Throwing a punch properly is a complex motion. It requires much of the body. The torso is almost as important as the arm itself.
If you are doing weight training to improve your boxing efforts, you should be working on strength training. "strength training for athletes".
This is low-repetition, heavy-weight work for the most part, and usually lifts are done to "failure" where you can't complete another.
This is very intense and should only be done a couple of times a week.
A typical strength-training routine would be....
One set of 5 reps
One set of 3 reps
One set of 1-2 reps
All sets done to failure, and weight is added for each set.
This does not result in "bulk" muscularity... It's the training program used by a very wide variety of athletes, even those in endurance or agility sports.
are you an actual amateur or pro boxer? or you just box with friends? biceps can be good but too big will make you stiff and hard to throw punches, and also maybe loose speed.
You need to follow a training routine designed for boxing. Working just your biceps isn't sufficient.
"Old-Schooler's" will tell you that any weight lifting for boxing is bad, and that muscles can work against you.
However, over the years, we've learned the pro's and con's of muscles, and how much is needed, and how much is necessary for each group of muscle, etc.
But, the size of biceps isn't tremendously important. Your back and biceps provide the "snap" in your punches. So biceps workouts should be geared toward quick twitch bicep workouts.
Punching power comes from your legs, torso, shoulders, back and triceps.
So, in short, biceps are not the most important muscles to work on, but they do have some advantages. So basically, work on them, but do not go overboard with it. Legs, hips, torso, shoulders, and triceps should be your main focus.
P.S. To add to my earlier answer to this question:
It seems as if you have a decent workout routine. But this is a very difficult question to answer without knowing how old you are! Your age will dictate how I answer this question. If you are young, then it is best for you and your body to try to keep your workouts geared towards calisthenics. Muscle mass can be a bad thing for fighters, especially at a young age. Muscles use up your body's lactic acid, and causes your body to tire quicker. Also, again I'm referring to young boxers, it can result in a lack of agility and total extension (reach & the such) later in your life, as your body continues to grow. Once your body is fully grown, then you can begin lifting heavier. But I don't recommend a teenager to do any heavy lifting. Weight Lifting is ok with me, but I'm referring to heavy weight lifting. I recommend lifting lighter weights, with more reps per set over lifting heavier weights, trying to max out, for any young boxer. Heavy lifting can stunt your body's natural growth, and it can result in you being a smaller framed adult, compared to if you did not lift heavy at a younger age.
So again, it depends on your age as far as what or how you should be working out. If you are younger, stick with calisthenics and lighter weight lifting with increased reps/set. This will allow you to increase your strength, without interrupting your body's natural growth, and without adding unnecessary weight to your body that can put you in a higher weight class (i.e. higher class than you should be in).
But another VERY important thing that I noticed you added to the end of your details is running. No matter your age, running can only result in positive outcomes. In fact, for boxers, running in intervals might be more helpful (i.e. jogging/walking/sprinting). Basically, (for a hypothetical scenario) start off your run by jogging for 1 minute, then sprint for 30 seconds, then jog for 30 seconds, then walk for 30 seconds, then sprint for 30 seconds; then repeat this cycle as many times as you can, or as necessary. This will "shock" your body, and prepare it for sudden and rapid changes in energy needed in boxing fights. I used the example above as a hypothetical example because I don't know your age, & thus don't know if you fight 2 or 3 minute rounds.
But I usually jog for a minute, sprint for a minute, jog for a minute, walk for 30 seconds, then repeat. Sometimes, I'll even throw a switch up in there, and jog 30 secs, sprint 1 min, jog 1 min, sprint 1 min, walk 30 secs, and repeat. Anything that shocks my system helps b/c in a boxing match, you never know when you'll need to go 70%, 100%, or anywhere in between within 1 round. The reason I walk for 30 seconds, is b/c I pretend that it is the 1 minute break. I would rather use my between round minute as an unexpected blessing rather than a break. I don't like to rely on that between round minute to be a chance to relax, but rather to simply reuptake my oxygen to prepare my body for the next unexpected round of boxing.
Anyways, I hope any of this helps, and Good Luck!
Are biceps good for boxers I'm thinking bout adding to my workout program Here's my program
I do 4 sets of 50 push ups wide
I do 1 set of 10 shoulder presses heavy
I do 1 set of 10 shrugs heavy
I do 1 set of 10 biceps heavy. Lol I like power then speed
I do 3 sets of 50 sit ups and 3 sets of 30 ,leg raises
When I fight box I throw a lot of hooks I'm southpaw every fight I've been in I throw a lot of big left hooks jabs body shot like that is this good program for power oh yea I run every day
