't train arms and haven't for 2 years/

Ultimately I just wanna be a pretty good journeyman. I have talent but started late. I make more money now than I would likely make if i never took a loss for at least 15 straight fights over 3-4 years. I say all that to say if there were hundreds of thousands or millions of dollars on the line I would do whatever is necessary to be the best regarding the appearance of my physique, but given the reality of my career i would like to keep a little muscle even if it means it requires more oxygen

You don't do much running?

Either you're knocking people out left and right and you're a beast or you're fighting a bunch of chumps. Roadwork is sooooo important for fighters. Cardio cardio cardio.

Seen so many good prospects over the years that couldn't commit to the roadwork and they always lose cuz they gas.

 

[carverelli]

You don't do much running?

Either you're knocking people out left and right and you're a beast or you're fighting a bunch of chumps. Roadwork is sooooo important for fighters. Cardio cardio cardio.

Seen so many good prospects over the years that couldn't commit to the roadwork and they always lose cuz they gas.

Just watch rocky a couple times bro

 

[Anon44]

Just watch rocky a couple times bro

Or duran leonard. Leonard hearns,tyson douglas, hagler leonard. Ali foreman, schmeling louis1, the list goes on and on.

 

[oldmusclemike]

The answer is yes. If you work your high reps to fatigue/ failure and what I would call a burn. Also doing giant sets with little recovery time which will mimic some of what you will encounter in the ring to some degree.

You can maintain some of the muscle size you have or want to maintain if you also do one or two heavy sets just for the maintenance purpose.

 

[Dirkmcgirk]

You don't do much running?

Either you're knocking people out left and right and you're a beast or you're fighting a bunch of chumps. Roadwork is sooooo important for fighters. Cardio cardio cardio.

Seen so many good prospects over the years that couldn't commit to the roadwork and they always lose cuz they gas.

My knees are atrocious(multiple meniscus tears and surgeries) and my time is limited, two very bad combinations. I am a husband, white collar professional and the father to a toddler so do the math. I can run 3 miles at a decent clip any given day but putting in 5 or 6 miles would honestly gas me. My endurance work is shadowboxing and whatever boxing conditioning coach tells me to do when i walk in the gym.

 

[Anon44]

My knees are atrocious(multiple meniscus tears and surgeries) and my time is limited, two very bad combinations. I am a husband, white collar professional and the father to a toddler so do the math. I can run 3 miles at a decent clip any given day but putting in 5 or 6 miles would honestly gas me. My endurance work is shadowboxing and whatever boxing conditioning coach tells me to do when i walk in the gym.

Swim.

 

[Dirkmcgirk]

Swim.

Its a pain in the ass man. That's why unfortunately I can only pursue this as a part time interest which sucks. Believe me I wish my wife would let me quit my job and commit myself full time, but it simply isn't realistic.

 

[Milton]

Just watch rocky a couple times bro

or Karate Kid, the original with Daniel.