MattBoorman

im fairly new on these forums, i just sussed out a new training program and wondered what you guys think of it, im basically training for rugby and aim to gain mass and strength, would like to gain more on biceps. all done at 4 sets of 8. cardio is mixed around after wights, dependant on rugby training.

Day 1 – Chest / Triceps 7 Exercises: 4 Chest, 3 Triceps
Chest Press
Incline Press * Smith Machine
Recline Press * Smith Machine
Pec Fly * Dumbbells

Tricep Dips
Tricep Push Down * Single Arm
Tricep Kickback

Day 2 – Legs / Abs 8 Exercises: 5 Legs, 3 Abs
Squat
Front Squat
Dead Lift * Bar
Leg Press * Machine
Calf Raise * Machine

Weighted Abs
Side Crunches
Planks * 4x 1 minute

Day 3 – Biceps / Forearms 7 Exercises: 4 Biceps, 3 Forearms
Bar Curl
EZ bar Curl
Cable Curls
Dumbbell Curls * Between Cable Curls, Lower Weight

Hammer Curl
Forearm Curl
Rear Forearm Curl

Day 4 – Shoulders / Back 8 Exercises: 5 Shoulders, 3 Lats
Rear Deltoids * Cables
Shoulder Press * Smith Machine
Bent Over row * Cable Weights
Shrugs
Upright Row

Lat Raise
Lat Pull down * Machine
Front Raise * Dumbbells

Just wondering if a 4 day split is a good idea for my goals, any comments would be greatly appreciated, cheers.

davetherave

erm my take on it goes liek this.......

1) you say you are new to all of this but this is posted in advanced bodybuilding?

2) as regards the routine, i am unsure if there are particular routines that are aimed at rugby players but i will assume that there isnt

my current 4 day routine is more or less listed below (a few changes to make it better)

chest & triceps
flat bench (db or bb)
incl bench (db or bb)
dips leaning forward - additional weight
close grip bench press / skullcrushers

back and biceps
deadlifts
pull ups
rows (bb, db or tbar)
curls (bb or zbar)

shoulders
seated db press
standing military press / rack press
bb shrugs
plate pinches / static holds

legs
bb squats
good mornings / stiff leg deadlifts
lunges (db or bb)
standing bb calf raises

should be right mate

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PB's
Deadlift 140kg 1x5 (09/06/08)
Squat 124kg 1x6 (18/08/08)
Bench 108kg 1x5 (14/07/08)
Incl bench 88kg 1x8 (14/07/08)
Military Press 72.5kg 1x8 (04/08/08)
Shrugs 160kg 1x8
Barbell bent over rows 80kg 1x8 (01/08/08)
Seated db press 33.2kg 1x8
dips b/w + 17kg 1x8 (14/07/08)

Lost Soul

Welcome matt
Dont sus things out, cuck eggs, its far better. Your goals above are not really 'normal'
Big biceps are pointless for rugby
Strength, speed and power is with a base of cardio fitness

2-3 days weight training with power/strength movements is far better

That is just a collection of every exercise the body can do

The balance is not there. You cannot spend a day on biceps and forearms and then do so little for legs

doing forearms before shoulders and back is not ideal

the choice of exercise is out of synch with goals and the volume is too high

Have a look at

cleans/power cleans
deads
bench
squat
chins
dips
rows

then some plyometrics + your rugby training

lower the volume, lower the reps, lower the frequency

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MattBoorman

cheers for the help guys, so heres a changed version of the program, still a w.i.p.

day 1 - chest triceps
Bench Press
Incline Press
Recline Press
Cable Flys
Tri Dips
Tri Push Down

Day 2 - Legs
Sqaut
Front Squat
Dead Lift
Leg Press
Calf Raise

Day 3 - Back and Biceps/Forearms
Cable Rear Delts
Shoudler Press
Shrugs
Bent Over row
Barbell Curls
Cable Curl
Wide grip Chin ups
Lat Pulldown

For cardio i have started intervals on the rower aswell, do you think it will be best for sets of 3x8 or 4x8, also, do you guys think that upright row is better than shrugs.

