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Only two days is this good enough

Discussion in 'Strength & Conditioning Discussion' started by Numpty, Jan 23, 2006.

  1. Numpty

    Numpty Blue Belt

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    Monday
    Deadlift
    Overhead press
    Bent over rows
    Weighted leg raises
    Saxon side bends

    Wednesday
    Bench
    Squat
    Rotary cuff exercises
    Curls
    Ab rollers exercises

    Hows this for a two day a week routine? Anything glareing? Alo boxing during the week as well.
     
  2. Ted-P

    Ted-P Brown Belt

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    Can you spread out the workout more?

    Seems like an short time to recover.
     
  3. Numpty

    Numpty Blue Belt

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    My week is pretty booked. Saturday and sunday are a write off I could change it to monday friday split. Which now that I think about it I dont know why I havnt already been doing that.
     
  4. Universal

    Universal Blue Belt

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    A monday/Friday split would make more sense, and you should for sure trhow in some grip work on your 2nd day.
     
  5. Ted-P

    Ted-P Brown Belt

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    Plus what is your goal anyway?

    I would recommend going harder or hard on only one of those days.

    Depends how fast you recover though and how you can manage your body during the days.

    During which time period can you give your body the most chance to recover?

    Between Monday to friday or Friday to Monday.
     
  6. Numpty

    Numpty Blue Belt

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    General strength is my goal. Recovery is really not an issue for me. Which is why I was doing a monday wednesday split but I think your right with my days to close together even if I feel perfect doesnt mean I have given my body enough time to do whatever it needs to do. I do box but I dont lift weights to become a better boxer. I will be working it hard on both days but only because recovery is not an issue. Im planning on working out hard every week and on the third go for a Max rep.
     
  7. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    It lacks chins but its good
     
  8. killer_kicks88

    killer_kicks88 Green Belt

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    yes *high fives 80's style* chin/pullups are my pet lift dude, + juan!!!
     
  9. Sherddog

    Sherddog Guest

    What type of leg raises are the best, i'v seen so many different ways of doing them. Is that enoigh for a workout? i though you had to do more
     
  10. chia

    chia POWER OF THE GLOW

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    For your routine, the most significant thing I would suggest is to switch out curls for chin-ups. You have all your pushing movements (horizontal and vertical) but you lack a vertical pulling movement. Instead you have curls. So just do chins or pull-ups which will build your biceps just as well (if that's what you're going for). Also you may want to incorporate a rotational core exercise such as contact twists. That's especially important for you as a boxer. It would fit in nicely on day 2 superset with the ab wheel work.

    I myself have been using a variation of a 2-day a week routine by Alwyn Cosgrove during wrestling season and I have noticed strength gains even though I am practicing 4-5 days a week and doing conditioning. The routine was designed for in-season athletes who cannot consistently make it to the gym every day and need a reduced training volume to prevent overtraining. I've altered it slightly and it seems to be working great so far.


    Here's the link:
    http://www.t-nation.com/readTopic.do?id=843024

    If you want a spreadsheet for the periodization protocol just PM me.
     
  11. Sherddog

    Sherddog Guest

    /\/\/\/\ Is it true that chins and pull down are as good as curling a bar or dumbell?
     
  12. Ted-P

    Ted-P Brown Belt

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    You must be joking right?
     
  13. chia

    chia POWER OF THE GLOW

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    Chins (NOT pull downs) will lead to better overall strength increases than curling a bar or dumbell and will promote more hypertrophy as well.
     
  14. Sherddog

    Sherddog Guest

    No, i was told the bar was better for the biceps specifiacly, thats why i did them, i was asking if he was telling the truth.
     
  15. Ted-P

    Ted-P Brown Belt

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    Yea, for bodybuilding.

    For strength, not even close.
     
  16. Sherddog

    Sherddog Guest

    /\/\/\/\ ohhh i see, thanks guys, most people revolve their workouts BB style, the net doesnt help cause you got 300 lbs BB that tell you what to do. should i stop doing barbell curls, i havent done them in a while casue i did chins instead but i was thinking about going back.
     
  17. Ted-P

    Ted-P Brown Belt

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    Not that it's completely useless, but compounds should be the main focus of your lifts.
     
  18. Sherddog

    Sherddog Guest

    /\/\/\ yeah, if only i learned that 2 years ago.
     
  19. chia

    chia POWER OF THE GLOW

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    Chins will promote plenty of hypertrophy in your biceps as well as your back. Curls are not necessary. You can build your "guns" doing chins and pullups. Just look at an Olympic gymnast. They don't do any curls.
     
  20. Numpty

    Numpty Blue Belt

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    So a monday friday split. Take out Curls and add chins/pullups(left those out since I thought it might be to much). And add some grip work. Its going to be plate pinches since I dont have any real grippers.
     

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