Full guide: How to build Muscle as a Fighter/boxer

[@focusone07]

Glad someone made a video about this. As a bodybuilder getting into boxing. Appreciate it homie 👊🏾

[@bryandouangnaly621]

I honestly just do full body twice a week. Squat bench deadlift, pullup and push-ups simple

[@myversionoftruth]

Is this benefiting you, please tell? Are you able to building muscle by this program.?

[@Ajprivo]

@@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

[@sheluvstomz-707]

How many reps and sets do you do

[@Ajprivo]

@@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

[@sheluvstomz-707]

@@Ajprivo alr cheers

[@baklavalite]

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) overhead cable curls 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* this what i made is more of a strength/muscle program, if you want to use it as a weight losing program you will have to focus on doing more sets and repetitions of somewhat light weights. if you want to build strength. you should do your workout more explosive. and if you want more muscles you should do more sets and more weights. dont forget to watch what you are eating because food is most important when it comes to nutrients and protein. this is basic knowledge and if you want to learn more you can search it up on youtube. i also forgot to mention jogging/roadwork. this is optional because some may use this for their own instead of combat sport. how to do roadwork is explained in another video. start with a walk for a bit then slowly start jogging. keep in mind that everyone is different so if you cant jog or havent done it walk fast. it is okay as i had this problem too at first. and once again this program can be modified by anyone! so if you want to try something else instead of the one workout in the program you are free to do it!

[@sheluvstomz-707]

U haven’t added any pluometric does this matter or can I just add it in

[@baklavalite]

@@sheluvstomz-707 you can change it however you want man improvements are always welcome. i dont really mind if you want to change it

[@susboy678]

@@baklavalite Yo can you help me, I just started boxing. And I don't know how to tell you this in words since I'm not really good in english too. Idk what to call the name of the program to gain muscle or being fit or have an aesthetic physique for boxers. Can you help me how to gain muscle or being fit or have an aesthetic physique? Someone told me I should just focus on pushups and squats first then told me to get a direction from someone. Pls direct me.

[@baklavalite]

@@susboy678 this is a strength/muscle gaining program. i also forgot to mention roadwork/jogging is also important

[@baklavalite]

@@susboy678 well its a jack of all trades, meaning you can do however you want to. it can be used for strength, it can be used for muscle gaining, it can be used for losing weight or you can combine strength and muscle at the same time. i know how this works but its hard for me to put into words. there are other videos explaining how to train for certain things.

[@M0RN1N6_5T4R]

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.

[@maxccrowfeather3019]

And how many physical preparation do you have?

[@Mohdzn]

Losing strength isn’t a good sign bro

[@Jason-ip6wq]

@@Mohdznlosing weight = less strength

[@Wholisticandy]

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

[@Reincarnation___]

Bicep are great for upper cuts and hooks do it if u want to be a inside fighter

[@aaronrodriguez1410]

Definitely. Lifting weights is a key in the puzzle to combat sports

[@kenn9191]

Great video you broke everything down in a simple but effective way I really appreciate this content I’m subscribing keep it up man.

[@AdrianxNB]

Full Body one day. Fight / Cardio the next day.

[@Servant_Of_The_Great]

I do exactly this

[@Vester1one]

Genral tip : do slightly more narrow pull downs and slightly wider grip rows for best results👍🏻

[@asjdfasdjhfasdfj]

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.

[@carloscarlos9729]

Fitness industry makes you think need train upper, middle and low chest

[@mxchvl6820]

boxing is not about ur chest look, it's not bodybuilding

[@saviornub6534]

Wrong. Pushups target your whole chest

[@Keisho246]

Workout split: 5:48 Hope it helps

[@Choppy86]

I do full body twice a week and box 3 times a week. It works for me and is a good balance. The weight training compliments the boxing training well without over working your body. I’m also 37 years old!

