So you like watching boxers on TV, fighting shirtless with another imposing shirtless man. You probably want to become them, or at very least look like them. To get this magnificent boxer’s body. The real-life how-to guide. I assume that you have already stumbled upon and read my free ebook. If you haven’t, go correct it immediately.
You opened the book with big, glowing eyes and desire to learn. And then it hit you. Just fifteen pages? you gotta be kidding me. Here is a small reminder
|Obtaining a great body is NOT a rocket science. It is straightforward, simple, but HARD WORK.|
Embrace the simplicity, use the provided routine and use it for long enough. That said, if you are already doing everything correctly, you might be able to enhance the process by implementing more strategies. Do not, however, get lost in less important things. The main thing to do is still WORK HARD, SWEAT A LOT and KICK ASS.
Always be increasing the weight lifted.
A strong muscle is a big muscle. The most important thing in whole weight lifting is to get stronger over time. Youtube stars with great genetics and job that depends on their body make it easy to get lost in countless repetitions on countless machines, jerking with one hand while using a band for hanging yourself and more things more suitable for clowns than for a weightlifter. If somebody advises exercises that you can’t even pronounce right, he is 90% of times full of bullshit.
|The main purpose of the weightlifting is to get stronger. Remember it, live it.|
Spend your time on the right movements.
Since you will be in the gym only three times a week, the exercises should be selected really carefully. Stuffing pec deck, one armed chest press and three variations of shoulders press to one workout is simply not possible. So you need to pick movements that provide the most bang for your bucks. Meet the big three. Deadlift, Bench press, Squat. Those three bad guys alone work out and stress every muscle in the body. Now well sprinkle it with some military press, pull ups, dips, and barbell rows. The result is the exercise bundle that will get you the boxer’s body as fast as possible. If you get bored easily, you can add some arms (biceps anyone?) work AFTER main sets are done.
Be flexible when weight stops increasing
Adding plates every time you visit the gym is a good idea, but in real life it’s not that easy. Since you are not allowed to eat tons of junk food and wash it down with whole milk, strength gains won’t come that easy. As a boxer, you need a lean body, capable of action, not huffing and puffing while climbing stairs. Diet has to be clean(ish), cardio is done on daily basis.
There are two options to ensure strength gains
Just load the bar every workout
This method works surprisingly well for beginners. Every time under the bar you try to beat previous maximal attempt. If you fail, try the same (failed) weight for three workouts. After you won’t be able to up the weight for three workouts in a row, its time to switch to method two.
For example, a smart lifter started with 50 kg bench press. Every time he went to the gym to bench, he upped the weight by 2.5 kgs. After he hit 80 kg bench press, he couldn’t lift it for three consecutive workouts. Lifter moves to the second method.
use a proven slow progression method like 5/3/1
The body will rebel against gaining strength and you are going to stall. Don’t feel bad about it, it is probably not your mistake at all. Just move onto a slower progression model. There are plenty of them, I use and genuinely love Jim Wendler’s 5/3/1. Buy it on Amazon, look it up on the internet or download an app on Android or iPhone. The book contains great wisdom about training, life, and simplicity. Jim has an attitude of “go lift hard shit, eat some steak and live like a beast”. Smartphone apps make the program itself a thoughtless grind, plug in the required information (lift maxes) and you are good to go. I believe that 5/3/1 + addition of joker sets (further described in beyond 5/3/1 book) has been proven countless times and is the only workout program you will ever need. It also has a ton of customizations, so you won’t get bored while doing it.
5/3/1 workout is of course not the only working scheme. There are plenty of great books and methods all over the world. If you want to, explore them, use them for at least 4 months and see for yourself. Be cautious about trendy workout routines which seem more like a circus show than a workout.
Want boxer’s body? BOX !
A no-brainer. The boxer’s body – it is even in the term itself. From my experience, the boxing will make muscles you didn’t know about cry in pain. After a good sparring session or a heavy bag session, soreness is all over the arms, shoulders, abs, everywhere. Trust me on this one, if you are not currently in a boxing club, join one. Be it classic boxing, Muay Thai, MMA, martial art will make you tougher, more resilient and immune to all kinds of stress.
If nothing else, a great life skill is an ability to punch and to get punched.
Workout ABS a LOT
Fighters, in general, have rock solid midsection. A thick wall offers a better protection from damage than a thin paper. When someone tries to hurt you via punching to the midsection, you better have a solid one. How to achieve it? Simply. Train abs after every workout in the gym AND train workouts after every cardio workout. Abs can be trained every day. You can choose the old-school path by doing countless crunches or do more sophisticated exercises such as planks and hanging leg raises.
Want an easy yet killer workout?
50x ab wheel rollout.
Firstly do crunches, then ab wheel. Record time and strive for a better time every abs session.
Run and jump rope
Boxers are known for superior endurance to almost every other athletes. My coach said that every boxer must master the jump rope and must run. Be it jogging for long distance or shorter sprints, running will provide better endurance and explosivity, jump rope will improve whole body coordination and staying on toes. A neat side effect is that cardio training makes easy to stay lean.
Running is virtually free, jump rope costs about 5 bucks. I’ve recently written whole article about jump rope, check it for killer tips.
Eat good diet
Eat the best food you can while remaining sane. We are not weirdos and rocket scientists, to we are NOT about counting calories every day, we are also NOT food nazis who put in their mouth only bio roots and flowers. We ARE about eating great tasting food which will serve our purpose – to build the boxer’s body.
Build a staple food list, my staple lists looks like
- chicken breast with vegetables on a pan
- protein powder with milk
- fruits (apples, pineapples, oranges, grapes)
That’s about it. Easy to prepare, great tasting foods. For variety add sauce – BBQ, Sriracha hot sauce, ketchup, whatever you prefer, in a reasonable amount. When I’m with my girlfriend, we cook chicken tortillas or homemade burgers. Still nothing fancy.
If I want to lose weight, I eat just the meat with vegetables, beans and protein powder with milk. When trying to gaining weight, a simple addition of rice and ton of fruits does the trick really well.
There are a lot of books about nutrition, I recommend reading them for general information, interesting case studies and overall awareness. But do not take advice from them to a T. Authors need to make living by selling those books and often claim bullshit things just to make the book more “flashy” and “buyable”.
Do not constantly hop from one program to another
I bet you know this from own experience. I do. Good looking program found on internet? I AM ON IT. First three workouts were a blast, but then the weights felt somewhat heavy. What should I do about it? Let’s check the internet again. Oh, there is another, even better program, god thank you, I am saved. This is the self-destructing thought process which you must STOP.
Pick one program and actually stick with it for more than two weeks. Ideally, follow the instructions and don’t think about it for at least four months before doing something other.
Old-fashioned, slow progression program done for a year straight will do MUCH more than 10 “best, innovative, revolutionary” programs done in the same timeframe.
That’s about it. To sum up, in order to achieve the boxer’s body you need to have a
- Good training program
- Good diet
- Do cardio and abs
- Do those three things for long enough
Simple, isn’t it? Go train hard, eat some steak and run occasionally. Getting a great body is not a rocket science, but do not be fooled, while it is SIMPLE, it’s certainly not EASY. The biggest challenge are bad bays. Everyone has a bad day from time to time, weights will feel twice heavier, zero energy, jawning all the time, missing lifts. Weak minded guy gives up, find a trendy pump workout and lies to himself that he is gonna make progress. Strong minded guys shrugs, gets a good sleep and fuck the weights up next workout.
As always, I’ll answer all comments.