M1k3yys

Im a new user here, would like tips on getting abit bulkier and stronger (Strength) figured this would be the best place for it... :p

Well im 16 since january. I weigh 10 st 12, 5ft 10, I been doing weights for a little over 4 weeks now.. put about 3/4 kilo's on so not so bad...

Im a boxer so im wanting to bulk up a little bit, without losing my speed (speed I can handle ;)) but would like tips on muscle bulk.. I have no strict diet and eat mixture of everything I need proteins carbs ect. I have 8 pack abs.. not much fat on me.

This is me a couple of weeks ago No specific poses just a sort of overview picture




So this is me I train 4 days a week about 1 and a half hours of weights.

Lat pulls 20KG - 25 reps front + back
25KG - 15 reps front + back
30KG - 10 reps front + back
35KG - 10 reps front + back
40KG - 10 reps front + back
45KG - 10 reps front + back
50KG - 10 reps front + back
55KG - 5/6 reps front + back

Triceps 15KG - 25 reps
20KG - 15 reps
25KG - 10 reps
30KG - 5 - 10 reps
9KG dumbell - 2 sets per arm of 15 reps(sometimes not all of the time)

Biceps 26KG bar - 4 sets of 15 - weight going up on monday.
9KG dumbell - 2 sets per arm of 15 reps(sometimes not all of the time)


Chest 30KG 4 Sets of 20 weight will be highered alot and reps dropped.

Traps 26KG 4 sets of 12 upright rows
2 sets of forward + backward rolls 25x's

Quads 75KG 4 sets of 20 reps

Calfs 75KG 3 sets of 30 reps + 1 set of 40 reps

This is my workout so far its working pretty well im getting alot stronger and according to friends/family bigger would like tips + excercises to improve + increase progress.
Im probably abit bigger now than in these pictures.

Also could somebody try explain how to make the traps rise I can flex them but dont know how to push them up with my shoulders please try help :p

nathanlowe

Seen as though your a boxer, you need to consider the weight classifications and decide if there is a weight you would like to go upto ?

Id go for this routine for starters on a 4 x 6 or 5 x 5 reps/sets method. Using a heavy weight for less reps will gain strength and force you too grow.

Push , Pull and Legs split seems to be the best way to go about things.

Push day - Bench press, DB or BB shoulder press, Close Grip bench or Dips

Pull Day - Deadlifts, BB or DB row, Chinups

Leg Day - Squats, Leg Press, Calf Raises

You will also need a good clean diet with a combination of protein, carbs and good fats.

warren_1987

hi mate i box, but can i ask what level your at? do you compeate? if so discuss with the trainers at your gym what weight THEY think you should fight at. im 5'10 and i fight at 170lbs your at 152lbs now but at your age the guys at 170lbs will most likley be natturally bigger, you are olny 16 so you will still probs grow a inch or 2 but for now

eat 6 times per day
lots of veg and meat
get protien in there
cut the ****e out,
BUT dont be consumed, you are 16 enjoy your self still just dont go over board on the sweets


lift wise , try sticking to comp movements,

bench
deadlift
squat
shoulder press

plud you have time on your side and your test levels are only gong one way at your age and that is up

M1k3yys

4 contests 4 wins mate. Wil be entering the Yorkshire under 10 bout championships.. Confident I can win a national title ;D Trainer reckons ill be around light heavy when im fully grown. Dont mind what weight would like to bulk upto a solid 68/69KG for october.

warren_1987

good record mate, i wish i had of kept at the competitions, im still unbeaten though. im back in the ring in sept tho for the kickboxing team. but speak to your trainers tell them you want to get bigger, they will let you know what is acceptable. they know there stuff and if you want to keep that record clean you will take their advise. i use to fight at 155lbs wemt up to 170lbs a bit early and struggled to win my first few fights, i think without the ammature head gear on it would have been a lot harder as you will be supprised how much harder they hit.

if you are moving up a weight , then ask your trainer to let you sparr with a couple of the bigger lads and it will help wit the transition. also let them come to the gym with you and watch your lifts. there is a big difference between training for size, strength, explosive power etc etc so ask what your weak on and work on that rather than your actual size.