I just turned 16 and have been training since i was 14- over a year. Started from 52kg 172cm and currently 75kg 189cm. Firstly I trained just in the gym 3-4 times later 5-6 times and then stopped and went boxing after 9 months in the gym. After 6-8 months of boxing, I joined a gym including boxing. My workout split is:
Mon- chest back (3 exercises with 4 sets for back and 3 exercises of 4 sets for chest)
Tue- boxing (mainly focused hard conditioning but there is strength involved also)
Wed- arms (biceps 3 exercises 4 sets, same for shoulders and triceps, forearms 2 exercises 3 sets)
Thu- boxing
Fri- legs- 6 exercises
Sat-boxing(optional) or weight lifting(optional)
My question is: Is this routine effective enough for quickly building mass ( I know that if I want to build muscles in a more effective way I should replace boxing with full gym)? What can I change, add , remove. If reducing box what is the workout split? Recovery, supplements, diet, dirty bulk? Recommended workout split? Protein intake? Sugar, pizza, chocolate (“bad” calories for extra calorie surplus)? (Main goal bulk up add muscle mass and ofcourse some but not too much fat which I think is very hard for me)
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Thread: Building mass
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11-09-2020, 03:40 AM #1
Building mass
Last edited by PushYourself123; 11-09-2020 at 03:50 AM.
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11-09-2020, 06:42 AM #2
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11-09-2020, 07:02 AM #3
Take a look at programs like Candito Linear, Stronglifts, Fierce 5, Greyskull, AllPros, etc.
Don't dirty bulk, you'll regret it for as long as you have to stop gaining muscle to cut off all that fat. Lean bulk is effective. But eat, eat, eat, you're in a golden age of gains for the next 8-10 years.
You can box and lift at the same time, just be aware that each could slow down the other. To build muscle, you need to lift, rest, and eat. Boxing is great conditioning but be patient with the weights if you continue boxing.
If me, I'd weight lift 3-4 days a week and box 2-3, one easy day if 3.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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