Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 15 of 15
  1. #1
    Registered User mikej321's Avatar
    Join Date: Jul 2005
    Stats: 5'11", 165 lbs
    Posts: 9
    BodyPoints: 525
    Rep Power: 0
    mikej321 is on a distinguished road. (+10)
    Visit mikej321's BodySpace
    mikej321 is offline

    Rugby/ bulking up program

    Gday, I tried desinging my own strength buildin program for rugby, also with the aim to bulk up to 85-90kg, currently im 70kg. I play in the outside backs, so winger, outside if i ever can get lucky enough. Please assess and provide some input, would be greatly appreciated. A lot of people think this is too much isolation work, got my split worked out and everything but want to bulk with minimal fat.

    Thanks Michael


    Chest - Flat d/b press, incline d/b press, flyes and dips
    Triceps - Reverse pushdowns, skull crushers, close grip press
    Shoulders - Military press, arnold press, d/b lateral raise
    Traps - upright rows, shrugs (d/b and barbell)
    Legs - Squats, lunges, leg presses, leg curls
    Back - Chin ups, Dead lifts, T bar rows, Dumbbell rows
    Biceps - Barbell curls, hammer curls
    Reply With Quote

  2. #2
    Registered User mikej321's Avatar
    Join Date: Jul 2005
    Stats: 5'11", 165 lbs
    Posts: 9
    BodyPoints: 525
    Rep Power: 0
    mikej321 is on a distinguished road. (+10)
    Visit mikej321's BodySpace
    mikej321 is offline
    anyone?
    Reply With Quote

  3. #3
    Registered User DavetheDog's Avatar
    Join Date: Jul 2002
    Stats: 6'3", 205 lbs
    Posts: 1,364
    BodyPoints: 409
    Rep Power: 53
    DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000)
    Visit DavetheDog's BodySpace
    DavetheDog is offline
    How is this going to be spread out through the week? Rep ranges? Periodisation? And about half of those exercises could go out. You haven't supplied much in terms of detail.
    "Something witty and humorous"
    Reply With Quote

  4. #4
    Lacoste Essential Kyza's Avatar
    Join Date: Sep 2004
    Location: Aoteroa / NZ
    Age: 27
    Posts: 1,581
    BodyPoints: 15
    Rep Power: 151
    Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000) Kyza has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Kyza's BodySpace
    Kyza is offline
    Being a current rugby player and also a lifter I know whats up.

    I haven't looked at the split because imo it doesn't matter. As long as your lifting then thats important.

    Now, thats not the big part of it. NUTRITION.

    You will need to put on a lot of that muscle through eating right. You will need to do a bulk cycle, then obviously cut.

    Try to aim to gain around .5kg per week.

    If you need more help, reply here or check out the Nutrition forum.

    I was amazed at my results in the gym when I started eating right.
    "I contend that we are both atheists. I just believe in one fewer god than you do. When you understand why you dismiss all the other possible gods, you will understand why I dismiss yours." - Stephen Roberts
    Reply With Quote

  5. #5
    Registered User astroboy's Avatar
    Join Date: Jul 2003
    Location: Sydney, Australia
    Age: 36
    Stats: 176 lbs
    Posts: 42
    Rep Power: 0
    astroboy will become famous soon enough. (+50) astroboy will become famous soon enough. (+50)
    Visit astroboy's BodySpace
    astroboy is offline
    As mentioned above, if you want to go from 70kg to 90kg the issue isn't 'exercise x or exercise y' it's about your nutrition. You probably think you're eating alot - well you're not. You are going to have to eat huuge.

