training routine

[Boxy]

hey guys
I've been boxing (or kickboxing if your picky) for around 6-7 months now, that being after around a year of doing bodyweight workouts.

two weeks ago I started doing some weight training to gain a bit of weight, i'd just like to hear what do you think of a program:
Its an A-B type program
A consists of:
bench press 12*4 (40 kilo/ 90 pound)
incline press 12*3 dumbells 7.5 kilo (16 pounds per dumbell)
military press 12*4 30 kilo (65 pounds)
tricep extention 12*4 12.5 kilo (28 pounds) single dumbell
bicep curl 12*4 20 kilo (45 pound)

B is made up of:
Squate 12*4 35 kilo (75 pounds?!)
lunges 12*3 7.5 kilo dumbells (16 pounds)
deadlift 12*4 35 kilo
chin ups (wide grip) 12*4
rows 12*3 35 kilo

I do one and then the other three times a week (sunday, wen' fri/saturday after the sabeth)
for the record I only weigh around 57 kilo (115 pounds) and am pretty scrawny.

so does anyone have any tips on how to mprove these workouts?
any comments?

[FacePuncher]

Seems to be a pretty standard routine.
Are you doing ABxAB?
Incremental increases?
Will definitely help you gain some positive size if you eat correctly.

[Boxy]

i'm not really sure about what you're asking but here goes:
I do a week of A on sun', B on wen', A on sat' and the following week i switch the routine (B instead of A and A in place of B).
I'm working on getting some more weight into my some of my routine but it's a slow proccess i admit, please concider i've only been doing this for two weeks.
I try to eat as correctly as possible; a lot of protein during the day along with massive carbs during lunch (and a salad to get all the vitamines i need) after the workouts comes a protein snack and a solid dinner after an hour or two, I try to have four meals a day (sometimes it works other not so) and I start diet conseltation with a licensed expert on the subject on sunday (the service is given to me free in my work place, so no cash involved there but only because i'm classified as underweight though not in any danger).

[Burgie]

Hi - I was a similar build, a little heavier..

My biggest weight gains were from pyramid style work, ie. starting at max rep, decreasing by 5kg and going to total failure each time until down to just the bar. Make sure you STRETCH A LOT .. I mean, between every set, really stretch a lot, long muscle fibre is strong muscle fibre.

I made sure I always worked opposites in the same day. i.e. Biceps / Triceps..

I gave up to 7 days to recover that muscle group.

Plenty of protein required, one before, one after. Very important -- The theory behind this type of workout is that you are ripping your muscle apart and it rebuilds more in its place when repairing.

The downside is that it is difficult to do as well as train for boxing etc as you will get that JELLY feeling for the first 4-6 weeks... BUT .. My gains were noticeable. Once I had the weight gained, I went straight back to strength training.. Went from 63kg - 73kg in 18 weeks, was the strongest i had ever been. But --- It takes its toll, takes a LOT of energy out of you!

Just my 2c -- Hypertrophy also did quite well, ie 6-8 sets of 4-6 reps at 90% max rep or similar... THEN once you have the weight gain, focus on strength..

BUT NEVER FORGET TO STRETCH -- IT IS JUST AS IMPORTANT!

edit: Oh -- And try to stack more weight on each week. Its mental as much as physical.. "I can do it" "I will put on weight"

[Boxy]

thanks for the advice Burgie, I usually don't stretch because i'm naturally flexible (not double jointed but along those lines) so most stretches either don't work on me or I just end up dislocating something (usually a shoulder but I also did a leg once during a KO high-kick) but i'll take your advice anyway, though i'm not looking to adding on too much weight (only 8 kg) because I have a very low bodyfat percent (10%) so for me, being at 65 kg (my target) would be more then enough because i'll be as heavy as I can get without crossing over to an even higher weight class.
I try to add weight as much as I can as soon as I can, usually an exta 5 kg on the large groups (pecs, quads, lats) but the smaller groups are harder (deltoids, bicep and tricep) because with those a little weight goes a long way.

do you have a major differnse in how many kg can you curl and do tricep extentions? I can do a curl of 15kg with a jumbo EZ bar but i can do a tricep extention of 15 kilo with a dumbell (held in both hands I don't have that large of a tri...yet!).


Also I heard from a karate trainer that a good way to work on punching speed is to throw slow, techniquely correct punches while holding an empty dumbell for a minute then dropping the dumbell and again throwing correct punches but they'll come out faster