Strength Improvements from Routine... - Page 3 - UK-Muscle Body Building Community

Robbie · 02-02-2008, 10:24 PM

Tuesday, Thursday and Saturday is good, you get two full days off, its def better than Monday, Thursday and Saturday.

nathanlowe · 02-02-2008, 10:38 PM

So doing tuesday thursday saturday
should i do starting strength or bill stars 5x5 etc ?

Robbie · 02-02-2008, 10:49 PM

I would start with Starting Strength, do that till you stop making strength gains then look to switch to a 5x5

nathanlowe · 02-02-2008, 10:56 PM

The thing is, at the moment as i bench 25kg 3 x 10
It would probably be 27.5kg 5 x 5 . I dont think i could increase the weight each week with that.

Robbie · 02-02-2008, 11:00 PM

When I started I could hardly do 20kg.

To begin with you could prob' add 10kg to your deadlift 5kg to your squat and 2.5kg to bench/press each workout.

That is if you EAT well enough!

When you hit the wall, drop the weight down a bit and go up again slowly.

If I can make progress, anyone can!

nathanlowe · 02-02-2008, 11:34 PM

Do you mean start my first workout on 10kg or start on say
25kg bench
35kg squat
40kg dead
as i know i could do them on a 5 x5 ?

Robbie · 02-02-2008, 11:51 PM

Quote:

Originally Posted by nathanlowe

Do you mean start my first workout on 10kg or start on say
25kg bench
35kg squat
40kg dead
as i know i could do them on a 5 x5 ?

Them, but do 3x5, then add to those each workout, you could start them all at 20kg if you wanted, doesn't make any difference really. If anything, you are best off starting LOW as you can work on your form and you will hit your first plateau slower.

Benito · 03-02-2008, 01:22 AM

nathanlowe,
are you training to help your rugby or just to put some muscle on?

nathanlowe · 03-02-2008, 10:13 AM

Rugby as i want to gain strength

nathanlowe · 03-02-2008, 03:38 PM

If i cant commit to a day on, day off. With rugby training and gcse revision etc.

Would nothing work with doing bench, deads, squats 3 times a week ?>

Something like - monday
BENCH, Incline DB bench, Flys, Dips, Skull crushers, SQUATS

Tuesday - DEADS, BB Row, Seated Pully Row, Pullups, BB curls

Thursday - DEADS, BENCH ,SQUAT, Millitary Press, Shrugs

That would be concentrating on alot more compounds.

Maybe have monday and tuesday as Compounds with little isolation and on thursay something similar ?

Benito · 03-02-2008, 06:50 PM

Nathanlowe,
it makes a huge difference that you want to use weights to improve your rugby rather than get a better deadlift, or look more muscular. You are 16 years old and I probably would'nt reccomend training like a bodybuilder or powerlifter at this stage anyway aside from the fact that you are trying to improve your rugby as you still have a bit of growing to do. That does mean you should not lift weights though. If you train as a powerlifter/ body builder for a sustained period of time it will harm rather than help your rugby I'm sorry to say. You may have a better squat/ deadlift and be stronger at limit strength and help with some aspects of your rugby but it will affect your speed and fitness to some extent. To be honest it's best if you get some coaching for strength and conditioning. If the back up isn't at your club it might be worth asking your coach if they can tie you in with someone in you area to help you with your rugby strength . If he/she is worth their salts they will be delighted that you are showing dedication and application and will do all they can do help you. If you have already done this and they weren't any help you and your mum or dad should contact any local weightlifting or powerlifting clubs to ask if they have any experience of strength and conditioning for sport. There is a good chance they will or know someone who does but it will depend on where you live. It really is best there is someone to oversee your training. If this does not bear fruit then I can help you to some extent but it is not a substitute for coaching. Sorry if this seems a little but like lecturing but I've seen to many young guys ruined at their sport through messing around with weights training like a bodybuilder or powerlifter.

nathanlowe · 03-02-2008, 07:08 PM

Thanks for the reply and i understand everything you have said.