[@bonganishongwe9836]

Recovery is just as important as doing the combat sport and exercise training

[@bosnianowitzkifan41]

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.

[@ZiaMustapha14]

As a mma fighter,im tryna bulk up from 65kg to 70kg Which muscle groups should i focus on that can benefit me?

[@Ezbetsempire]

Great Video 🔥

[@SIickTurtIe]

Train ur legs like a field athlete. Low rep high intensity squats and deadlift variations that don’t tax ur lower back too much, mixed with single leg work, sprints, and other “athletic” lower body stuff. Train your pressing movements like a Chinese Olympic lifter (focus on dips, and OHP: increase pressing strength with an emphasis on keeping the chest from getting too big and puffy, thus maintaining shoulder mobility)…push presses and similar lifts to build explosiveness. If you truly just need to bench press cus u like the exercise and can’t part ways with it, then do incline bench to save ur shoulders. Remember we’re in the sport of punching, the risk-reward of tearing ur shit may not be worth having a fancy 3-plate bench. Ur back, u can actually train like a body builder, it won’t hinder you, so long as u don’t put on enough muscle to move you up a weight class which shouldn’t be an issue aside from heavyweight, as boxers are generally in a caloric deficit.

[@AlexVinchenzo]

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.

[@Bebo_319]

How many sets and reps. Also what days in your workout should you implement them?

[@mxchvl6820]

this guy shows bodybuilding routine, this will make u slow, doing only olympic exercises will be better idea, boxing is not about your physique, floyd doing only push up and never lifts a weight, golovkin also and many great boxer, even canelo doing only lightwork with weights by looking on his workouts

[@raxn2673]

A bodybuilder is stiff in boxing not due to his strength, power or size. But because he has trained his muscles for hypertrophy, activating the slow twitch muscles. For if you have a strong and muscular physique, inherently that is no disadvantage at all. If you train for endurance and agility, in fact, it is an absolute advantage.

[@Southeast_Asian_Devil]

Aha you forgot something. Bodybuilders gas out.

[@ZiaMustapha14]

Im do mma fighting, this is a good workout and can be used but you gotta look up more exercises to fill the workout

[@grandmastagrimm8773]

Boxers don’t really use any of these lifting exercises at least regularly. They train explosive movements and movements that mimics what they’re doing in the ring. Look at any pro boxers training regime. They’re not doing bench presses and lat pulldowns.

[@marcinsztof6982]

Love the eldritch horrors AI gave us in this one. At 3:53 it's subtle, but when you take a closer look at his eyes, you can clearly see that's probably the best lifter in Innsmouth. Then at 5:19 we're getting proper lovecraftian abomination. The guy in the shirt is like at least 25% fish-like sea creature by the look of his face. You'd think that his hands are messed up by AI as they usually do, but actually he's trying to cover the fins.

[@jj1794]

I need some advice as i train muay thai between 3 and 5 times a week. Im not looking to bldy build but would like to keep expanding on my athletic build. I already got legs and pull sorted out but when it comes to push, its a bit tricky since on many muay thai sessions we end up doing between 30 and 50 pushups/burpees. Might not sound like a lot but how are my triceps, delts and chest supposed to recover properly like this?

[@proii5779]

same with me.I have a dip bar and bench at my muay thai gym so if we do push ups on training i just train my chest after the training there.but we don't do pushups every training.

[@la_stellae]

I suggest doing the compound movements the video mentioned if you want a faster but still very effective workout like: Bench press Pull Ups Standing Barbell Press Tricep Dips Barbell Curls Squats Deadlifts Lunges Remember, you should get at least 12-15 reps straight before moving to weighted pull ups and weighted dips cause most of the time people get hurt if they go weighted too quickly, you must perfect the form first. Compound lifts are very beneficial and are known to increase bone density and bone thickness and they increase testosterone and it's pretty quick at building strength overall as well as core strength too.