    Spend lots of time reading the nutrition forums, and do a search on bulking.
    The journey begins - [url]http://www.fitprofile.com/profile.asp?pid=396[/url]
    Reply With Quote

  6. #6
    Registered User DavetheDog's Avatar
    Join Date: Jul 2002
    Stats: 6'3", 205 lbs
    Posts: 1,364
    BodyPoints: 409
    Rep Power: 53
    DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000)
    Visit DavetheDog's BodySpace
    DavetheDog is offline
    Originally Posted by astroboy
    As mentioned above, if you want to go from 70kg to 90kg the issue isn't 'exercise x or exercise y' it's about your nutrition. You probably think you're eating alot - well you're not. You are going to have to eat huuge.

    Spend lots of time reading the nutrition forums, and do a search on bulking.
    But bulk for the sake of bulk isn't going to help with rugby. Especially if it makes you slower.
    "Something witty and humorous"
    Reply With Quote

  7. #7
    Registered User mikej321's Avatar
    Join Date: Jul 2005
    Stats: 5'11", 165 lbs
    Posts: 9
    BodyPoints: 525
    Rep Power: 0
    mikej321 is on a distinguished road. (+10)
    Visit mikej321's BodySpace
    mikej321 is offline
    my split at the moment is
    mon chest -tri
    tues - training
    wed - shoulders traps
    thurs - training
    fri - legs, calves
    sat - back bi
    sun - rest

    i no bulkin up will make me slower, thats why on tue and thurs there is lots of emphasis on sprint training, also worked out my diet and stuff its posted below. I think i got it pretty worked out researched a bit just unsure on the exercizes also not takin any protein shakes till gains with that diet slow down

    Breakfast: - 2 eggs, ¼ pound of meat, fish or chicken, protein shake and a slice or two of toast.

    Before work/ first break: - Yoghurt, apple and some mixed nuts (eg. Cashews and peanuts)

    Lunch: - ¼ pound of meat chicken or fish, salad sandwich with cheese, carrots, etc

    Afternoon break: - Mixed berries with dried fruit, banana

    Post Workout: - 100g tin of tuna and protein shake

    Dinner: - ½ pound of meat, fish or chicken with broccoli, potatoes, beans and spinach, rice or salad. (occasionally swap from veggies, salad or rice) try to have potato all the time. Two bits of toast.

    Before bed: - Protein Shake

    Try to drink at least 2 litres of water per day and 1 litre of milk
    Reply With Quote

  8. #8
    Registered User DavetheDog's Avatar
    Join Date: Jul 2002
    Stats: 6'3", 205 lbs
    Posts: 1,364
    BodyPoints: 409
    Rep Power: 53
    DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000)
    Visit DavetheDog's BodySpace
    DavetheDog is offline
    Originally Posted by mikej321
    my split at the moment is
    mon chest -tri
    tues - training
    wed - shoulders traps
    thurs - training
    fri - legs, calves
    sat - back bi
    sun - rest
    That's a bodybuilding split. It's not an athletic split. Try forum.athletes.com - guys there are pretty good.
    "Something witty and humorous"
    Reply With Quote

  9. #9
    Registered User astroboy's Avatar
    Join Date: Jul 2003
    Location: Sydney, Australia
    Age: 36
    Stats: 176 lbs
    Posts: 42
    Rep Power: 0
    astroboy will become famous soon enough. (+50) astroboy will become famous soon enough. (+50)
    Visit astroboy's BodySpace
    astroboy is offline
    Originally Posted by DavetheDog
    But bulk for the sake of bulk isn't going to help with rugby. Especially if it makes you slower.
    Dave,

    I agree but he's the one saying he wants to put on 20kg. Are you saying he can put on 20kg in any reasonable amount of time without steroids and without eating lots?
    The journey begins - [url]http://www.fitprofile.com/profile.asp?pid=396[/url]
    Reply With Quote

  10. #10
    Registered User DavetheDog's Avatar
    Join Date: Jul 2002
    Stats: 6'3", 205 lbs
    Posts: 1,364
    BodyPoints: 409
    Rep Power: 53
    DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000) DavetheDog has much to be proud of. One of the best! (+20000)
    Visit DavetheDog's BodySpace
    DavetheDog is offline
    Originally Posted by astroboy
    Dave,

