Frog

Hi all. I'm currently boxing as my main sport and i'm seeking some advice on my weight training routine.

I've been reading the forums and the beginners posts in particular and found out what seems to be a good routine for gaining muscle mass. However my main aim is to increase stamina and strength.

Basically i want to increase my muscle mass but for boxing purposes, i dont want my muscle stamina to be affected.

Any suggestions on routines / sets / reps ?

Currently i'm doing 3 weight sessions at the gym at week. Doing 3sets with 20reps (final set to failure) on compound exercises (Squats, Rows, Pulldowns, Deadlifts, Benchpress, Flys). I have two routines which i do alternately. As well as my circuit training at my boxing gym. (and obviously the bag and pad work)

My question is if i continue with my three gym sessions a week but turn one into a more bodybuilder style session (High weights, low reps) and then alternate so that for example 1 week would involve 2 endurance and 1 Muscle, and the next would involve 2 Muscle, 1 endurance will I gain or will i jsut suffer loss of endurance?

Hope i've made myself clear, thanks very much for all help.

Info about myself I currently weigh about 10st 4lbs and am a height of about 5'10/11. here are two pictures taken today.





Frog

Liam

Hi Frog. Well done for coming to this site and seeking advice.

I'm not sure about your questions but perhaps if you try it out for a few months and see how it goes for you.

Anyway mate see you at 7:30 for cardio yeah?

thestudbeast

Your better trying to get your stamina from cardio sessions and strength from the weights, ie keep the two seperate. 20 reps is not and will not provide stamina.

Cardio wise after living wih an ex common wealth champ for a while I'd say running and sledge pulling should do the trick, well it did for him apparently.

Frog

Aye,

Alot of my actual boxing training is aimed at cardio fitness, such as shuttle runs, jogging, skipping, circuit training and bag work and I would say that I am quite fit. (Not the same condition i was last April before my injury mind, but still fitter than average.)

The fitness to actually last the rounds and take the beats is priority for me so I work pretty hard at that.

I guess what i am after is that:

I was always told that High reps was good for strength and endurance is that not true? And that heavy weights on fewer reps done slower is more gauged at increasing muscle mass and strength?

Thus my weight program is built around the High and faster reps as opposed to the alternative. Would it make sence to combine two styles or get rid of one of the styles all together. Reason I ask is that, Last september I was 12stone, after seven months of bodybuilding and good eatings. I then started boxing and i felt sluggish and while my cardio was good from the 20miles cycling i did every day I couldn't handle bag sessions. Over my training I lost muscle mass improved speed and I actually lost about a stone (bodyfat included, my diet up till September had left me with a bit). I then injured myself in April. Since then I went travelling and did little excercise so lost another stone and only really got back in the gym in September.

There's a bit more background, so any advice is appreciated.

Frog

PS: Sledge pulling that's definitely something I have never comtemplated, but if it's good I'm willing to give it a whirl, do you have any further info?