[@SeanSoliman]

Bro You did Pacquiao dirty on this thumbnail hahaha

[@aldavedesierdo42]

I only do compound lifts, mixture of calisthenics and weight training, as many reps as I can usually 3-5 sets of: Military press, Pullups, Front Squats, Dips, Split Squats and Burpees.

[@rezajeffrey7970]

Great content. Hope to see more. Thanks a lot

[@CozyOx45]

i started a month ago boxing and i wanted to get a program of 3 to 4 days per week at the gym and 2 for boxing. Any advice on this? Main priority is keeping good physique.

[@angduy8105]

this is literally a free live saving video

[@thekingofselfimprovment]

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?

[@FightBoxing77]

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

[@thekingofselfimprovment]

​@@FightBoxing77alright got it. We talking incline bench press right and thank you for clearing things out

[@buris9618]

I do boxing first before lifting because it made my muscle so alive, thoughts?

[@morpheusdamon348]

Very Helpful.

[@herort63]

Hello bro good video thank you. You prefer push, pull, legs system?

[@FightBoxing77]

Yeah it’s great but doing them 6x a week for boxing is not good

[@tankjones513]

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.

[@ibbietas4484]

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

[@Dac-911]

This is a body building routine

[@HamzaKhan-px4ii]

There's no shortcut in boxing. Weight training doesn't help. Watch training regime of pros. the more muscles you get the more oxygen they need.

[@arnavxgamer3915]

😂

[@craftey7087]

Weight training does help but weight training doesnt mean training like a bodybuilder. Doing weight training for strength wont make you put on a bunch of muscle because muscle≠stregth. So if you can output more force which will come from weight training you will become a better fighter

[@Teymur69420]

Yea the best build for boxing is being skinny fat 💀

[@daniel.a._g_x12]

​@@Teymur69420 tyson fury

[@daniel.a._g_x12]

​@@craftey7087👏

[@abderahmanesefsaf1945]

How many rep should i do ? Is there a difference in number of reps between a bodybuilder and a fighter?

[@FightBoxing77]

If ur goal is simply to improve in boxing recommend over 8 reps for basic excercise focusing on speed and explosiveness and do 5-8 high weights on things like squats /deadlifts since they are useful for strength / punching power

[@Southeast_Asian_Devil]

Anthony Joshua is a show of muscles. Usyk outpunched him.

[@J-_-S]

im curious can you build muscle growth without gym or any extra activities? Like only punching bag. ?

[@Ian-zw2qr]

yes f=ms You can practice boxing techniques at home to increase your speed and accuracy Training muscle mass in the gym

[@J-_-S]

@@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

[@Ian-zw2qr]

@@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.

[@eliasg6813]

You also can buy weights for home

[@J-_-S]

no need for weights, currently punhcing bag and doing pushups - speed and power increased as muscle mass also increased.

[@kingsouhil]

Lat pull down make you open up your guard whether is orthodox or southpaw

[@GHill-d4d]

EAT EAT EAT! If u read this while not gaining weight. OATS, EGGS, BROCOLLI, CHICKEN, SOFT CHEESE/KWARK, VITAMINS, FRUIT, BEEF etc etc etc! (Keep it clean & don't forget to drink lots of water) Vitamin C, D3, K2 & Magnesium (For optimal calcium carboxylation to make joints strong and nutrition values easier to absorb. Still not gaining? Schedule everything in kcal and nutrition values + add a weight gainer. (Mammoth for example) Structurize workouts in strenght and cardio/endurance by doing HIIT or Power circuits. Train your core and back first. F isolation drills on machines, go for a compound full body schedule. Keep going staying high in the KCAL values untill you reached your goals and change the eating patterns as needed after hitting your target weights. Good luck

[@PremKumar-sv8kt]

Great video..❤❤

[@lmk3182]

If you box Ametuer, train boxing and cardio. Cardio wins the vast majority of amateur fights. Boxing drills, sparring and padwork will help more than lifting weights especially since at Ameteurs it’s normally same day weigh in so no bullshit weight cutting with doctors giving you IV fluids. 4 days a week boxing or cardio, you can add in one day weights for endurance but don’t go too hard that it takes more than a day to recover you atleast need one day a week completely doing nothing to recover properly.

