Weight lifting in training?

[wesrman]

Edit/ps. dont work in the 8-15 rep range. This is where mass is developed, stay away from it.

This is a little misleading. You gain mass by eating more calories than you burn regardless of rep range.

FWIW i understand what Rocky was trying to say and he has a point that you dont want to train like a bodybuilder unless you want to add muscle, but you can gain just as much mass by lifting in the 1-5 rep range as you can in the 8-10 rep range if you eat more calories than you burn. Diet and conditioning training are key.

[Rocky Balboa]

Yup, I should clarify. Eating more is key to gaining mass BUT the mentioned rep range also aids in gaining mass via encouraging sarcoplasmic hypertrophy (muscle "liquid" growth) which results in more weight.

[Von Milash]

I think the basic key is to keep your movements full body and as explosive as possible. this is the antithesis of bodybuilding, where things are done slowly and in isolation. I also thik you want to choose movements that are as close to mimicking the basic punching motions as possible so as to incorporate the same muscle groups.