How do boxers like Manny Pacquiao look toned and muscular but don’t use weights in their training? How do boxers build muscle without lifting weights? Well, in boxing it is almost an art because too much muscle can make you slow but you also need strength from them for resistance and power.
One way boxers gain muscle without lifting weights is by using their body weight for resistance. A boxing muscle workout will determine how much muscle the athlete can and will build. However, it is not so complicated, it can be as simple as performing different exercises, such as calisthenics, cardio, heavy bad and speed bag training, jumping rope, sparring, speed and strength training. You should, in fact, check out the benefits of jumping rope, especially for boxers.
How do boxers build muscle without using weights
Boxers will do a lot of repetitions with low loads because they do not want to gain a lot of mass. More muscle mass will have an impact on a boxer’s performance because it slows them down and also decreases their agility and flexibility.
This is the main reason why boxers use different methods of building muscle that do not include lifting weights. There are many types of exercises that can help boxers achieve this goal and we will break them down for you below.
Calisthenics
Calisthenics are exercises that help achieve strength and are an overall body training. They are gymnastic exercises that will help improve posture, body compositions and strength. You do not need special equipment to do calisthenics and, according to Combat Sports Events, those who practice this have lower body fat percentages.
In calisthenics, there are exercises for the entire body. You will work out chest, abs, back, shoulders and legs, which is why they are perfect exercises for boxers.
So, how do boxers build muscle without lifting weights? Calisthenics is one way. Upper body exercises include variations of push-ups and handstands. Abdominal exercises let you burn fat and gain muscles.
Cardio
By looking at a runner’s body, especially a marathon runner, you may think that there is no way cardio will help you build muscle. Burn fat, yes, but build muscle, no. However, it can help you maintain the muscle mass you have built so far, which is ideal for boxers.
This is the main reason why boxers like to add cardiovascular training to their routines and some of the exercises they do are sparring and jumping rope. Pad work and heavy bag training can also become cardio workouts.
We know you are probably here wanting to know how does boxing help build muscle, but we know that you, as a boxer, also want to build strength and endurance and cardio will give you this as well. Muscles need constant oxygen flowing through them because they have a lot of blood flow, cardio is perfect to work them out.
Speed and strength
Exercises such as ballistic, plyometric and occlusion training can help you, as a boxer, improve speed and strength. You will not gain too much muscle and you will also improve these characteristics.
Ballistic exercises are movements that help a lot with coordination and some of them are load jumps, kettlebell swings and landmine punch throws. Plyometric exercises are also great for strength improvement and help generate a concentrated force in every move you make.
Finally, occlusion exercises consist of wrapping a device on the focused muscle to apply pressure on it with the objective of restricting blood flow. It is like working with a fatigued muscle for obtaining faster contractions, which are needed in explosive movements.
Balanced diet
How do boxers build muscle without lifting weights? Diet. Why? Mainly because it helps you maintain a low percentage of body fat. Also, it helps you be healthy and become a better athlete.
As we have told you before on this blog, if you have started boxing, you need to eat like a boxer too. Boxers eat all kinds of foods, including carbohydrates and proteins. High-energy foods are necessary for boxers, but you should avoid junk food to be in the best shape possible.
“The science behind muscle mass is that muscles carry a lot of blood, in which blood requires oxygen constantly. The oxygen going to your muscles during a boxing match should be utilized elsewhere in performance and endurance throughout the event instead of keeping your extra muscles fueled”, say Combat Sports Events.
Boxing vs. weightlifting
Most professional boxers will not use weightlifting as part of their training routine, perhaps only when they are not competing to maintain muscle mass, but it is actually rare. The main reason is that they are both very different sports in terms of performance measures and objectives.
“Boxing is a competitive combat sport that is primarily judged on the basis of skill level, performance attributes, and overall abilities. Weight-lifting/bodybuilding, however, is more of an aesthetic sport judged on presentation and aesthetic” Life Falcon Lifestyle magazine wrote in an article about this topic.
Bodybuilders’ main focus is to obtain bulky body mass, which is possible by lifting weights. However, boxers will want leaner muscles and physique to be faster and more flexible, as well as more agile. Cardiovascular strength for stamina and endurance is also very important in boxing and is not obtained by lifting weights.
Boxers also do not want to have heavy muscles if they are trying to fit into a certain weight category. You can read about the different titles and how they are divided here.
What do you think about lifting weights and practicing boxing? Do you think it is possible for these two sports to complement each other or is it simply out of the question? Do you have any other recommendations for boxers? If you do, leave a comment below and don’t forget to share!
