lifting weights and bboying.

[FlowMonkey]

yeah its really hard to weight train and bboy at the same time. Having your body get used to both the types of exercise is tricky.

If you do weight training for all your muscles I dont even think its possible to do both. The only way I found was to limit weight training to particular muscles you wanna be strong or massive with. Depending on how you bboy, what kinda moves you do, what muscles you use more than others, you can judge which muscles dont require weight training.

in my case, it goes about like this:

(heavy day) chest, biceps, weighted abs

rest

practice

practice - weighted abs, pull ups, chin ups, shoulders (heavy)

rest


and then loops back

[skeptic]

One pain in the ass that comes from doing both is keeping up with the metabolism and consuming enough calories, right now i'm trying to eat 3500 cals and trying to get at least 150-200g of protein a day

[bboykatama]

I like to weightlift, go home and bboy a little It's become very affective trust me it hurts but helps!

[Tricks1988]

I did it for about 7 months straight to lose weight it helped a ton! However there is a trade off because it is hard to practice. I don't lift weights as much anymore just practice and strength train with some cardio so it keeps me in shape.

[Swift Nyce]

i lift weights but not to be diesel big... i work out for stamina and strength not size =D

[keithyuen]

Does anyone know what sort of workout bboy junior from wanted crew does? Doe's he use weights?

[JohnEm]

As far as fitness and bboying go, I personally wish I would of known when I started what I know now about fitness. I used to be afraid to lift weights and do more then callisthenics (body weight exercises), but now understand how lifting weights properly can enhance your ability as a dancer. I rotate the types of workouts I do every couple months to keep the body fresh and adapting. Typically I strength train on mon, wed, and some fri or sat. I train bboying hard on Tuesdays. I train bboying almost every day usually earlier in the day prior to my lifting which i usually get to do starting at 8-10pm. The important thing is you cannot effectively train any one part of your body to its maximum ability with out training all of your body. It doesn't matter what you train for, size, strength, power, or stamina. You really must work the entire body to achieve your maximum potential.

I noticed earlier someone said dont lift heavy weights if you dont want to get big, they are partially correct on that. Here are the numbers to remember for the types of training you can do. First thing you need to figure out is your one rep max or1RM which is the most weight you can do one time for any given exercise.

Muscular Endurance (stamina) = 15+ reps/set for 2-3 sets at 55-65% of your 1RM rest of 1-2min between sets
Hypertrophy (size) = 6-12reps/set 1-6 sets at 75% of your 1RM, rest of 1-3min between sets
strength = 6 or lower reps/set 2-6 sets at 85% of your 1RM, rest of 2-4min between sets
Power (think explosive) = 1-2 reps/set 3-5 sets at 95% of your 1RM, rest of 2-4min between sets

So getting big is something alot of bboys try to avoid but then work out in the 6-12 range thinking that will keep them from getting big. Then when they start gaining size they get frustrated and say dont lift. I know, I used to be like that. The ones we should focus on are strength, power and endurance.

I highly recomend using all 3 types of training, and do remember you will gain some size no matter what type of training. As someone said earlier be sure to stretch alot to keep your range of motion up. Yoga is amazing for bboys, as is plyometric and isometric training. This site is awesome for helping you see how to do exercises and learn some new ones. ExRx (Exercise Prescription) on the Net

I truely hope this info helps, as after years of not joining or posting on here and just reading stuff occasionally, I saw this post and finally felt there was a way for me participate on here and share some of what i've been learning in my studies as a personal trainer.

Peace

[jsleiper]

if you work out after you practice, you won't have this problem. if you do it the other way around, you won't be able to practice very good because your muscles will be fatigued. you're better off working out after you practice just to make sure that you've used every bit of energy every practice.

[LIVESTYLE]

Read up on William Smiles

A little bit of info:

Dancer of 10 years (Bboying).
Education: BA of Human Movement and Health USYD, Cert III and IV fitness.
Currently studying a Masters of Exercise Science (Strength and Conditioning) at Edith Cowan University.
I have also completed a strength and conditioning internship under Tony Boutagy at the Sydney Sports and Athletic Performance Centre: Tony Boutagy

PEACE

[JohnEm]

@jsleiper - one thing that can help keep muscle fatigue down is to make sure there is a decent amount of time between the two. Do one in the morning and one in the evening. One thing that can help with not getting burned out to supplement some sort of BCAA drink before and during, both your workout and bboy training.
For anyone who finds themselves getting fatigued easily take the advice on the blog LIVESTYLE posted get your sleep under control. I too battle my poor sleep habits and am determined to overcome them. In addition make sure you caloric intake is where it needs to be. This calculator can tell you where you need to be, most bboys are trying to just maintain so that will be the number you want to look at. Also be sure to look at the nutrient ratio calculation on there as well so you know just how much protein, carbs and fat you need.

Pce

[bboyethan]

Give yourself good down time from bboying if you are doing alot of rigorous weight lifting and dancing. As you lift you must stretch just as much. I don't try to lift heavy weights anymore as I used to, they only make me heavier and more sluggish. So I switched it up to using lighter weights (not too light), and using very controlled movements and doing more reps and sets. This intensifies the burn in the muscle and is very good for building muscle stamina. I recommend lifting weights after bboy sessions. I'd keep both of them together on the same days and allow yourself stretch time on the days off. Hope it helps you out!

[cledasmurf]

damn that blog was the best argument ive ever seen for getting to sleep earlier....i had no idea i was messing myself up so badly going to bed at 3 in the morning all the time.