- Abertillery-Blaenau Gwent RFC Discussion Forum -

lumaaniX · Joined: 05 May 2009 Posts: 1

What is a good weights regime for building muscle mass for Rugby? Want to make the 1st for rugby and i am not the biggest of guys could you please help me with providing a weights program and if you can a fitness program. I really need your help i have no idea where to start!!
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Scott Rossiter · Joined: 25 Oct 2006 Posts: 31

lumaanix

Hard to say as dont know your current height/weight/age etc

But to build muscle mass you will probably need some kind of suppliment. Muximuscle have got a good website with details on diets/training and supplements. It is two ways of building muscle mass so be careful
1 - lean muscle mass - Muscle increase without bulk
2 - Size and muscle mass - Increase bulk with muscle

Very Happy

LEE MED · Joined: 10 Jul 2009 Posts: 2

If you want to bulk up for rugby the best way to do this is by performing heavy compound exercises.

If you havent done much in the ways of weights before you should start with a basic total body weights programme to allow your muscles, tendons, ligiments etc to get used to the overload and adapt. You will also gain muscle over this period.

Try This:

It will be fine to start with machine weights.

Do a session and then have two days off. So for example it would go Mon,Thurs,Sun,Wed etc...

Make sure the weight you use allows you to reach failure between the rep range.

6 weeks base programme

First 3 weeks

Chest Press 2 x 8-12 Reps
Lateral Pull Down/Seated Row 2X 8-12 Reps
Shoulder Press 2X 8-12 Reps
Bicep Curls 2 x 8-12 Reps
Tricep Press Downs 2 X 8-12 Reps
Leg Press 2 x 8-12 Reps
Fit Ball Sit ups 2 x 20 Reps
Fit Ball Back Extension 2 x 20 Reps

Second Three weeks

Chest Press 3x 8-12 Reps
Lateral Pull Down/Seated Row 3X 8-12 Reps
Shoulder Press 3X 8-12 Reps
Bicep Curls 3 x 8-12 Reps
Tricep Press Downs 3 X 8-12 Reps
Leg Press 3 x 8-12 Reps
Fit Ball Sit ups 3 x 20 Reps
Fit Ball Back Extension 3 x 20 Reps

Have a solid week off the weights to let yourself recover and then have a go at this:

Start with 3 sets and do the programme for 6 weeks, have a soild week off and then start another 6 weeks and go for more sets on each IE 4-5 sets.

Again I would go for two days rest in between sessions

Squats 3-5 sets 6-8 Reps
Deadlift 3-5 sets 6-8 reps
Bench Press 3-5 sets 6-8 reps
Power cleans 3-5 sets 6-8 reps
Bent Over Row 3-5 sets 6-8 reps
High Pull 3-5 sets 6-8 reps
Olympic shoulder Press 3-5 sets 6-8 reps

Any good gym instructor will be able to show you how to perform these exercises.

Diet

Try to eat above your daily calorific needs so for example if you burn 3000 calories try to eat 3,500 calories a day this way you will put on mass.
If you look on google there any plenty of tools to help you calculate this!
The food you eat will determine whether the weight you put on will be muclse or fat.

Base your diet around:
60% carbohydrates (Brown Bread, Pasta, Rice, Oats, Potatoes,beans, Lentils, Vegtables).
15-20% Protien (Meats, Chicken, Fish, Nuts, beans ,soya, eggs/dairy)
20-25% Fats (Unsaturated fats are the best type; found in:vegtable oils like sunflower, soys, rapeseed, flaxseed. good sourses also include nuts, oily fish like macral, sardines (they sell these in tins buy a load have one a day!!)
Also drink pleanty of water! 2-3 litres per day.

Supplements:

If you do want to use supplements just go for a good protiein powder and creatine.
Also do CV training on your days off the weights and plenty of stretching to keep your agility and fitness.

Muscle and fitness magazine will also give you good tips etc...

Laughing