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Thread: boxing workout

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    Default boxing workout

    ok i would liek to get into a "boxer like" shape. What is the best way to workout, i understand you use every muscle, but do you go for strength training, muscle indurance, size, what. A good example of some1 i would liek to look like is tyson or 50 cent, wat type of workout is that, as in 1-6 rep, 8-10, 12+. All help apreciated.

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    Read this thread, its all in there...

    http://www.muscleandstrength.com/for...72-boxing.html
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

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    ok so lots of running, eating healthy, and muscle indurance 12+ rep range basically? Only thing is im afraid im guna loose muscle when i run a lot. I know mike tyson and them are pretty big adn fast how can you get so big with high reps and so much running?

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    and im not sure if im having a hard time finding the bicep exercise in the routine you gave on the other site but what should i do for biceps adn wat day in that routine.
    thanks

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    Do the routine as posted. All your muscles will get worked, don't worry about a specific bicep exercise. Its a compund workout, no muscle is singled out in it but they are all worked.

    Don't worry about the weight gain and this routine, its all in your diet. Sort out your daily calorie need to maintain your current bodyweight and then ADD 500 calories. Get your P/C/F ratios right. Spread it out into 6 meals. Consume glucose IMMEDIATELY after each workout with a protein meal to follow 30 minutes later.

    You will gain no matter what you do as long as there is a surplus and you have your ratios and timing right.

    Workout with light weights as a beginner for 12 weeks. Then begin to build with heavier weights doing 8 repetitions for each set with only 60 seconds between sets and exercises. Do this for 12 weeks. Then work on endurance for 12 weeks. Then build for 12 weeks. Then work on endurance for 12 weeks. Continue this cycle until you get to your desired fighting weight (Tyson took about 6 years) and then begin working on maintaining muscle while you increase your endurance.

    You need a trainer if you ever decide you want to do more than LOOK like a boxer.
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

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    Quote Originally Posted by Expat68 View Post
    Do the routine as posted. All your muscles will get worked, don't worry about a specific bicep exercise. Its a compund workout, no muscle is singled out in it but they are all worked.

    Don't worry about the weight gain and this routine, its all in your diet. Sort out your daily calorie need to maintain your current bodyweight and then ADD 500 calories. Get your P/C/F ratios right. Spread it out into 6 meals. Consume glucose IMMEDIATELY after each workout with a protein meal to follow 30 minutes later.

    You will gain no matter what you do as long as there is a surplus and you have your ratios and timing right.

    Workout with light weights as a beginner for 12 weeks. Then begin to build with heavier weights doing 8 repetitions for each set with only 60 seconds between sets and exercises. Do this for 12 weeks. Then work on endurance for 12 weeks. Then build for 12 weeks. Then work on endurance for 12 weeks. Continue this cycle until you get to your desired fighting weight (Tyson took about 6 years) and then begin working on maintaining muscle while you increase your endurance.

    You need a trainer if you ever decide you want to do more than LOOK like a boxer.
    I like what expat has said, rep for him. Just keep cycling it around..

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    k thanks expat so basically follow that routine while running after each workout, get my diet in order, lots of protien, and using that routine go 12 weeks with 12+ reps (endurance), then 12 weeks build muscle 8 rep, then switch to endurance again every 12 weeks?

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    Quote Originally Posted by Josh19 View Post
    k thanks expat so basically follow that routine while running after each workout, get my diet in order, lots of protien, and using that routine go 12 weeks with 12+ reps (endurance), then 12 weeks build muscle 8 rep, then switch to endurance again every 12 weeks?
    Exactly, keep it rotating until you get the size you want and then work on endurance only. That is what gives the boxer that "hard" look after years of training.

    P/C/F should be 30/50/20. The jumping rope being increased by three minutes a week until you can jump rope without stopping for an hour is an absolute killer. After about a year of this you'd be ready for a trainer to show you how to punch. And he'd then most likely work on your shoulder endurance more.

    But this is just about looks right, so no worries.
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

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    ok thanks a lot expat

 

 

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