Thread: lifting only 2x a week

Looks good Foreman. On your leg day why not throw in a unilateral leg movement like step-ups, split squats or bulgarian squats? It would help with your balance and coordination which would be useful for boxing.
Do you plan on competing?

Originally Posted by Bakerboy

Looks good Foreman. On your leg day why not throw in a unilateral leg movement like step-ups, split squats or bulgarian squats? It would help with your balance and coordination which would be useful for boxing.
Do you plan on competing?

I do step ups when I box plus lunges, pushups, situps and some medicine ball shit for delts, core and legs.

Call me and I will make you a nice robe. You've got to look your best for your first fight.

total body would be better if you are only lifting twice a week.

If I were doing just 2 days a week, I might take out the DB curls, and do some other pulling movement instead, such as close grip supinated pullups, but that's just personal preference. I just like to have about equal or more pulling volume than pushing, but I wouldn't really consider DB curls a pulling movement since it's an isolation exercise. Again, just personal preference.

Originally Posted by mike456

total body would be better if you are only lifting twice a week.

I was going to do that but I hit legs hard when I box so once a week is enough.....hell I'm 258 and really dont need to be bigger at this point. 230 and cut is my goal.

alright then just add another horizontal pull (such as cable rows), andd I would drop curls.

Originally Posted by mike456

alright then just add another horizontal pull (such as cable rows), andd I would drop curls.

I will drop the curls and do pullups

Originally Posted by ForemanRules

I will drop the curls and do pullups

yea thats good just make sure you have an equal or even more pulling movements to pushimg movements, otherwise it can lead to shoulder problems

Foreman is well versed in the area of shoulder problems.

Originally Posted by fufu

Foreman is well versed in the area of shoulder problems.

Good point. How is the shoulder going to hold up now you're back full into the boxing training foreman?

Originally Posted by ForemanRules

I started boxing again so I'm cutting back on the weights. I will be boxing Mon and Friday and lifting only 2x a week each muscle only once a week. Think I will do a upper lower split.

Upper Tue

Incline DB 3x12
DB military 3x12...Remove if Needed
CGBP 3x12
DB rows 3x10....Remove if needed
Lat pulls 3x12
DB curls 3x12


lower Sat

Dead lifts 2x10
Squats 2x10
SLDL 2x10
calfs 2x12

You can remove the DB Rows if you wish as You are do deads the latter part of the week. So the rows wouldn't be needed. Also the same for the Mils as you will hit the delts with Incline presses and deads. Keep it simple and save yourself for the boxing.

Originally Posted by Tough Old Man

You can remove the DB Rows if you wish as You are do deads the latter part of the week. So the rows wouldn't be needed. Also the same for the Mils as you will hit the delts with Incline presses and deads. Keep it simple and save yourself for the boxing.

Why would you cut out rows because of deads? Deadlifts are considered a lower body lift and hardly work the same muscles as a row.

Originally Posted by fufu

Why would you cut out rows because of deads? Deadlifts are considered a lower body lift

Says who? Legs only get the weight started, the rest of the work is all back. You dont put 500 pounds in your hands and say the legs are doing it all.

mudge, is that you with Jay in the avi?

Originally Posted by Mudge

Says who? Legs only get the weight started, the rest of the work is all back. You dont put 500 pounds in your hands and say the legs are doing it all.

I said it is "considered" a lower body movement(termilogically speaking). Yes, I agree it works several other muscles, but hardly in the same way a row would. The arms don't move whatsoever, two completely different movements, I see no logic in taking out rows because of deadlifts.

I'm also going to disagree with you on the statement about legs only getting it started, the rest is not just in your back. The glutes are a big part of the lockout, and depending on where you sets your hips, you can work more your legs or your back.

Take Out The Rows, Because You Are Doing Deads?
That Makes No Sense To Me.

Originally Posted by fufu

The glutes are a big part of the lockout, and depending on where you sets your hips, you can work more your legs or your back.

I'd like to be able to work my legs more and my back less. Any tips on form?

go real deep, like bend your knees, almost like your ass touch the floor, and your torso should be more upright

Originally Posted by nsimmons

I'd like to be able to work my legs more and my back less. Any tips on form?

Well you could widen your stance into sumo, which would make your hips come into play more and take some stress of your back. You could set your hips down lower so there is more knee flexion, or use a trap-bar to pull.