Full guide: How to build Muscle as a Fighter/boxer
2024 ж. 17 Ақп.
111 921 Рет қаралды
Discover the strategies and workouts to effectively build muscle as a fighter in this guide! Whether you're training for MMA, boxing, or any combat sport, this video will provide you with expert tips on maximizing strength and agility to enhance your performance in the ring.
I honestly just do full body twice a week. Squat bench deadlift, pullup and push-ups simple
Is this benefiting you, please tell? Are you able to building muscle by this program.?
@@myversionoftruth It really will bro, its defo adding to muscular hypertrophy, and make sure you take progress pics, if you really wanna progress i would recommend doing extra push pull sessions during the week, this will also add to your upper body muscle gains, I'm a track athlete and this is what i be doing and ive gained muscle and look better
How many reps and sets do you do
@@sheluvstomz-707I have been doing 3 sets of 5 for over a year but I’m going to transition to 3 sets of 8-12 reps as this is the best rep range for muscular hypertrophy whereas 5 reps is the best range for strength
@@Ajprivo alr cheers
Glad someone made a video about this. As a bodybuilder getting into boxing. Appreciate it homie 👊🏾
back: weighted pullup/pull downs seated row/bent over bar rows standing lat pushdown chest: bench press incline bench press decline bench press chest flies cables (optional) shoulders: lateral raises/cable raises barbell press (standing) barbell shrugs/weighted shrugs triceps: rope tricep pushdown single cable tricep pushdown ^ supersetting it could save you some time (optional) tricep dips biceps: curls/preacher curls hammer curls (optional) legs: squats (weighted) leg extensions hacksquats lunges deadlifts additional things to do in a workout: train the neck, this goes for every martial arts like mma, boxing, kickboxing and wrestling. Why do we train the neck? from what i know so far is to absorb punches and shock. do correct me if im wrong with this. traps are also important to train for absorbing a punch in the head. best thing to do is one of these splits seen in the video 5:51 i mainly do kickboxing so for all my muay thai, mma folks out there do your squats and leg extensions explosive, that way you can have a harder kick. also i had to get some more info on how to split all of these exercises for myself so i thought why not share with other people? *english is not my first language so thats maybe why the grammar is off*
U haven’t added any pluometric does this matter or can I just add it in
@@sheluvstomz-707 you can change it however you want man improvements are always welcome. i dont really mind if you want to change it
Great video you broke everything down in a simple but effective way I really appreciate this content I’m subscribing keep it up man.
Great Video 🔥
Very Helpful.
Genral tip : do slightly more narrow pull downs and slightly wider grip rows for best results👍🏻
Great video..❤❤
Bro You did Pacquiao dirty on this thumbnail hahaha
Recovery is just as important as doing the combat sport and exercise training
sounds like a real person, but the speed and scripting sound ai
ye its crazy I thought about it too but the info is good so ye
The script I'd probably written by a real person then put into ai voice
@@dripzshadow2109 I just don't like it, but I'm sure there's reasons creators do it
@@ACarpenter89i like when creators speak
My coach has me do strength workouts 1-2 times per week. We focus on pullups, dips, ab work, sometimes we'll do bench. Additionaly I'll throw in 1-2 workouts of my own during the week where I focus a bit more on isolation exercises for arms and such.
I do push, pull, legs once a week. That's 3 days a week. I just do 5 sets per exercise. 6 days was killing me for sure. I was tired all the time. I lost a lot of strength but burnt a lot of body fat with boxing.
And how many physical preparation do you have?
Losing strength isn’t a good sign bro
This advise is pretty solid for combat performance w gym. Me what I like to do since i rarely do sparring i would focus on heavy lifts n carry over strength exercises. I do push n pull split where squat will be w my push days n pull day would be deads n pullups I’ll use squats to keep a buffer btwn my shoulder n my chest workout so i would have enuf juice to touch all 3 push executions ohp, bench press n incline This split has the best result frm my experience in strength growth even for intermediate lifters. But yes shldnt be doing if ur training boxing or mma 2x a week What i would do when i train bjj 2x a week is to workout in the gym 2-3x a week Still the same split but i would choose either 2x push n 1x pull or vice versa. Tht way ur getting enhf stimulation for growth instead of stagnation Bjj or wrestling takes alot on ur body so u xant be working in the gym as hard also always supplement w fish oil it helps w the joints
Full Body one day. Fight / Cardio the next day.
