Questions from a VERY NOOB person.

Alright I am 6'6 200 (+-5 lbs) I have no experience boxing and do not plan to train for boxing for 4-6 months.. For the 4-6 months i plan on getting in shape..

plans--

RUN RUN RUN!-- Run every other morning.. At the begining i will probably only be able to run 1-2 miles a day but hope within a month ill be upto 3-4 miles *i used to weigh 350 lbs , the way i lost all my weight was running, i got upto 5 miles a day and got lazy*

so anyways.. onto working out.. *i have access to a gym*

monday-- bicepts,tricepts.
tuesday--back , shoulders
wednesday-- NOTHING
Thursday-- chest
Friday-- legs
Saturday-- Nothing
Sunday--stomach.


Not sure if that is everything but i am planning on being upto 220 lbs in 4 months(hopefully).. I will be using whey protien but that would be the extent of supplements..

I will probably utilize caffiene for morning runs.

any suggestions / comments? thanks alot!@!

Start boxing now. You can get in shape at the same time(and obviously boxing will help you get in shape) plus you can work on your skills at the same time.

personally I wouldn't train my biceps and triceps one day and then my back and chest the other.

Especially not in that order...

You're going to fatigue your biceps and then try doing exercise like seated row, pull ups and Lat pull down? Same with your triceps? fatigue them and then try and bench and shoulder press?

You'll be limiting how much you can hit the larger muscle groups because you've isolated the smaller ones and they can't keep up. You'll bottle neck them.

Personally I would train my Biceps and Lats one day and Chest, delts and Tris the other... If you're going to split it like that.

You don't need a whole session to condition your biceps and triceps... they only move one main joint (the elbow) and also your shoulder slightly... you hit them whilst training the larger muscle groups (back and chest) so they're activated any way... so just add some targeted exercises for biceps/triceps into those days anyway.

Not only will you not be able to hit the muscle groups as well but because you're activating the muscles you've just trained the day before at best you're going to prevent them from recovering/growing and at worse you're going to over train and possibly injure them.

Personally I like to train my upper body one day and my lower the other... so I super set (do alternate sets on the opposing muscle groups) and get a good 2 day rest before training them it again.

As for morning running and caffeine, firstly caffeine is little than a placebo when it comes to physical activity... might make you feel awake but that's about it... morning running is pretty pointless really... only do it if you have too.

I'd much rather run once I've naturally woken up and gotten some energy into my system... good luck putting on muscle if you're going to be running first thing after training on an empty stomach... unless you got a lot of fat on you (which at 6 6" and 200 pounds isn't likely :)) you're going to end up eating into energy you should be using for muscle growth/muscle.

Plus there's no need to mess up your metabolism and sleep routine... that's gotta be sorted for your body to recover... the training is only half of this game... rest and fuel is the other :)

Sorry if this comes across as way to critical but it's good to start off on the right foot instead of learning the hard way from experience and mistakes like some of us had to... ;)

Adam, terrific post cc

Let me spike you back adam. ;)

Make sure it's geared for your schedule. There's nothing wrong about morning running if the rest of your day is booked. I know people that have a full-time job, or train full-time and run in the morning because that's the most convenient for them. Running and doing some light exercise in the morning also helps jump-start your metabolism, just make sure you have food to burn or the energy is going to be taken out your muscles. By now I don't have to tell you to pace yourself, but you should also mix it up, jog/sprint to meet the demands that you'll encounter in the ring. Don't burn yourself out or you're going to be working through a fog the rest of the day. A good breakfast within 45 minutes to an hour afterwards is great because your body's metabolism is cranked from the workout, and it'll need to replenish itself.

As for exercises are concerned, compound ones will suit you best for multiple reasons. For one in you're not going to isolate any muscle when boxing, on the the other hand it covers more bases which saves you more time.

The exercises that Adam pointed out are great, it's a win/win because you're working multiple groups. Exercises like rows, pulldowns, and dips, even deadlifts, cleans, and squats will get you covered. You should also keep track of your intensity which amounts to how much over how long.

Since it's expected that you're eventually going into the ring why not get a jumprope. It's cheap, it's effective and it'll get you light enough on your feet that the footwork that you're going to be doing will not be too much of a big deal. Look into that it's great for a big number of reasons.

You should also work on your flexibility. There's a good post on here via our resident trainer "Scrap" and you can find all the info you need online. It's important that your muscles are supple and relaxed and can go the full range of motion.

Let me start by saying I know absolutly nothing about boxing. That being said I do see major flaws in your workout routine as far as muscle growth is considered.
As was already mentioned, never start the week with arms. You use your arms for chest/back/shoulder and even leg workouts depending on if and what style of deadlifts you do (some people deadlift for legs others for back, some for both) Heres a great routine for growth

Monday - Back
Tuesday - Chest
Wed - Legs
Thurs - Arms
Fri - Sat - Sun - REST

Mix in front delts with Chest and Rear Delts with Back. If you train your traps do them with back also. Traps are not Shoulders, they are your back. Do Abs once a week in the beggining, they are a muscle also, they need to rest.
Don't be afraid to rest, you need it for growth. You can always get some good cardio workouts in or bag workouts.
In my opinion I would not train a muscle group more than once a week if you want growth, with out proper rest it will not grow, plain and simple. I'm a NOOB here also though so it's hard to trust me, I understand :) I know a lot about working out, not boxing :)

Box. Its Fun you learn to fight and get in shape what else could you ask for?

I would do my chest and back before my bi's and tri's.

Oops, Adam already posted it. I should read replies before posting one of my own. :-X

[ NOTE ] I have updated this post to provide the correct address for the first link I posted... I had originally posted weightgaintips.com but it should definetly have been musclegaintips... So if anyone checked it out and saw it was a load of crap, you can try again now.. [ END OF NOTE ::** ]

For the gym work I have a couple of suggestion...

www.musclegaintips.com - was great for me when I wanted to bulk up a bit. The website is selling a program, but even without buying the program, their is a lot of free information on the site to increase the affectiveness of your training while in the gym.

www.hardgainer.com or www.hardgainers.com - This website used to be pretty much free right through and had an AMAZING amount of great information regarding weight/gym training for regular everyday people (ie. not hardcore roidhead/gymbuffs which you'll find in a lot of the mainstream training journals and magazines)... Although the last time I was on this site, they'd taken down a lot of their good articles and were begining to charge for some of them... But it's still worth a look as in it's day it was about the best resource on weight training that i'd ever seen. Period.

Anyway, good luck with your training and let us all know how it goes!!