Heavy bag effect on muscles

[specialwhiteguy3]

Does punching a heavy bag help build the muscles in your arms? Also, when should i punch the bag? I do my upper body strength training mondays, wednesdays, and fridays. Should I do it after my strength training or on my rest days. I don't really want to do it before my strength training because i don't want it to tire me out, and i don't know if bag training on my off days is a good idea because it doesn't give my muscles any rest. Thanks a lot for any input.

[TigerDude]

Heavy bag work will build some strenght, but it's mostly about applying your strength to punching. On any non-upper body day you should be fine. It's llifting that will primarily build your muscles.

[specialwhiteguy3]

But since I usually only have one day of rest for my upper body do you think that heavy bag training could then lead to overtraining?

[Menjo]

But since I usually only have one day of rest for my upper body do you think that heavy bag training could then lead to overtraining?

Not necessarily, you will just have to accommodate your plan.

Take in mind, its much easier to over train weightlifting than it is for heavy bag work or more skill directed training, so doing both in one day isn’t a bad idea, its just having a balanced plan is a better approach.

When you work the upper body, instead of the heavy bag, try kicks.

Lower body, then work the heavy bag..ect

and you get the general idea.

As long as you get enough sleep and nutrition there shouldn’t be a problem.

[specialwhiteguy3]

Thanks a lot for your input. In the weeks to come i will try it out and see how it goes.

[nine_weapons]

hitting the bag is one of the best exercises you can do for your deltoids. It also helps keep your structure in check. Working the bag in conjunction should not lead to overtraining, but that will of course be determined by your body and the rest of your workout.

[bushido_man96]

I would do bag work after lifting, but that is just me. That way, your rest days are spent completely resting.

[specialwhiteguy3]

If i do do heavy bag training after working out on the same day will it effect my gains from the strength training workout?

[nine_weapons]

It shouldn't, but it can. What is your current regimen? As for rest, you CAN workout daily... It all depends on how you are working out.

[specialwhiteguy3]

Right now I am doing an all bodyweight workout. I do upper body mon., wed., and fri. My routine is do the warm up and dvr (dynamic self resistance) work out found in "Pushing Yourself To Power" by John Peterson. Then I my ab routine which consists of 6 exercises for lower abs, 6 for obliques, and 6 for upper abs. Then I do set of furey (hindu) pushups to failure (went from 30 to 50 in a matter of a few weeks) then rest for 10 sec. and do another set to failure. I do that same thing for close grip chin ups and handstand shrugs.

I rest for a while then do my upper body circuit training program. Which is .....

Exercise-reps

jumprope-100

push ups-16

wide grip pullups-4

jumprope-50

explosive pushups-16

close grip pullups-8

jumprope-50

8 count burpees-10

close grip chinups-8

jumprope-50

diamond pushups-16

pullups-8

jumprope-50

tigerbend pushups-16

chinups-8

jumprope-50

atlas pushups-16

handstand shrugs-23

jumprope-50

superman pushups-16

widegrip pullups-2

jumprope-50

handstand pushups-6

pushups-16

jumprope-100

only rest is when I jumprope.

Tuesdays, thursdays, and saturdays I do the tabata protocol with sprints.

Right now I am 5' 10" 144 lbs.

You guys are more experienced in heavy bag training then I am so I want some help with scheduling in heavy bag training.

thanks a whole bunch for taking the time to read this and helping me out.

Edited August 8, 2007 by specialwhiteguy3