    I agree but he's the one saying he wants to put on 20kg. Are you saying he can put on 20kg in any reasonable amount of time without steroids and without eating lots?
    Sorry, just making the general point - that bulking is all very well, but that it can affect performance.
    "Something witty and humorous"
    Reply With Quote

  11. #11
    Registered User astroboy's Avatar
    Join Date: Jul 2003
    Location: Sydney, Australia
    Age: 36
    Stats: 176 lbs
    Posts: 42
    Rep Power: 0
    astroboy will become famous soon enough. (+50) astroboy will become famous soon enough. (+50)
    Visit astroboy's BodySpace
    astroboy is offline
    cool
    The journey begins - [url]http://www.fitprofile.com/profile.asp?pid=396[/url]
    Reply With Quote

  12. #12
    sleepy boi kingcarlos's Avatar
    Join Date: Mar 2005
    Location: singapore
    Age: 25
    Stats: 5'10", 165 lbs
    Posts: 5,327
    BodyPoints: 9025
    Rep Power: 7289
    kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000) kingcarlos has reached the pinnacle! Best possible rank! (+1000000)
    Visit kingcarlos's BodySpace
    kingcarlos is offline
    yap. as athletes we shall not follow routine or diet plan as bbers. try weight gainer if u want.
    live strong, be strong
    Reply With Quote

  13. #13
    Registered User nithos's Avatar
    Join Date: Apr 2004
    Age: 35
    Stats: 6'2", 268 lbs
    Posts: 11,493
    BodyPoints: 19539
    Rep Power: 874
    nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000) nithos has a reputation beyond repute. Second best rank possible! (+100000)
    Visit nithos's BodySpace
    nithos is offline
    Originally Posted by mikej321
    Breakfast: - 2 eggs, ¼ pound of meat, fish or chicken, protein shake and a slice or two of toast.

    Before work/ first break: - Yoghurt, apple and some mixed nuts (eg. Cashews and peanuts)

    Lunch: - ¼ pound of meat chicken or fish, salad sandwich with cheese, carrots, etc

    Afternoon break: - Mixed berries with dried fruit, banana

    Post Workout: - 100g tin of tuna and protein shake

    Dinner: - ½ pound of meat, fish or chicken with broccoli, potatoes, beans and spinach, rice or salad. (occasionally swap from veggies, salad or rice) try to have potato all the time. Two bits of toast.

    Before bed: - Protein Shake

    Try to drink at least 2 litres of water per day and 1 litre of milk
    This looks like a cutting diet to me. Can't be much more than 2500 calories. No way you will put on 20kg with this, even if you train hard for the next 4 years.
    Reply With Quote

  14. #14
    Registered User mikej321's Avatar
    Join Date: Jul 2005
    Stats: 5'11", 165 lbs
    Posts: 9
    BodyPoints: 525
    Rep Power: 0
    mikej321 is on a distinguished road. (+10)
    Visit mikej321's BodySpace
    mikej321 is offline
    nithos, as i am an ectomorph and not a big eater, i need to gradually increase my diet to gain weight. Sorry if that wasnt obvious. That is my starting diet and then if i gain in three weeks keep on going with it, if i dont then i wont and will incorporate more food. Thats a lot of food and meat for a guy like me to eat in one day and need to get used to it rather than giving myself some 100kg+ bodybuilder diet and not been able to eat half the stuff
    Reply With Quote

  15. #15
    Registered User J-unit's Avatar
    Join Date: Jun 2005
    Posts: 162
    Rep Power: 14
    J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500) J-unit is a glorious beacon of knowledge. (+2500)
    Visit J-unit's BodySpace
    J-unit is offline
    If you followed a routine of bench, cleans, snatches, squats and push pressing you could very liekly his 85kg or so in a year, 90 would be possible. But you need to eat ALOT more meat than that. A bodybuilding split won't make you any faster either.
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout