Rate/Hate 3 day split worked round rugby. CC more than welcome!

[Miltz]

Hey TBB,

I play rugby twice a week, Tuesday night training, and a game on Saturday. The training is only about an hour and a half long, and is fair on difficulty. Basically, I am a hardgainer, and have tried to devise a 3 day split to work around rugby ensuring I get enough rest and sleep, I'm also at uni so have to be up relatively early some days, meaning long sleeps are difficult to get unless I sleep early!

PS Im not training to increase my rugby ability/play on the pitch. Bodybuilding is my main goal, I only play rugby socially, but it is a recreational activity that is tradition in my family and I dont feel comfortable giving it up!

So here is what my week will look like:

Week 1:
Monday: Workout A
Tuesday: Rugby
Wednesday: Workout B
Thursday: Rest
Friday: Workout A
Saturday: Rugby
Sunday: Rest

Week 2:
Monday: Workout B
Tuesday: Rugby
Wednesday: Workout A
Thursday: Rest
Friday: Workout B
Saturday: Rugby
Sunday: Rest



Workout A:
Squats: 2 x 20, 3x8
Deads: 4x5
Leg curls: 3x8-10
Db calf raises 3x15
--/Abs

Workout B:
Bench: 4x6-8
BB Row: 4x6-8
DB Shoulder Press: 3x10-12
Wide Grip Assisted Pull Ups (no lat pulldown machine): 3x10-12
Lateral Raises: 3x10-12
Bicep Curls/French Press: 3x10-12


*/* = Will alternate between workouts.

The reason for my choice of reps/sets: 'As a general recommendation, for your top effort sets, do 1-3 sets of 6-9 reps for each exercise for the upper body, and higher reps, 10-20, for each exercise for the lower body. These ranges aren't written in stone, although high reps for lower body work- especially the squat- belong to the great tradition of programs for stimulating overall growth.' - Stuart Mcrobert, Chapter ten (Sets and reps) of his book, Brawn Third Edition written in 2007.

I also plan to get a minimum of 10 hours sleep a night, and eat a clean bulk, around 400 over maintenance.

I thought this was ok due to the amount of rest upp/lower will get when their relative workout is once a week... But please criticize and give ideas/advice!

Cheers TBB!

Edit: Also planning on making a journal starting this Feb.

[gohardpat]

Looks like a good spread but the routines have some issues, this is what i noticed with a quick glance:

1. Only 3 leg workouts and like 6 upper? Add in leg presses after deads...

2. 20 reps is rediculous, if your trying to stay athletic for rugby, do 3-5 sets of say 8-12...

3. Do bic and tric every upper workout... If your pressed for time superset them but since you are only doing one for each, i would say switch between bb curl/skull crushers, and incline db curl/teicep rope pushdowns

4. I personally would also add in incline db press...
* /= super set with 1 minute rest inbetween i.e bbcurl, 1 min rest, skull crusher, 1 min rest, bb curl, 1 min rest etc...

Hope this helps!

[Miltz]

Looks like a good spread but the routines have some issues, this is what i noticed with a quick glance:

1. Only 3 leg workouts and like 6 upper? Add in leg presses after deads...

2. 20 reps is rediculous, if your trying to stay athletic for rugby, do 3-5 sets of say 8-12...

3. Do bic and tric every upper workout... If your pressed for time superset them but since you are only doing one for each, i would say switch between bb curl/skull crushers, and incline db curl/teicep rope pushdowns

4. I personally would also add in incline db press...
* /= super set with 1 minute rest inbetween i.e bbcurl, 1 min rest, skull crusher, 1 min rest, bb curl, 1 min rest etc...

Hope this helps!

Yeah but with 13 sets for legs of which there are only two major muscle groups, admittedly i need to add some calves in, will edit that now.

And I was using 20 reps due to reading Stuart Mcrobert's book Brawn Edition 3, he commonly talks about doing sets of 20 for squats.

And yup good advice mate till take that into consideration with the Bis and Tris.

And i would add that in aswell the Inc DB press, but only thing is i am not looking to overtrain.

[gohardpat]

Yeah but with 13 sets for legs of which there are only two major muscle groups, admittedly i need to add some calves in, will edit that now.

And I was using 20 reps due to reading Stuart Mcrobert's book Brawn Edition 3, he commonly talks about doing sets of 20 for squats.

And yup good advice mate till take that into consideration with the Bis and Tris.

And i would add that in aswell the Inc DB press, but only thing is i am not looking to overtrain.

Can you bench 2 plates squat 3 or deadlift 4 plates? If not it is basicly impossible to over train? And phd layne norton stated that it is actually optimal to 'overtrain' until your body is having a really tough time then deload for about 1-2 weeks to actualize the gains... Just my advice though...

[Miltz]

Bump

[IASONA]

It actually looks pretty good
I pretty much ran something similar in my last soccer season
I think you should do some lower rep squats aswell, or a few sets of another leg exercise
High rep squats might not transalte well to your running in rugby
Seems pretty good though

[Miltz]

Can you bench 2 plates squat 3 or deadlift 4 plates? If not it is basicly impossible to over train? And phd layne norton stated that it is actually optimal to 'overtrain' until your body is having a really tough time then deload for about 1-2 weeks to actualize the gains... Just my advice though...

I have stopped listening to what you have to say after that comment.. Ive never ever negged anyone before but **** it I want to make a change in 2013..

It actually looks pretty good
I pretty much ran something similar in my last soccer season
I think you should do some lower rep squats aswell, or a few sets of another leg exercise
High rep squats might not transalte well to your running in rugby
Seems pretty good though

Thanks man, yeah the reason for the ridiculous amount of squat is due to Stuart Mcrobert. Ill have a re think, may only do two sets of 20! How did you get on with the similar workout in your season? You see some decent gains?

[gohardpat]

I have stopped listening to what you have to say after that comment.. Ive never ever negged anyone before but **** it I want to make a change in 2013

wats wrong with what i said? And lmao Go ahead you think i care what my rep is on bb.com lol, i just try to give some advice if you dont want it dont take it

[Miltz]

Bump

[JuggernautGeoff]

the leg workouts are terrible for rugby or being athletic 2-6 reps for squats and deads preferably the lower end. leg curls and calf raises are pointless it your raining for a sport

[Miltz]

the leg workouts are terrible for rugby or being athletic 2-6 reps for squats and deads preferably the lower end. leg curls and calf raises are pointless it your raining for a sport

Alright man thanks.

Im not training to increase my ability in the sport I only play socially, bodybuilding is my main focus.

[Miltz]

Bump

[IASONA]

Thanks man, yeah the reason for the ridiculous amount of squat is due to Stuart Mcrobert. Ill have a re think, may only do two sets of 20! How did you get on with the similar workout in your season? You see some decent gains?

Fair enough. yeah i made some pretty good gains, i think around 6-8kgs during the season without much fat either.
This probably happened because i was a complete beginner though
I was afraid soccer 3 times a week would prevent any gains but i was extremely happy with all the gains i made

[Coolcicada]

Whose CC?

[Miltz]

Whose CC?

It means Constructive Criticism!

[Coolcicada]

It means Constructive Criticism!

Well that's disappointing .

Anyways, I feel 2*20 squats is useless regardless of what that book says.

[Miltz]

Well that's disappointing .

Anyways, I feel 2*20 squats is useless regardless of what that book says.

Ok fair play bro. What would you suggest in terms of sets/reps for squats?

[Miltz]

Triple B.

bump before bed.

[Miltz]

Anyone else?