Full guide: How to build Muscle as a Fighter/boxer

Discover the strategies and workouts to effectively build muscle as a fighter in this guide! Whether you're training for MMA, boxing, or any combat sport, this video will provide you with expert tips on maximizing strength and agility to enhance your performance in the ring.

[focusone]

Glad someone made a video about this. As a bodybuilder getting into boxing. Appreciate it homie 👊🏾

[bryandouangnaly]

I honestly just do full body twice a week. Squat bench deadlift, pullup and push-ups simple

[baklavalite]

back:
weighted pullup/pull downs
seated row/bent over bar rows
standing lat pushdown

chest:
bench press
incline bench press
decline bench press
chest flies
cables (optional)

shoulders:
lateral raises/cable raises
barbell press (standing)
barbell shrugs/weighted shrugs

triceps:
rope tricep pushdown
single cable tricep pushdown
^
supersetting it could save you some time (optional)
tricep dips

biceps:
curls/preacher curls
hammer curls (optional)
overhead cable curls

legs:
squats (weighted)
leg extensions
hacksquats
lunges
deadlifts



additional things to do in a workout:
train the neck, this goes for every martial arts like mma, boxing, kickboxing and wrestling. Why do we train the neck? from what i know so far is to absorb punches and shock. do correct me if im wrong with this.
traps are also important to train for absorbing a punch in the head.


best thing to do is one of these splits seen in the video 5:51


i mainly do kickboxing so for all my muay thai, mma folks out there do your squats and leg extensions explosive, that way you can have a harder kick.


also i had to get some more info on how to split all of these exercises for myself so i thought why not share with other people? *english is not my first language so thats maybe why the grammar is off*

this what i made is more of a strength/muscle program, if you want to use it as a weight losing program you will have to focus on doing more sets and repetitions of somewhat light weights. if you want to build strength. you should do your workout more explosive. and if you want more muscles you should do more sets and more weights. dont forget to watch what you are eating because food is most important when it comes to nutrients and protein. this is basic knowledge and if you want to learn more you can search it up on youtube.
i also forgot to mention jogging/roadwork. this is optional because some may use this for their own instead of combat sport. how to do roadwork is explained in another video.

start with a walk for a bit then slowly start jogging. keep in mind that everyone is different so if you cant jog or havent done it walk fast. it is okay as i had this problem too at first.

and once again this program can be modified by anyone! so if you want to try something else instead of the one workout in the program you are free to do it!

[MRNN_TR]

I do push, pull, legs once a week. That's 3 days a week. I just do 5 sets per exercise. 6 days was killing me for sure. I was tired all the time. I lost a lot of strength but burnt a lot of body fat with boxing.

[Wholisticandy]

I’ve been training Muay Thai for 12 years and also lifting weights. Everything you said in this video is on point from my personal experience. Great work

[asjdfasdjhfasdfj]

1:45: pushups only work the lower chest. if you are gonna work your chest at home make sure you do decline pushups aswell to work your upper chest. if you don't train your upper chest and only your lower chest you'll have a sort of saggy boob.

[Reincarnation___]

Bicep are great for upper cuts and hooks do it if u want to be a inside fighter

[anima_elli]

I suggest doing the compound movements the video mentioned if you want a faster but still very effective workout like:
Bench press
Pull Ups
Standing Barbell Press
Tricep Dips
Barbell Curls
Squats
Deadlifts
Lunges

Remember, you should get at least 12-15 reps straight before moving to weighted pull ups and weighted dips cause most of the time people get hurt if they go weighted too quickly, you must perfect the form first.

Compound lifts are very beneficial and are known to increase bone density and bone thickness and they increase testosterone and it's pretty quick at building strength overall as well as core strength too.

[bosnianowitzkifan]

My coach has me do strength workouts 1-2 times per week. We focus on pullups, dips, ab work, sometimes we'll do bench. Additionaly I'll throw in 1-2 workouts of my own during the week where I focus a bit more on isolation exercises for arms and such.

[kenn]

Great video you broke everything down in a simple but effective way I really appreciate this content I’m subscribing keep it up man.

[Choppy]

I do full body twice a week and box 3 times a week. It works for me and is a good balance. The weight training compliments the boxing training well without over working your body. I’m also 37 years old!

[raxn]

A bodybuilder is stiff in boxing not due to his strength, power or size.
But because he has trained his muscles for hypertrophy, activating the slow twitch muscles.
For if you have a strong and muscular physique, inherently that is no disadvantage at all.
If you train for endurance and agility, in fact, it is an absolute advantage.

[SIickTurtIe]

Train ur legs like a field athlete. Low rep high intensity squats and deadlift variations that don’t tax ur lower back too much, mixed with single leg work, sprints, and other “athletic” lower body stuff.

Train your pressing movements like a Chinese Olympic lifter (focus on dips, and OHP: increase pressing strength with an emphasis on keeping the chest from getting too big and puffy, thus maintaining shoulder mobility)…push presses and similar lifts to build explosiveness. If you truly just need to bench press cus u like the exercise and can’t part ways with it, then do incline bench to save ur shoulders. Remember we’re in the sport of punching, the risk-reward of tearing ur shit may not be worth having a fancy 3-plate bench.

Ur back, u can actually train like a body builder, it won’t hinder you, so long as u don’t put on enough muscle to move you up a weight class which shouldn’t be an issue aside from heavyweight, as boxers are generally in a caloric deficit.

[Vesterone]

Genral tip : do slightly more narrow pull downs and slightly wider grip rows for best results👍🏻

[VikAOR]

Its amazing, i am doing boxing for many years and i was doing exactly the same split as you, i had pretty much the same conclusion, 2 times a week, chest back, shoulders arms, and of course focusing on boxing... i'll add Calisthenics its also amazing for boxing

[AlexVinchenzo]

Great job but I think you missed weightlifting exercises (power clean, push press, snatch) which improve your balance and teach your body to generate explosive power and also builds your trapezium muscles.

[SeanSoliman]

Bro You did Pacquiao dirty on this thumbnail hahaha

[CozyOx]

i started a month ago boxing and i wanted to get a program of 3 to 4 days per week at the gym and 2 for boxing. Any advice on this? Main priority is keeping good physique.

[ZiaMustapha]

As a mma fighter, im tryna bulk up from 65kg to 70kg
Which muscle groups should i focus on that can benefit me?

[marcinsztof]

Love the eldritch horrors AI gave us in this one. At 3:53 it's subtle, but when you take a closer look at his eyes, you can clearly see that's probably the best lifter in Innsmouth. Then at 5:19 we're getting proper lovecraftian abomination. The guy in the shirt is like at least 25% fish-like sea creature by the look of his face. You'd think that his hands are messed up by AI as they usually do, but actually he's trying to cover the fins.