[@classicforu]

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 .

[@AarizKarim]

If you want tips about that you need to tell your weight body form and your strength in different exercises

[@classicforu]

@@AarizKarim my height is 180 cm , weight is 67 kg , deadlift is 150 kg , bench press is 75 kg , leg press is 150 kg .

[@AarizKarim]

@@classicforu Your punch power should be good, you should train endurance and stamina by doing ab trainings because in boxing you must take punches to throw them.. and just jump rope and do roadwork for stamina, and ab rolling or let someone punch at your core. Skills will be learned by your gym.

[@AarizKarim]

@@classicforu those are the main things the rest is up to you since it looks like you have knowledge about gym exercises.

[@classicforu]

@@AarizKarim thanks for your tips . Now I joined a boxing training centre . I will be starting training from the day after tomorrow . I will put my 100 % effort in it , let's see what I can achieve.

[@naufaltwopointzero]

Bro can u make video on how to get Abs ?

[@FightBoxing77]

Yeah in a few days

[@EzaJAndara]

super good video bro

[@SportsYoutubex]

make video on how short fighters can land

[@atulpandey2605]

Can we do strength and conditioning for 2 days a week

[@FightBoxing77]

Yeah You can and a lot of boxers who compete do it

[@504.CREOLE]

I be tryna put on some weight/muscle ..figure I try the boxer way

[@Moon-vo7qz]

How to incorporate boxing training to it? Do boxing training after each weight session?

[@FightBoxing77]

I like to lift after boxing but you could do it before too

[@mr.eugene5754]

@@FightBoxing77isn’t it better to box first then do weights?

[@imbelxl]

could u please comment all the splits with details in desc. or comment?

[@fryhyh]

What about abs?

[@Dester-qh2xs]

He said "trust me bro"😭

[@blacklyfe5543]

Wdym by stiff?

[@PiethagorasTearem]

“Trust me bro”

[@Youngman_anton]

😂😂

[@ErodZtx-vb1fw]

I workout at home so are elevate char dip good

[@MiccoMillchrisReyes]

Umm hummer curl doesn't target the bicep primarily 😂

[@mattball420]

0:35 that is a crazy muscle imbalance😮

[@jnknz4009]

Prolly got scoliosis

[@marcinsztof6982]

Yeah, his right leg is so much more developed than the left one. No muscle at all :P

[@AngelOvDeath4014]

Keth thirma

[@Harsh_Menaria.]

Make a video on counterpunching and drills for headmovement

[@FightBoxing77]

yeah i gotchu

[@germansilva3253]

for the 3 day spilt what should be the routine for it because you didn’t say what to do🙏

[@saigian7386]

this man sounds like an ai

[@gustuxas]

It IS ai

[@Boxhistorian]

pull ups slow you down

[@johnnytran800]

I guess this beer belly isnt going anywhere

[@Dan-fj8vt]

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.

[@acerin5775]

You can moat definitely weight train and combat training the same day lol

[@RottenProfits]

Same I do one compound on each muscle group 2-3x a week 5x5 strength full body workouts

[@imbelxl]

great vid u left the video uncut after 8:06

[@inphinitezero5499]

this sounds like AI and very monotone, but interesting vid nonetheless

[@prod.360]

Cuz it is ai

[@ac-vg8jd]

Just spar all the time

[@datonebro613]

Is this video made with AI? it sounds like it

[@DaGreatAri]

Serious imbalance from that lat pulldown clip.

[@kaylebsingsstuff]

Was thinking that too

[@Noname47122]

He has an imbalance because he only had one leg.

[@kinganton616]

Take steds