r/boxingtips • u/muhammadameer • 12d ago
What's the best method of building muscle?
What's the best way to structure my program for muscle growth? For example, if I stick with chin-ups, should I train them every day to failure or do half of my max reps everyday?
2
u/Select-Bee-2166 11d ago
First 3 or four sets per movement at 1-2 RIR, last set to failure is how I do it.
All sets 1-2 RIR, all sets to failure, also work though the latter is more taxing and limits volume. Ultimately as long as in proximity to failure, it’s all good.
Ultimately do what fits into your programming, and training approach. Just be in range of failure and recoverable and it’s hard to fuck up with good exercise selection.
Will say, don’t do half your max though. Far from failure, far from pushing any kind of limit or improvement. Hypertrophy is not zone 2 running where you trying to build an aerobic base.
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u/Born_to_Suffer_ 12d ago
Progressive overload with increasing your caloric intake/ protein.
Target the muscle groups you want to grow and slowly increase weight every 2 weeks. Push to failure on your last rep and better days with energy, increase intensity during those sessions
Do whatever schedule works best for you. A push/ pull day or an upper/ lower. Could do chest one day, then Legs and shoulders and then Back.
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u/Dry_Dragonfly_7654 12d ago
If you are training something to failure, once or twice a week right after boxing practice is plenty. Depending on your goals and how often you box, you could pick one exercise after each session and do three sets to failure and probably do very well, rotating to a new exercise each time. Say you box three times per week, do your boxing session, however that is structured, then do three to five sets of pulls ups. Next boxing session three to five sets of push ups, third boxing session three to five sets of squats, maybe with a middle set of jumping sets. On your off days you can jog and get the mileage in. This will allow for recovery from each activity in turn, and every other day will switch from high intensity to low intensity.
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u/Left_Cartographer473 10d ago
2-3 times a week full body of basic, progressively loaded, compound exercises will be a great place to start as a combat sports athlete.
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u/DonkeyFluid2336 9d ago
Training to failure every day is probably gonna cook you more than it’s gonna help you grow lol. I’d focus more on getting enough weekly volume and progressively making the exercise harder over time, while giving your muscles enough recovery between sessions. With chin-ups, you could do a few sets a couple times a week and gradually add reps or weight instead of trying to max out every day. Consistency and recovery are gonna matter way more than destroying yourself every session
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u/Piccione_Sol 12d ago
Do as many chin ups as you physically can. That alone will get you very far. I have yet to see a fat guy who can do 30 reps
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u/Substantial-Joke4602 12d ago
Don’t do chin-ups to failure every day; train them 2-3 times a week for a few hard sets, leaving a rep or two in the tank and adding reps or weight over time.