So i've been doing kickboxing 3-4 times a week for about 5 months now and have my first fight in february. My cardio is good but I have literally no visable/defined muscle anywhere. No abs, No biceps, No chest, No traps.
What can I do to build muscle but maintain my current weight of 75kg? I'm doing body weight exercises in classes (Press-ups/Sit-ups/Squats etc) but do should I do free weights aswell?
I have been doing karate for years and started recently weights, it's OK, just don't do the 2 together in 2 hours straight, let some rest between at least 4 hours, you will feel inmense gains in fights bro
What kind of % body fat do i need to have visible definition?
Do you do compound excersies like deadlifts/squats/cleans or things like barbell curls and chest presses?
my routine it's 3x fullbody everyweek, yes do all compounds, only isolation for bicep and tricep since they recover fast, and in karate it's probably the same as you do, bodyweight and low cardio everyday and hard cardio on "fight days"
I'd say maybe 12%. I'd put you at a little over 15% (only estimates. We can't truly know unless you had a full body scan). You probably have decent abs underneath if you're training hard. I train bjj and muay Thai and it wasn't until I upped the cardio to cut fat that I could see all of my gainz.
What did you do to up cardio outside of the warm ups and general fitness routines you'd do in class?
I did starting strength a about 9 months ago but stopped because y bad technique injured my hips and knees. Should I start back with this?
Ok. Let me save you from yourself.
First of all you have to be doing free weights only unless you can spend your entire day in the gym and have access to roids.
Just do Starting Strength program but only eat +500kcals more than your TDEE. Chances are in 6 months you will be strong and have a lower bf percentage as you're a total newbie to lifting if this is you>>35517285
Now since SS has too many Squats you might need to cut back on cardio for the first month as you adjust but you will be fine as entire college teams across the world are running that program or some variation of it while doing/practicing for highly demanding team sports such as Rugby.
Also add weighted chin-ups and dips plus standard bridges. Do your ropework but you can switch roadwork with swimming when possible if you're ready to use a proper swimming program.
Bench press 3x5
Pull ups: 3x5 or work you way up to 3x8
Front sqaut( better than back sqaut for compat sports)3x5
try and lift 3x a week alternating the days