Quote:
Originally Posted by keithy351
g'day guys well as i posted in the teen section im looseing weight and bulking up for rugby next year to get a schoolarship and didnt play this year as i was fat, and just got pushed off the ball like i wasnt there... I got some great info off one fella and so this is kinda what ive come up with...
Monday- Biceps and back
Tuesday- abs
Wednesday- Triceps/forearm and chest
Thursday- abs
Friday- sholders
Saturday- Legs
Sunday- abs
the abdominal exercises i will do at home.. Really need to be strong in the neck/sholders and in the legs because im a front rower..
Because im going through a weightloss at the moment i know i wont see huge gains but i reckon i can atleast get some from talking to some other people who've been in my position, got 8 months.. heres my diet
Breakfast: 10 grain whole toast with a fried and and a Glass of 2% Fat milk
Lunch: Fruit Salad
Dinner: 300g Piece of grilled protein and veggies
Drink 4L of water a day, take multivitamins tablets as well as Omega 3 and vitamin E
If theres anyone who can help me the best exercises and rep/set amounts i would be hugely greatful... I do cardio 6 days a week in the mornings before uni, gym/weights will be done in the arvo/night
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A good routine for you would be a volume training routine. You would build muscle but continue to lower your fat percentage. With volume training, you would do a split routine similar to what you are doing right now. I would recommend:
Day 1: Chest/Triceps
Day 2: Shoulders/back
Day 3: Lats/traps/biceps
Day 4: Lower Body
Day 5: Rest
3 to 4 exercises per muscle group
5 sets per exercise
8 to 12 reps per set
In your last set, the weight should be heavy enough that you should not be able to do more than 7 reps. If you do more than 7 reps, add weight.
With this routine you can do abs(core workout) every other day. I would also recommend that you do cardio about 5 times a week, limiting your sessions to 45 minutes or less a day. This of course depends on your metabolism. If you have a higher metabolism, then you will not need to do as much cardio. For cardio, I would concentrate on short/midrange skills. For rugby, you will need some cardiovascular endurance, but you will also need explosive speed. Most of your explosion will come from weight training, but the rest of it will come from speed training. Resistance sprints are very effective. Find something to resist your movement while sprinting; wearable weights, harness, small parachute, running in sand, running in water or anything else you can think of that would make it considerably harder for you to run. Another great workout is 60/120s. 60/120s is a very common workout used in the Army. You sprint for 60 seconds, walk for 120 seconds and repeat as many times as you want. If you have access to a 1/8 mile track, run the straits and walk the curves.
All of this should help you out a lot, just remember to drink plenty of water and spread your protein consumption out evenly throughout the day. You will not probably be able to finish this workout the first couple of weeks. Don?t worry, most people do not work out like this. Start off with part of the workout (2 to 3 sets per exercise) and allow your muscles to build the endurance to advance to the full routine.
If you want to know more about this type of routine, just drop me a line. I will be happy to help. I have a couple of pre-made routines if you would like a copy.
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