Cheers again

davetherave

of the second routine you posted these exercises are not needed, to be fair you would be better off using my routine then the second one you posted

day 1 - chest triceps
Recline Press
Cable Flys
Tri Dips

Day 2 - Legs
do either front OR rear Sqaut
Leg Press
Calf Raise

Day 3 - Back and Biceps/Forearms
Cable Rear Delts
Barbell Curls
Cable Curl
Lat Pulldown

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PB's
Deadlift 140kg 1x5 (09/06/08)
Squat 124kg 1x6 (18/08/08)
Bench 108kg 1x5 (14/07/08)
Incl bench 88kg 1x8 (14/07/08)
Military Press 72.5kg 1x8 (04/08/08)
Shrugs 160kg 1x8
Barbell bent over rows 80kg 1x8 (01/08/08)
Seated db press 33.2kg 1x8
dips b/w + 17kg 1x8 (14/07/08)

MattBoorman

i was under the impression that performing a front squat works the frontal part of the quad more, also i need to do rear delts on the cables as im rcovering form a long term injury in which my rear delts became under developed.

your program looks pretty good, what sets/reps do you do. cheers

davetherave

ahh then continue with the rear delts possibly then

front squats are good, however as i am led to believe rear squats hit more areas, it is up to you though - performing both isn't usually recommended though

i am currently doing 4*8 on all except

dips (3x10)
deads (3x6) to get the poundage up
calf raises 3x18
plate pinches 3*to failure

im also using up-pyramids and i would recommend them to anyone

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PB's
Deadlift 140kg 1x5 (09/06/08)
Squat 124kg 1x6 (18/08/08)
Bench 108kg 1x5 (14/07/08)
Incl bench 88kg 1x8 (14/07/08)
Military Press 72.5kg 1x8 (04/08/08)
Shrugs 160kg 1x8
Barbell bent over rows 80kg 1x8 (01/08/08)
Seated db press 33.2kg 1x8
dips b/w + 17kg 1x8 (14/07/08)

MattBoorman

what are plate pinches, never heard of them. i have used pyramids once before, what pyramids do you use?

davetherave

to be honest of the above plate pinches/static grip could come out

plate pinches are these mate http://www.youtube.com/watch?v=ZHp62eMPmEg i dont spin it round like that and i also do two at once, down by my sides

however as LS said you should fit your training round rugby meaning plate pinches are not required

i do up pyramids mate

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PB's
Deadlift 140kg 1x5 (09/06/08)
Squat 124kg 1x6 (18/08/08)
Bench 108kg 1x5 (14/07/08)
Incl bench 88kg 1x8 (14/07/08)
Military Press 72.5kg 1x8 (04/08/08)
Shrugs 160kg 1x8
Barbell bent over rows 80kg 1x8 (01/08/08)
Seated db press 33.2kg 1x8
dips b/w + 17kg 1x8 (14/07/08)

nathanlowe

You need a good combination of strength and power in your training. Theres no need for concentrating on your biceps because theyre not going to make you better at rugby.

Maybe something like this, which has been recomended to me.

Session 1

Power Clean - 5x3
Squat - 5x3
Chins - 5x3

Session 2

Deadlift - 5x2
Bench Press - 5x3
Overhead Squats 3x8

Also add in some plyometric work, core and mobility, flexabilty. Its not all about strength.

Aim to consume 1g of protein per pound of bodyweight and also have a lot of complex carbs with a high GI. Potatoes, rice, pasta etc.

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MattBoorman

i have done a lot of core work recently, always have done flexability work and i keep my mobility by regular cardio, including a lot of intervals.

starting to do fartleck training with a couple of mates now, cheers for advice above, i eat lots of proteins. and pasta aswell.

the main reasons for biceps are personal, i would liek bigger biceps i am aware they dont really serve a significant purpose but would like to train them for the birds!

nathanlowe

Train compounds then...

Whats big biceps going to do ?
You might have a little chest, shoulders, triceps etc and be very skinny, so really just concentraing on the biceps could result in them still not being noticed as much.

A bird isnt going to suck on your biceps is she ?
Train the whole body equally.

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MattBoorman

i have been training for about 3 years, my chest, shohoulders, triceps and legs are acutally fairly big, will post some pics soon, i also enjoy training my biceps.