Its just the fact that alot of my mates have similar workouts to what i posted earlier and seem to have gained etc and it just frustrates me,

Bulldozer · 03-02-2008, 07:13 PM

Quote:

Originally Posted by Benito

Nathanlowe,
it makes a huge difference that you want to use weights to improve your rugby rather than get a better deadlift, or look more muscular. You are 16 years old and I probably would'nt reccomend training like a bodybuilder or powerlifter at this stage anyway aside from the fact that you are trying to improve your rugby as you still have a bit of growing to do. That does mean you should not lift weights though. If you train as a powerlifter/ body builder for a sustained period of time it will harm rather than help your rugby I'm sorry to say. You may have a better squat/ deadlift and be stronger at limit strength and help with some aspects of your rugby but it will affect your speed and fitness to some extent. To be honest it's best if you get some coaching for strength and conditioning. If the back up isn't at your club it might be worth asking your coach if they can tie you in with someone in you area to help you with your rugby strength . If he/she is worth their salts they will be delighted that you are showing dedication and application and will do all they can do help you. If you have already done this and they weren't any help you and your mum or dad should contact any local weightlifting or powerlifting clubs to ask if they have any experience of strength and conditioning for sport. There is a good chance they will or know someone who does but it will depend on where you live. It really is best there is someone to oversee your training. If this does not bear fruit then I can help you to some extent but it is not a substitute for coaching. Sorry if this seems a little but like lecturing but I've seen to many young guys ruined at their sport through messing around with weights training like a bodybuilder or powerlifter.

My eye balls started to ache half way through lol, but if you was somehow suggesting that exercises such as squats/deads make you slower then thats not true mate.

For rugby you should be concentrating on squats, cleans, , bench press, high pulls etc.

Benito · 03-02-2008, 07:59 PM

I did not suggest that doing deadlifts, squats and so on will make you slower what i did say was that training like a powerlifter or bodybuilder will. Of-course many rugby players use these exercises but it is a question of timing and periodization for him to get the benefit. That's why I suggessted he should get himself some coaching albeit in a long winded way.

Bulldozer · 03-02-2008, 08:15 PM

Quote:

Originally Posted by Benito

I did not suggest that doing deadlifts, squats and so on will make you slower what i did say was that training like a powerlifter or bodybuilder will. Of-course many rugby players use these exercises but it is a question of timing and periodization for him to get the benefit. That's why I suggessted he should get himself some coaching albeit in a long winded way.

Still dont argee lol

Powerlifters do speed work, hell i have seen some of the smaller guys do 50 inch or more box jumps.

Bill starr is a great S & C coach, he coaches many american football players, he generally advises just cleans, squats, bench and high pulls.

If i was a rubgy player wanting to improve my game those 4 movements would be the core of my weight training for sure.

To the OP, if you search around there has been a few threads lately on guys wanting to improve there strength and performance for rugby.

Or PM, "jock" , he is a member here and plays rugby, and trains accordingly

02-02-2008, 10:24 PM	#31 (permalink)
Robbie www.fastfasterfastest.co. uk Join Date: Dec 2007 Location: Norwich UK Posts: 1,233	Re: Strength Improvements from Routine... Tuesday, Thursday and Saturday is good, you get two full days off, its def better than Monday, Thursday and Saturday. __________________ My Journal

02-02-2008, 10:38 PM	#32 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Re: Strength Improvements from Routine... So doing tuesday thursday saturday should i do starting strength or bill stars 5x5 etc ?

02-02-2008, 10:49 PM	#33 (permalink)
Robbie www.fastfasterfastest.co. uk Join Date: Dec 2007 Location: Norwich UK Posts: 1,233	Re: Strength Improvements from Routine... I would start with Starting Strength, do that till you stop making strength gains then look to switch to a 5x5 __________________ My Journal

02-02-2008, 10:56 PM	#34 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Re: Strength Improvements from Routine... The thing is, at the moment as i bench 25kg 3 x 10 It would probably be 27.5kg 5 x 5 . I dont think i could increase the weight each week with that.

