Biceps flex elbow and brachialis are heavily stimulated during hammer grip. Forearms control grip strength and are crucial for wrist hooking. Rotator cuff muscles, especially subscapularis, are primary for shoulder rotation
Squat max is estimated using Brzycki formula: 1RM = weight × 36/37 - reps. Alternative formulas include Epley, Lombardi, and O'Conner formulas. Formulas provide estimates accurate to few pounds for 3-5RM tests
A good workout schedule includes cardio, weight training, flexibility, and active rest. Cardio should start with 5-10 minutes of light activity. Strength training builds muscle and boosts metabolism. Flexibility exercises should be included in every workout
Boxing requires specific training for speed, power, strength, and endurance. Program should be modified for individual styles, ages, and facilities. Workouts should be done after ring work, not before
Repetitions refer to one complete movement, sets are total repetitions before rest. Repetition maximum (1RM) is your personal best lift. Rest intervals range from 30 seconds to 2 minutes between sets
Do 2 trap sessions per week for 20-30 minutes each. Rest 3 days between trap workouts. Include 8 specific trap exercises per session. Start with 4-5 exercises per session, gradually increase