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iv spent most of last/this season on the injury list, and im just back training so heading into the off season shortly and iv gotten a program that helps with speed power fitness etc. but if...

1-1.5g of protein per lbs of body weight, your weight 141lbs = 141g protein minimum is the general guidline to my knowledge

cheers mate this looks good, just a few questions...

1. on the train for strength program, are machines as effective as doing someting on the training field... or is there a specific reason that...

hey guys,

Iv been injured with a groin strain/pull for up to 5 months now, and iv just started back rugby training last week altho ther is only 5 - 7 games left in the season.

went for a 5 km...

hey guys,

Whats the best exercises/program for building the above??

will i have to vary rep ranges if i want to improve in all aspects??

iv been out injured for the last 6 weeks with a...

height 1.77m
weight 80kg
calories 4600
macros: fat: 141g, carbs: 584g, protein: 250g

im having a problem gaining weight even tho my calorie intake is above what i should need to gain weight......

really 3 days a week... do you not get bad doms from 3 days per week??? i dont have any off season during the year so i do a full leg workout once per week but i dnt find my legs growing in size!!!!

from reading different posts and stuff is 3-5 rep range strength and power

so whats 6-10 or 8-15 or does is really matter???

the reason is ask is because im following ws4sb II program and he...

as you guys are talking alot about power and strength (in legs) in conjuction with onfield training = speed, what do you guys do on leg days and how many days a week do you work legs?????

id consider my core strong, i do exercises such as russian twist, mountain climbers, standing oblique leans with 20kg plate,

i always seem to get back spasms when i do any sort of distance running, whats causing this and ho do i prevent it. i always stretch before i go running but it still happens and trying to run with it...

if you look at the previous post about 3 or 4 before this 1 ^^^, i dont have an off season as once my rugby season finishes i go straight in the GAA season http://www.youtube.com/watch?v=TEAbWrdB9XU...

what i really find is the rugby training after lower body day, my legs are sore and tight, i need to do massive amount of stretches to lossin my legs out, and also then on the day after rugby...

four games to go in the season which will finish towards the end of march, but because this is ireland our GAA season well preseason training starts at the end of feb, we have already had a few...

well my current week look like this

mon; upper body
tuesday; lower body
wed; rugby training
thur; upper body, i try to get in some extra fitness work and speed work if im not too sore from the...

any idea what your 100m time is??

just from the few replys above, when you are in season how many days a week should you be in gym considering training days and match days???

no back squat??? in my gym there is no GHR machine what can be substituted for that?? body weight ghr??

tanx for the responses guys, should i splits my leg workout into 2 days, or am i ok at 1, its just my week is fairly ful up wit a game on a sunday too???

ya that would be the order, i introduced power cleans today between back squat and lunges.
by assisted work are you talkin the calf raises etc