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Kiff
11-08-2008, 09:15 AM
Hi guys im a rugby player, 18 years old just under 6" and i weigh 10stone, 63kg or 138pounds.

I have been working out for about 2months now and have had no real size gains to speak of, a fair amount of strength but only really iscolated strength.

Im pretty sure this is from my relitive neglet of compunds but i have been squating benchin and DL just around my other weights should this be the other way round with a focus on compounds?

Any workout routine would be a real help thanks, oh my diet is as good as i can get it im taking protein shakes and eating all i can without being sick :P

thanks all.

Here is a copy of my workout routine at the moment criticism is more than welcome :)

Monday
CHEST AND TRICEPS

3x10Tricep pulldowns on a machine (23kg)(50pounds)
3x8Bench (60kg)(132pounds)
3x10Tricep extensions behind head double handed (20kg)(44pounds)
3x10Tricep Dips with weight sat on legs (25kg)(55pounds)
3x8Dunbell Bench press (16kg)(35pounds)
3x10Incline Bench (30kg)(66pounds)
3x8Fly (12kg)(26pounds)
3x8Tricep curls on back (8kg)(17pounds) each hand.
3xExhaustion push ups
END

TUESDAY
BACK AND BICEPS

3x8Standing Bicep Curls (16kg) (35pounds)
3x6Narrow arm pullups
3x6Wide arm pull ups
3x8Pulldowns (55kg)(121pounds)
3x10Seated row (48kg) (105pounds)
3x12reverse sit ups? on a machine that iscolates lower back, dont know name of this one sorry, with 12kg (26pound )dunbells in my hand pulling them up to hit my biceps again.
3x8One arm rows (25kg)(55pounds)
3x6Dead lifts (60kg) (132pounds)

WEDNESDAY
LEGS AND SHOULDERS

3x8Military press (30kg)(66pounds)
3x10seated shoulder press dunbells (14kg)(30pounds)
3x8Squats (65kg)(143pounds)
3x8Hamstring curls"Machines" (75kg)(165pounds)
3x8Quad extensions "machines" (85kg) (187pounds)
3x8Lateral Shoulder Raises (8kg)(17pounds)
3x8Front lateral shoulder raises (8kg)(17pounds)
3x8Shrugs (60kg)-Bar so 30kg per hand-(132pounds)
END
Also on thursday i repat monday and friday repeat tuesday and wednesdays workouts, with rugby on sundays and cardio here and there thanks.

ZenMonkey
11-08-2008, 09:22 AM
This worked well for me when I played.

MWF

Squat 5x5-3
Weighted Lunges
Flat Press 5x5
BO Row5x5

DL 5x3
OH Press5x5
Pullup5x5
Weighted Situps 5x5

Hang Cleans5x5-3
Front Squat4x8
SLDL5x5
Dips 5x5


1-2 Other Days for "Cardio" (depending on practice frequency and what is done at practice)

Plyometric Work 10-15 mins worth
HIIT- 10-15 mins worth
SS 10-15 mins worth

Kiff
11-08-2008, 10:31 AM
Thanks mate, so just a 3 day split ? Just wondering whats the benifit to that compared to a 5 day workout routine? Thanks for ur input :D

ZenMonkey
11-08-2008, 10:45 AM
Thanks mate, so just a 3 day split ? Just wondering whats the benifit to that compared to a 5 day workout routine? Thanks for ur input :D

You are going to need to recover. Especially if you are rugging too. You grow (in terms of size and strength) out of the gym, not in it. You simply dont need a ton of movements to get "work" done. Spend a like 4 months on that split and you will be a monster in no time. The key is to give your all-balls to the wall- on those lifts that are listed and you wont want to add anything, you will be too tired.

Just give it a try for a while and track your progess in a journal. Dont change anything.

Kiff
11-08-2008, 11:05 AM
Alright mate i will try that thanks :) will start it monday and post a journal online thanks.

KingJustin
11-08-2008, 11:09 AM
I'd usually just say go do CrossFit, but I think it helps to get a strength base.

Just focus on 8-9 exercises:
Bench
Overhead Press
Dips
Pull-ups
Rows
Clean
(Back) Squat
Deadlift/Romanian Deadlifts
maybe Overhead/Front squats

I would literally do nothing in addition to that for the strength work. 3 days a week for strength.


Then add in some plyos: box jumps, 1 leg jumps, jump squats, push-up variations... do one these at the beginning of your strength workouts

Then for your cardio, do HIIT and complexes (http://www.alwyncosgrove.com /MetabolicPower.html). Do each twice a week. First complexes, then HIIT one day, and first HIIT and then complexes the other. Make sure to warm-up and cool down. If you can get a sled/prowler, use that, too.

Edit: This is pretty much the same thing ZenMonkey said I guess. I would definitely do the complexes though.

Kiff
11-08-2008, 11:27 AM
Cool i think im gonna cut it to 3 times a week and just really make sure i get everything right etc,
thanks for ur input, im gonna start it monday and post it up monday evnin on the journal section if sometime next week you could take the time to have a look see if it is alright cheers :)
On the supplement section recon i should just stick to them on workout days ?

Bohizzle
11-09-2008, 08:11 AM
Hi guys im a rugby player, 18 years old just under 6" and i weigh 10stone, 63kg or 138pounds.


The reason you are not gaining size is because you are not eating. Eat more food. Look at the diet and nutrition threads rather than the supplement section.

Andrew

Kiff
11-09-2008, 08:36 AM
Cheers im trying my best guess it is gona take some practice :P

KingJustin
11-09-2008, 09:35 AM
Oh. Yeah I just skipped over the nutrition thing.

Yeah that's the most important part. Eat a lot of food. Not hungry? Cool, go eat food. I eat 10-11 meals most days.

ZenMonkey
11-09-2008, 01:15 PM
Wow, I missed that too. You need to eat more man! Milk... lots... ice cream... lots.... beef... lots... chicken...lots...cottage cheese...lots....tuna.... lots

Kiff
11-09-2008, 02:49 PM
Yeah pre wbb.com i thought i ate a lot, then i came on here and realised i was small fry in diet compared to most lol.
I have to say it is gonna be tough as im naturally not that hungry :P.

ZenMonkey
11-09-2008, 03:11 PM
Yeah pre wbb.com i thought i ate a lot, then i came on here and realised i was small fry in diet compared to most lol.
I have to say it is gonna be tough as im naturally not that hungry :P.

Oh, dont worry... you will be... you will be...:evillaugh:

Brendonia12
02-23-2009, 07:31 PM
I'm a rugby player too, I'm 17 though. I'm a little shorter than you, and a little heavier (5'11'', 160). I started Rippetoes starting strength a couple months before the beginning of the season, and I am VERY pleased. Rippetoes is:

Day 1

Squat 3x6-8
Bench 3x6-8
Deadlift 1x5ish
Weighted Dips 2x6-8

Day 2

Squat 3x6-8
Standing Rows 3x6-8
Shoulder Press 3x6-8
Pullups 3x6-8

And I've seen really good gains since I started doing it CONSISTENTLY 3 days a week. You do like day 1 on monday, 2 on wednesday, 3 on friday. Then 2, 1, 2 the next week.