recovery

[jamiebhoy]

You could try and do a push pull system, you do all your pushing movements at one workout so that would be chest,shoulders,triceps and legs (squats) on day. Then rest a day and do back , biceps and hamstrings (leg curls etc)
The it's a day off then repeat day one. This gives you time in between body parts.

Currently I do 2 upper body workouts and one lower body workout per week due to limited time.

I start with
Chest
Flyes x 3 sets
Incline dumbell press x 3 sets

Shoulders
Smith machine press x 5 sets

Triceps
Various excercises x 4 sets

Back

Pulldowns x 4 sets
Cable rows x 3 sets

Biceps
Dumbell curls x 4 sets


Day two

Legs

leg extensions x 4 sets
Smith machine squats x 4 sets

leg curls x 4 sets
stiff leg deadlift x 3 sets

All use progressively heavier weights , day one takes approx 45 minute dat two 25-30 minutes.

Sorry this is long winded but from someone who has been training with weights for more than 25 years I just wanted to show that you can still keep it simple but intense and fit in three good ones a week.

Happy to recommend some books if you want to do it on here or send me a PM.

[johngotti]

OP what does your workout look like and what are your goals ?

First off I recommend more food,a lot more protein and fruit and veg
look at the stickys here Nutrition - Bodybuilding.com Forums
mainly the" Calculating Calorie & Macronutrient Needs"

Now their are a few other things you could do to help with recovery.

1.take a week off from everything,I took 2 weeks of the weights one time because of a lower back injury(I could do pper body stuff but I thought I would just give it all a rest) and when I came back I felt fresher than I thought I would
2.add in a multi vitamin maybe some zma
3.massages or buy one of the foam rolelrs,ive herd they're great
4.active recovery,instead of just staying in on your rest day go for a short walk or a light bike ride#
5.streacht as often as you can,and non of that 5 second static hold stff,stretch each muscle for 30 seconds and if you have the time do it again.
6.get a good nights sleep.

Now what are your goals for weight lifting ?

You could try starting strength for a while but it is heavy on your legs,but then again you need strong durable legs for boxing.
workout here
FAQ:The Program - Starting Strength Wiki
you can swap you power cleans for pendlay rows,I swapped them for bb rows as I didn't know about pendlay rows and didn't want to learn the power clean,but the power clean is good for boxers as it is a good explosive hip movement

If your wanting to bulk up then try this Frankie NY's Mass Building Program
push/pull/leg routine


Also may I ask (and no offence here) are you sure your not just being a pussy about all this ?
This week Ive done kickboxing 2x boxing 2 x a circuit and a 3 day split and am on around 1200-1500 cals because I am trying to lose some weight and I feel fresh.

2 weeks ago when I just started the kick boxing I had done squats on the monday and then kick boxing the next day (first session) and it was hard fucking work but I still managed to man up and put a lot of effort into it.

Just be smart with your trainin,read up a lot of bb.com or tnation about weight lifting.

Also you may just be doing far to many exercises.
When you start off (and this is mainly from what I have read not experenced) you dont need to do a ton or even any iso exercises really,Just the baiscs

A form of
squats
deadlifts
bench
shoulder press (ive herd fighters should do the pressing movements a lot less frequently
than the others)
rows
pullups

(more pulls than pushs as your punching/pushing the bag people a lot)

btw am no expert about all this stuff but I've been reading a lot about it for the last 2 years or so.