QUESTION:
Dear Coach John,
Traditionally they say do 10-12 reps for 3-4 sets. I noticed in your workouts you do a higher number of reps than that when you strength train.
My question is if your training as a boxer (or just looking for more functional strength) is it better to do the higher number of reps?
Should I be looking to burn it out for 25 reps for 1 set and move onto the next exercise or just stick with the 12 rep 3 set routine and just add weight every week?
Thanks, AC
ANSWER:
AC,
I think this is a great question! Most any magazine or book you read about lifting weights says almost that same thing every time!
“3 Sets for 10-12 reps each is the perfect amount for muscle growth.” Blah, blah, blah, quack, quack, quack!! It’s like a Doctor who’s too scared to tell you to ‘walk it off’, or ‘to work through it’ because they think you’ll sue them! I think everything works, but nothing works for ever.
So, with that in mind, here’s my answer:
You have to experiment and see what works for you both physically and mentally. For 4 weeks, do the normal 3 sets at 10-12 reps. Then for the next 4 weeks, hit higher reps, like 20-30, even 100. Then the next 4 weeks go down to 4-6 reps on your weight training. Then do nothing but drop-sets for 4 weeks! After 4 weeks on each, you’ll have seen some results (hopefully) and you’ll also know if you enjoy a particular type of training better than the others- which is also highly important in regards to weight training.
Another way you may want to experiment is to do one week of a certain training method rather than 4. This way you can keep it fresh and not get bored. Still another way to train with weights is to create a circuit that will cover one body part, such as back or legs, or perhaps every body part, this way you’ll get a weight training workout and also a good cardio one as well. Whether a beginner or an advanced practitioner, it’s imperative to find what works for you both genetically and emotionally as well. If the typical body building style workout bores you, then find a way to make it different so that it is fun for you- but do it!
The Bottom Line: try it all, find what works, know it will not work forever, change it up to keep it fresh and ABOVE ALL make it intense!! Because it’s not what you do that your body will respond to, but how you do it!!
Dear Coach John,
Traditionally they say do 10-12 reps for 3-4 sets. I noticed in your workouts you do a higher number of reps than that when you strength train.
My question is if your training as a boxer (or just looking for more functional strength) is it better to do the higher number of reps?
Should I be looking to burn it out for 25 reps for 1 set and move onto the next exercise or just stick with the 12 rep 3 set routine and just add weight every week?
Thanks, AC
ANSWER:
AC,
I think this is a great question! Most any magazine or book you read about lifting weights says almost that same thing every time!
“3 Sets for 10-12 reps each is the perfect amount for muscle growth.” Blah, blah, blah, quack, quack, quack!! It’s like a Doctor who’s too scared to tell you to ‘walk it off’, or ‘to work through it’ because they think you’ll sue them! I think everything works, but nothing works for ever.
So, with that in mind, here’s my answer:
You have to experiment and see what works for you both physically and mentally. For 4 weeks, do the normal 3 sets at 10-12 reps. Then for the next 4 weeks, hit higher reps, like 20-30, even 100. Then the next 4 weeks go down to 4-6 reps on your weight training. Then do nothing but drop-sets for 4 weeks! After 4 weeks on each, you’ll have seen some results (hopefully) and you’ll also know if you enjoy a particular type of training better than the others- which is also highly important in regards to weight training.
Another way you may want to experiment is to do one week of a certain training method rather than 4. This way you can keep it fresh and not get bored. Still another way to train with weights is to create a circuit that will cover one body part, such as back or legs, or perhaps every body part, this way you’ll get a weight training workout and also a good cardio one as well. Whether a beginner or an advanced practitioner, it’s imperative to find what works for you both genetically and emotionally as well. If the typical body building style workout bores you, then find a way to make it different so that it is fun for you- but do it!
The Bottom Line: try it all, find what works, know it will not work forever, change it up to keep it fresh and ABOVE ALL make it intense!! Because it’s not what you do that your body will respond to, but how you do it!!
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