02-02-2008, 11:00 PM	#35 (permalink)
Robbie www.fastfasterfastest.co. uk Join Date: Dec 2007 Location: Norwich UK Posts: 1,233	Re: Strength Improvements from Routine... When I started I could hardly do 20kg. To begin with you could prob' add 10kg to your deadlift 5kg to your squat and 2.5kg to bench/press each workout. That is if you EAT well enough! When you hit the wall, drop the weight down a bit and go up again slowly. If I can make progress, anyone can! __________________ My Journal

02-02-2008, 11:34 PM	#36 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Re: Strength Improvements from Routine... Do you mean start my first workout on 10kg or start on say 25kg bench 35kg squat 40kg dead as i know i could do them on a 5 x5 ?

03-02-2008, 01:22 AM	#38 (permalink)
Benito Training a while Join Date: Jan 2008 Posts: 18	Re: Strength Improvements from Routine... nathanlowe, are you training to help your rugby or just to put some muscle on?

03-02-2008, 10:13 AM	#39 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Re: Strength Improvements from Routine... Rugby as i want to gain strength

03-02-2008, 03:38 PM	#40 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Re: Strength Improvements from Routine... If i cant commit to a day on, day off. With rugby training and gcse revision etc. Would nothing work with doing bench, deads, squats 3 times a week ?> Something like - monday BENCH, Incline DB bench, Flys, Dips, Skull crushers, SQUATS Tuesday - DEADS, BB Row, Seated Pully Row, Pullups, BB curls Thursday - DEADS, BENCH ,SQUAT, Millitary Press, Shrugs That would be concentrating on alot more compounds. Maybe have monday and tuesday as Compounds with little isolation and on thursay something similar ? Last edited by nathanlowe; 03-02-2008 at 03:49 PM.

03-02-2008, 06:50 PM	#41 (permalink)
Benito Training a while Join Date: Jan 2008 Posts: 18	Re: Strength Improvements from Routine... Nathanlowe, it makes a huge difference that you want to use weights to improve your rugby rather than get a better deadlift, or look more muscular. You are 16 years old and I probably would'nt reccomend training like a bodybuilder or powerlifter at this stage anyway aside from the fact that you are trying to improve your rugby as you still have a bit of growing to do. That does mean you should not lift weights though. If you train as a powerlifter/ body builder for a sustained period of time it will harm rather than help your rugby I'm sorry to say. You may have a better squat/ deadlift and be stronger at limit strength and help with some aspects of your rugby but it will affect your speed and fitness to some extent. To be honest it's best if you get some coaching for strength and conditioning. If the back up isn't at your club it might be worth asking your coach if they can tie you in with someone in you area to help you with your rugby strength . If he/she is worth their salts they will be delighted that you are showing dedication and application and will do all they can do help you. If you have already done this and they weren't any help you and your mum or dad should contact any local weightlifting or powerlifting clubs to ask if they have any experience of strength and conditioning for sport. There is a good chance they will or know someone who does but it will depend on where you live. It really is best there is someone to oversee your training. If this does not bear fruit then I can help you to some extent but it is not a substitute for coaching. Sorry if this seems a little but like lecturing but I've seen to many young guys ruined at their sport through messing around with weights training like a bodybuilder or powerlifter.

03-02-2008, 07:08 PM	#42 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Re: Strength Improvements from Routine... Thanks for the reply and i understand everything you have said. Its just the fact that alot of my mates have similar workouts to what i posted earlier and seem to have gained etc and it just frustrates me,

03-02-2008, 07:59 PM	#44 (permalink)
Benito Training a while Join Date: Jan 2008 Posts: 18	Re: Strength Improvements from Routine... I did not suggest that doing deadlifts, squats and so on will make you slower what i did say was that training like a powerlifter or bodybuilder will. Of-course many rugby players use these exercises but it is a question of timing and periodization for him to get the benefit. That's why I suggessted he should get himself some coaching albeit in a long winded way.

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