EastPhilly

I want to lose fat, gain muscle, and work on punch speed and explosive power.

Will this routine work?

5 sets - 10 reps - 50 lbs. - 3 times a week

then after 2 weeks

2 sets - 25 reps - 50 lbs - 3 times a week

then every month I will add around 5 - 10 lbs.

This is just a benching routine for me right now. I also do body weight workouts and run, bike, and jump rope alot to help.

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wukkadb

That routine looks very flawed to me, maybe if we had some info about you (age, height, weight) we could give you some better advice

EastPhilly

I amt 17, around 170 lbs, and 6 ft.

I only do bodyweight exercises every now and then and I can only lift maybe 110 max (bench)

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wukkadb

Do these four excercises, 3 times a week, in a 5x5 pattern:

Overhead Press
Bench Press
Deadlifts
Squats

These four excercise are probably the most important for overall strength, and muscle gains. They also work your core tremendously, which will help into your speed/power. A 5x5 pattern would be doing 5 sets of 5 reps on each set, but going up in weight each time. For instance youre OP might look like this:

45x1x5
55x1x5
65x1x5
75x1x5
85x1x5
etc,etc.

Also, make sure you're doing some cardio(running, jumprope, sprints, stairs) at least 2-3 times a week, as well as ab/core work.

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EastPhilly

Thanks Wukka. But I don't have a way to do squats or Deadlifts(I have no idea what these are)

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wukkadb

ExRx Exercise & Muscle Directory

Power Training Exercises

Barbell Deadlift
Barbell Full Squat

There's a couple links for you right there. And if you have a barbell and some weights, you can do squats, deadlifts, and overhead presses. You need a bench for bpress but you said you've already been doing it so you should be set.

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xbrokenshieldx

i agree with wukka those are good work outs. If you cant or dont want to do all those. for increasing muscle and decreasing fat i recommend bench, curls, situps, pushups, pullups, various dumbell exercises such as curls, shoulders, standing row, flies etc. and if ur interested in becoming more ripped i would highly recommend doing cardio atleast 5 times a week. if ur in good shape i would do atleast 1 mile a day, more if u have time.

for punching speed punch with weights and shadow box

southpaw447

go to bodybuilding.com they have a mother load of exercise programs and exercises for each body part. They also have this thing called body space. It's like myspace but for athletes and bodybuilders.

For punching speed, do this shadow boxing exerciese

shadow box with

2lbs dumbells at 50 reps
5lbs dumbells at 50 reps
7lbs dumbells at 50 reps
10lbs dumbells at 50 reps then go all the way back down to 2 lbs (your arms will be dead so it's best to save this for the end of your workout

You can also buy a pair of weighted boxing gloves and do bag or pad work.

For Explosive Power..
Barbell Cleans
Tire Workouts are good too

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-Yoda

wukkadb

bodybuilding and strength training for fighting are very different. bodybuilding focuses on mass, definition, and symmetry. None of those things are important in fighting

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southpaw447

I am aware of that, but they do have programs for athletes.

check these links out. This site has everything from strenth training to recovering from injuries and if you need supplementation, get it here becuase they rape you at GNC price wise.

Bodybuilding.com - Huge Sports Article Database!
Bodybuilding.com - Huge Nutrition Article Database!
Bodybuilding.com - Huge Training Bodybuilding Article Database!
Bodybuilding.com - Huge Supplements Article Database!
Bodybuilding.com - MMA Fighting Articles!

__________________


"Size matters not. Look at me. Judge me by my size, do you? Hmm? Hmm. And well you should not. For my ally is the Force, and a powerful ally it is."
-Yoda