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(Cova @ Dec. 06 2006,17:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Your only as slow as you train your muscles. I started BBing for the same reason as you except i am 68.5 inches tall and i weighed around 140....it seems 140 is the average amount people weigh if they are in martial arts.
The only thing i would suggest is not training extremely hard as you normally would in Boxing or you will be overtraining and make no gains. (I learned of this extremely fast) Make sure you are eating a surplus and you shouldn't experience any drag.
Make sure you are stretching all the time, especially in your legs or you will become slow. I think it might be a good idea to dive in rather slow with the weights and test how quickly you recover when you are boxing.
Worst case scenario: You are sparring an opponent and cannot explode with your punches like you normally could. This is when you know you are either overtraining or are not stretching enough.
Weight lifting has really helped out my explosive power but i also train with HIIT cardio and in TKD on recovery days if my CNS will allow it.
I like this method because you are not in soo much pain and weakness after lifting as you would be with lifting to failure.
One workout that should spike the growth in your lower tricep is Tricep pulldowns with a rope 6-8 reps to failure one set. Within a week my lower tricep grew huge and now feels like a bone.
Or you can just jump right in and starting lifting HST style. I just thought it was better to condition my muscles before i dove into the weights hardcore.
Here is what my workout looks like:
Leg-press-machine/Squats
Leg extension
Bench-press
Bent-over row
Shoulder Shrug
Overhead Press
Pushdown Lat Machine
Bicep curl-Barbell
Tricep extension
**Notice how i only have about 2 isolation workouts.
You can even add dead lifts and stuff but this is a good starting example.
I think if you work with something like this you will do very well.
You can actually email me with your own routine and i would be happy to send you scanned pictures out of a very graphic book that will show you what you will be working with each excersize. (I have done this with a few people.)
Goodluck!
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This is absolutely correct. I train Muay Thai myself and do HST (was just doing MAX-Stim actually, but nearly the same). Over-training is very possible and easy to do while doing both. It got me from not getting enough sleep. I knew something was up after I took a week off and went to Muay Thai and did 8 rounds. The next day I was able to lift a lot more weight a lot easier. I knew after seeing my stamina and strength going up that I must of been overtraining.
Stretching is absolutely key also. My trainers ride my ass about this, but stretch 2-3 times a day. Especially the legs.
As for bulking makes you slower. I know a guy that got big that trains with us. He said after he bulked he got slower, however, Ell Darden did a study on football players while doing HIT training. He found speed wasn't made in the gym, but rather out on the field. If you still train fast you'll be fast. There's no need to be fast while lifting the weights as it won't really make you faster in practice. You'll actually need to do the motions of kicking and punching to speed up (you can use light weights to help speed these up). You can also increase your mind to muscle connection by performing the movements starting mid-way instead of from start to finish. This increases your speed as more motor units are activated. It's a little tip I picked up from one of Bruce Lee's students.
Some people have said that explosive lifts have helped them some with there speed, but I would hold off on those until you get more comfortable lifting. It's easy to injure yourself with explosive lifts if you dont know what you are doing.
For your size the main thing I would focus on right now is nutrition (eat a lot if you want to grow) and sleep. The more sleep the better. Get 10 hours if you can.
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