Well, some of you might know that i've avoided the bench for a long time, but i want to start doing them now (i think ive said this once before).
I've been working a lot on my lats ever since i found out that fighters need to do a lot of posterior chain work. I've never done a real routine before, just some compound exercises everytime i go to the gym like: pull ups, pushups, dips/ assisted dips, and squats + different back exercises: rows, lat pulldowns, one handed bent over rows. I really havent done much chest work besides push ups and dips.
The reasons i avoided the bench were these:
1) when i first decided to start working out this summer, i had always seen guys before with these huge chests that didnt look so good to me, so i thought, yeah ill just not do bench so my chest wont become like aklfjdsia (later i found out that body fat determines what your body looks like)
2) fighters need strong posterior chains. After learning this, i thought to myself, so fighters have strong posterior chains? would that mean that their backs are stronger then everything else? and then thats what i started to assume, which gave me another reason to avoid the bench
3) and, because im not very good at it...ok yeah, i suck at it.
So yeah, thats basically it. I guess hte bottom line is, should the chest be worked as much as the back? (even if you are a fighter)
oh yeah and also, what do you guys think is better, to go to the gym 3 times a week and hit different groups of muscles everyday, (3 day split i think is what you call it) or go in 3 days a week and hit all muscle groups with mainly compound lifts?
"So yeah, thats basically it. I guess hte bottom line is, should the chest be worked as much as the back? (even if you are a fighter)"
Short answer: Yes.
Longer answer: You always want balance when working out. Without it, you can develop muscle imbalances that can lead to discomfort and injuries. Granted, most people over work their chests and not the other way around.
Definately do just as much chest work as you do back, and similarly, do just as much leg work as you do upper body. Make sure you do hamstring work too, not just quads.
If you want to prioritize your posterior chain, do your back and hamstring work first in a workout or work week, but make sure you do just as much chest work. [img]smile.gif[/img]
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"oh yeah and also, what do you guys think is better, to go to the gym 3 times a week and hit different groups of muscles everyday, (3 day split i think is what you call it) or go in 3 days a week and hit all muscle groups with mainly compound lifts? "
for almost everybody, the latter is always better.
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Craig is the man when it comes to training fighters...my 2cents though
While posterior chain work might be extremely important when it comes to any sort of routine where you are hoping to have any sort of functional strength...you don't want a noticible weak spot...regaurdless of where it is.
Would back and chest be worked at the same amount...not really. Your back covers a bigger range than your chest. Your back theoretically should be worked as much as your chest & abs.
IMO full body workouts 2-3 days a week are far more effecient than other splits.
I read somewhere...sorry I can't find the link, I'll keep looking....that when training as a fighter it is beneficial to add exercises that mimic the motions that you make in a fight.(wood chopper comes to mind)
Seems like bench work would be a natural fit for a boxer since throwing punches is generally the same directionally as pushing the weights.
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