What are all your fitness goals for this summer? Trying any new workout plans?
I've started lifting a lot this year and so far have gained a little over 10lbs. My goal is to gain as much weight as possible this summer, hopefully in the range of 7-10lbs, to finally break the 150 mark. I've been doing a split workout but at home getting to the gym isn't as easy so I'm switching back to a full body plan, 3x week
Here's my plan: (reps are M, W, F)
Clean & Press: 4x8, 3x8, 2x8
Squat: 2x12, 1x12, 3x12
Rows: 4x8, 3x8, 2x8
Bench: 3x5, 4x5, 5x5
Deadlift: 1x10, 1x10, 2x10
Pullups: 30, 50, 30
Dips: 30, 40, 30
Curl: 4x8, 3x8, 2x8
I tried to pick 2-3 lifts to do more with each day and 2-3 to do less with so that I don't overwork anything.
What about you guys?
I agree with Carl here. Don't go heavy with 3 set of each exercise if you're doing them 3 x a week. If you change it up and go heavy 1 set 3 days a week hitting all the major muscles you may get better results. If you can go 5 days a week for an hour or so I would concentrate on each muscle group each day with combining two groups on a couple of days. That way you can go heavy and still have the appropriate recovery time.
This was based on a routine did over the winter and gained 10lbs with. I made way more gains with it than I did with a split during the spring. As long as I eat enough and get enough sleep it feels like I have a good recovery with a full day between workouts and two on the weekends
I dropped the curls and clean and press and just did overhead press at the end so just did:
You must be young then. Just be careful, what damage you do now will come back to haunt you later in life.
I want to get up to competition level in amateur boxing, so I am doing a lot more shadow boxing and it's the perfect excuse for more neck training and wrist training too. Other stuff I put in even though it doesn't much help boxing but because I think it's cool.
3 rounds of shadow boxing
A couple Pullups whenever I walk past the bar (I am overweight and bad at pullups)
bi-weekly (not all on the same day):
heavy gripper work
light gripper work
1-legged bodyweight squats
isometric shoulder press
nail bending; bend three or four nails max.
cable shoulder press
Natural stone lifting
I plan on losing a little weight by strategically eating less.
Forgive me if I am stating the obvious, but if you want to get to a competitive level in boxing, I would think you'd also want to do much more sport-specific training. That would include working with the various bags in the gym (heavy bag, speed bag, double-end bag), practice on the focus mitts, sparring, and sparring drills. Maybe that is part of your plan and you just did not list it.
Also, please consider joining our AoM Boxers group. Things have been a little quiet there lately, but the guys are friendly and eager to share information about technique and training. Good luck with your summer workout plan!
Yes, of course, you can never get good at boxing without sparring. I listed the things I'd be doing at home, but aside from that there's a nearby club I'm planning on joining once I get a couple of things out the way (I used to be in the university club but that's obviously out the picture now).
Very excited to hear and see your training regime. Will post more specifics in the :AoM Boxers group to bring a more precise consensus. For the time being, just think about having a great workout so that you can appreciate coming back to it on a daily basis. Your hands are the top of a boxer's pyramid. Drop them for the time being and build up your bounce. The bounce is nothing more than gaining balance on your toes and grabbing a bit of rhythm. Proceed half with the rope and the other with your hands upon your sides in front of a mirror if possible. Balance & fun my Friend!!
After a few years of training and playing sports my joints were starting to complain: I do all natural now- running, swimming, hiking. Kettellbell for total body weight exercise. Shoulder problem disappeared and my shoulders are twice as strong.
I also eliminated all powders and supplements from my diet. Life changing year. I spent 6 years in the Marines, and I'm in better shape now at 27 then I was at 19 in the Corps.
I suggest anyone else with weight, joint, headaches, gastro issues, anything like that give that a try.
Gonna try swimming for exercise now that the weather's heating up.
Try and keep the swims frequent, that way you can get used to the weather as it changes and swim all year round. Never done it myself but know a middle-aged guys who do it.
I love swimming in the summer...but year round? Our town pool is only open from this weekend to Labor Day. Unless you are lucky enough to live by a lake/ocean in a temperate climate, year round is not an option.