I am not doing boxing training right now but I will in future . I have access to a gym. .Can you please suggest to me what I can do to build a base .
make video on how short fighters can land
could u please comment all the splits with details in desc. or comment?
I lift every day and just do what feels good (mostly bodyweight stuff like pushups, squats, situps, and core twists) while adding variation to each lift. I do biceps every day, but only maybe do one or 2 sets of light weight, adding more reps on the second set for burnout/pump. Not enough to cause complete failure, but muscles that aren't pumped full of blood haven't been worked out fully, in my opinion. I know pump doesn't mean strength, but man, it makes you look good, lol. It also translates to fighting because the more you get used to having pumped muscles, the easier it gets while grappling or striking continuously because most people get pumped to the point where they can't move their muscles anymore. Having pump all the time seems to help and translate into my MMA training.
1:45: pushups only work the lower chest. if you are gonna work your chest at home make sure you do decline pushups aswell to work your upper chest. if you don't train your upper chest and only your lower chest you'll have a sort of saggy boob.
Fitness industry makes you think need train upper, middle and low chest
I workout at home so are elevate char dip good
I be tryna put on some weight/muscle ..figure I try the boxer way
Bicep are great for upper cuts and hooks do it if u want to be a inside fighter
Definitely. Lifting weights is a key in the puzzle to combat sports
im a powerbuilder who is switching to boxing. i've lost so much muscle mass due to eating less and taking a big step back from powerbuilding. i didn't know how to train at first but now i know. thank you for the video bro but i just got a qustion, should i still train to failure when im at the gym and how heavy should i go?
go for weight u can do about 6-8 reps. That’s good for stuff like lat pull down and bench cuz it isn’t too heavy and does well . I’d say going slightly lighter for movements like bicep curl or lateral raise is good . Just don’t be doing a weight which is too easy if u wanna build muscle at the same time . And yeah training to failure is important but not for all workouts like if u Trained to failure for bench press u don’t really have to train to failure for other chest movements just be close to it
@@FightBoxing77alright got it. We talking incline bench press right and thank you for clearing things out
Great job but I think you missed weightlifting exercises (power clean, push press, snatch) which improve your balance and teach your body to generate explosive power and also builds your trapezium muscles.
How many sets and reps. Also what days in your workout should you implement them?
Hello bro good video thank you. You prefer push, pull, legs system?
Yeah it’s great but doing them 6x a week for boxing is not good
Bro can u make video on how to get Abs ?
Yeah in a few days
great vid u left the video uncut after 8:06
How to incorporate boxing training to it? Do boxing training after each weight session?
I like to lift after boxing but you could do it before too
Keth thirma
im curious can you build muscle growth without gym or any extra activities? Like only punching bag. ?
yes f=ms You can practice boxing techniques at home to increase your speed and accuracy Training muscle mass in the gym
@@Ian-zw2qr there are resistance bands, weight bands, etc. So its possible to grow muscle without gym ofcourse might not be as fast growth as lifting weigts
@@J-_-S Yes, the latter will be more efficient. I think the point of going to the gym is to improve your strength, so it is very necessary to complete 80%-90% of 1Rm training. Resistance bands focus more on explosive development and eccentric control. Of course, with enough love, there are ways to overcome these.
I’ve been training Muay Thai for 12 years and also lifting weights. Everything you said in this video is on point from my personal experience. Great work
for the 3 day spilt what should be the routine for it because you didn’t say what to do🙏
Make a video on counterpunching and drills for headmovement
yeah i gotchu
this man sounds like an ai
It IS ai
Take steds
Just spar all the time
Keep it basic, get your priorities right: are you trying to get bigger or get better, do you want to box 6x a week or weights 6x a week, most (naturals) can't do both. When training keep it explosive, athletic and minimalistic. I train 2-3x FB when prioritising MMA, and 4x UL in "off-season". None of this needs to be complicated.
You can moat definitely weight train and combat training the same day lol
Same I do one compound on each muscle group 2-3x a week 5x5 strength full body workouts