Thread: Keeping muscle mass while boxing...?

I've recently started training and wondered if it was possible to keep my weight up. I've been lifting for almost a year now and am already at low %bf(I don't remember how to calculate it but with a skin fold caliper it was 4 mm for my suprailiac and I'm 6' 165 lbs. 16 years old) and didn't want to lose too much size.
Boxing is from 6-8:30 Monday Wednesday and Thursday each week and wasn't sure how to set up a lifting schedule that won't result in overtraining. Or am I mistaken that you would even lose mass from boxing? Or I guess if it doesn't how to keep a good lifting schedule.

People will swear by many different ways on this question.

Try to get a response from Meonouk on this, as he is always very thorough in his advice in this sort of field.

Originally Posted by MrMiyagi

I've recently started training and wondered if it was possible to keep my weight up. I've been lifting for almost a year now and am already at low %bf(I don't remember how to calculate it but with a skin fold caliper it was 4 mm for my suprailiac and I'm 6' 165 lbs. 16 years old) and didn't want to lose too much size.Â
Boxing is from 6-8:30 Monday Wednesday and Thursday each week and wasn't sure how to set up a lifting schedule that won't result in overtraining. Or am I mistaken that you would even lose mass from boxing? Or I guess if it doesn't how to keep a good lifting schedule.

tough one.

Some questions first.

The muscles you develop are not quite the same...check out boxers bodies, especially round your weight. Lean, very well toned in the upper body, almost a T shape.

what was your lifting schedule before? and what was your aim? Bodybuilding?

Are you doing the training 3x a week? M,W,TH. You could rest friday and do whole body Saturday doing low weight/high reps (some believe this mimics boxing which tends to be high volume BUT it will rebalance your body) OR go heavy and just do the core lifts, squats, deadlifts, bench press and back. It hits all the muscles but more explosively than in your boxing.

Some don't like to do weights at all.

So you see there are no hard and fast rules to what exercises to do or when to do them. For me I trained instinctively.
Personally I never worked legs before training as all that jumping about was enough (we did the dreaded bar) nor did a heavy workout before training as I want to be fresh for boxing. I can always alter my weights to suit how hard the boxing session was

If you

Originally Posted by MrMiyagi

I've recently started training and wondered if it was possible to keep my weight up. I've been lifting for almost a year now and am already at low %bf(I don't remember how to calculate it but with a skin fold caliper it was 4 mm for my suprailiac and I'm 6' 165 lbs. 16 years old) and didn't want to lose too much size.
Boxing is from 6-8:30 Monday Wednesday and Thursday each week and wasn't sure how to set up a lifting schedule that won't result in overtraining. Or am I mistaken that you would even lose mass from boxing? Or I guess if it doesn't how to keep a good lifting schedule.

If you stay in weight training, your muscle mass should stay about the same, if not get better. Can't be sure, tho.

Originally Posted by MrMiyagi

I've recently started training and wondered if it was possible to keep my weight up. I've been lifting for almost a year now and am already at low %bf(I don't remember how to calculate it but with a skin fold caliper it was 4 mm for my suprailiac and I'm 6' 165 lbs. 16 years old) and didn't want to lose too much size.
Boxing is from 6-8:30 Monday Wednesday and Thursday each week and wasn't sure how to set up a lifting schedule that won't result in overtraining. Or am I mistaken that you would even lose mass from boxing? Or I guess if it doesn't how to keep a good lifting schedule.

Thanks SA, I will briefly outline the neccasities here which are needed for retaining LBM (Lean body mass)


First of all, the most important thing you need to do is keep a record of your statistics and body fat is going to be one of those (% and lbs) You could loose weight and retain fat. Not uncommon but certaintly it is undersirable.

I will quickly just outline these here, and if you need more you can PM me

1) Records
a) what you did
b) how you felt
c) time you did it etc

2) Stats
a) Weight
b) Body fat
c) Physical stats (height, waistline, bicep, chest etc)

3) Diet
a) Complex carbs, proteins, good fats (omega 6 + 3)
b) Percentage ration (55% carbs, 25% protein, 20% fats for example)
c) eating plan (planning in advance, breakdown of what foods, meals per day (6) etc)

4) Routine
a) Cardio in the morning
b) what days you do weights
c) the periods of time you do them for, how much etc etc

5) rest
a) times to rest
b) days off
c) what to do on resting days (and what not to do)

6) water consumption (this is very important)
a) how much water you should have
b) the importance of water
c) How water helps you retain muscle etc



Thats just the very basics, ive skipped out goals as im presuming you got everything done


Your body will take away muscle, burn it as use of fuel for various reasons

A) Calorie deficit too large
B) To break down food (protein not in food)
C) Disease


The most important things your going to need to get sorted are going to be the above, but diet is important and probably the hardest one to sort out. The weights program shouldnt be a problem, I especailly do not like the idea of lower weight higher reps, whatever puts the muscle on you in the first place is going to be needed to keep it there. The idea of lower weights/higher reps to get "ripped" is also incorrect as to get "ripped" you need a low percentage of body fat, then you can look into tanning, water consumption, foods, alcohol etc to bring out the veins etc. I would suggest your routine needs to be based on (as this is for boxing) endurance, strength and power. Take a brief look at endurance

Endurance

To be able to perform the same tasks, endurance training will consist of running, swimming, skipping, sparring etc consisting of anaerobic and aerobic exercises (without/with oxygen - boxing is considered anaerobic) I will tell you this for nothing, I have excellent aerobic threshold, Im a good runner. Ive got road fitness. Right now I dont have ring fitness, because my training has been primarily centered around aerobics for fat loss (formerly 16 stone, currently 10 stone 9) and this is something I need to do more of (circuit training for example) to get my fitness up. Definately Silent Assisan could guide you as he is a proffesional boxer. Always listen to the advice of othersyou neverknowtoo much.

Strength

Which is where your weight training will come into play. The myth it removes flexibility should be dispelled as strength training and size training are not the same. Low reps/high weights will improve strength but its an individual plan and you need to find out what is best for your body. Its also hard to improve strength and cut down on body fat (due to the exercise, dieting etc) and seeing as boxing is very much about exercise and fitness your going to have to nail your calories in/out to get your playing field straight for the weights training. Free weights, machines, body weights are all nessacary and body weights are going to give you a good workout that will simulate boxing much more accurately then any other form of weights.

Power

The formula often used for power is speed + strength = power. Theres also technique, endurance and a host of others that will come into play as im sure your aware of. In any case, more muscle doesnt nessacarily mean more power, and the same can be said for loosing muscle (or rather LBM, which is mostly water) when you hit a burnout point (over training) you will feel fatigued amongst other things and will loose power, endurance, strength, desire etc etc and it can cause weight (LBM) loss also.






Anyway theres a brief look at it, i dont have the time to write all this out but you can PM me for more