Should i do weight lifting for building muscles? I am already doing kickboxing on weekdays
On weekdays i am doing Kickboxing for an hour under the guidance of a recognized trainer in our area. Kickboxing is helping me a lot to tone the body and specially in weight loss. My height is 5'10 and currently weight is about 75. Before joining kickboxing around 3 months back my weight was 81.
The thing which i noticed in doing kickboxing is that it is not helping me making good muscles but it is making them stronger which is a good point. But i want to build good muscles as well. So i am thinking to do weight lifting sessions in a gym on weekends.
So please can anybody suggest me should i go ahead with this idea or you have any better option instead of this?
Any suggestion will be highly appreciated.
P.S. I am a desk-jockey as a software engineer, and having around 9 working hours on weekdays.
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Given the amount of work you do already, adding weight training may put you over the limit of what your body can recover from to build itself stronger, so I would be cautious, but give it a try and see what results you get.
Twice a week, go for heavy, muscle building exercises, 4 sets of 7 reps to aim for strength and volume. Aim for ~6 different exercises that cover the whole body.
Either do some easier exercises or go for the classics:
Bench press
Press
Squat
Deadlift
Row
Chinups/Lat pulldowns
These are some of the most effective strength training exercises known, but they also require you to learn to do them properly, or it will not be as effective and very likely unsafe, especially deadlifts and squats.
Go with a program like Starting Strength or Strong Lifts 5x5. They are hybrids of Bill Starr's 5x5 which is a training program for football players and promotes overall strength and athleticism.
In fact, you would be a good candidate for switching to the Bill Starr version later on (after maybe a year of the Starting Strength or Strong Lifts program), because Olympic lifts are terrific for explosive/accelerating speed.
Regarding building muscle vs strength, these barbell programs will put you on a path to squatting twice your body weight. Show me anyone who can do that, or pull 500 pounds off the floor, or bench 250: they will be a strong, they will have muscles, and they will hit like train.
Maybe calisthenics is something for you.
When i was younger i trained 1-1.30 hours every day in the gym and then had a hour of handball afterwards.
It can be exhausting at start, but your body will get used to the high intensity.
To build muscle, as a beginner, just try to find a good program that has a routine for each body part. As you advance, you can start training each body part twice a week. Best routines to build muscle are bodybuilding routines. You can find some from sites like bodybuilding.com, you can find some plans in here
Nothing bad will happen if you try it. I do not know how you will fit it into your schedule tho if you have such time frames.
Once you go on that road, nutrition will be very, very, very important. You need your body to recover as fast as possible. Meaning you will need good nutrition and lots of rest(8-9 hours of sleep)
If you start feeling tired and moody all the times, your might be over doing it, and you do not want that.
At the end of the day, every one are different. Something like this has worked for me for years, because i was eating right and had lots of sleep.
I hope this answers your question.
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