basic no fuss routine

paddi · 28-04-2005, 10:22 AM

After hanging up my rugby boots for the 4th season on the trot, i have decided to play yet another year. I could do with some advice building some muscle during the close season. I am sticking to basic compound movements and want an effective good heavy duty no fuss muscle packing routine- your advice is much appreciated.

cheers paddi

Bazz · 28-06-2005, 09:11 PM

I'd stick with a basic 2 day routine to allow rest time figuring in your rugby training with 3 days between sessions i.e. tuesday and friday :

day1

squats 5x5
military press 5x5
bent forward rows 5x5

day 2

deadlifts 5x5
bench press or dips 5x5
chin ups 5x5

zx9rjas. · 28-06-2005, 09:22 PM

I did have a rugby weights routine used by most of the major league teams somewhere. Its on a monday wednesday friday basis and uses mostly compound movements

I used it a couple of years ago and got amazing gains from it

I'll try and dig it out for you

J

fred22 · 30-06-2005, 09:55 AM

I like the sound of your routine Bazz, like Paddi I do another sport outside the gym. Is 5x5 best for muscle growth, strength or a combination?

garrilla · 30-06-2005, 10:35 AM

you should always do as many reps as possible with the weight you lift or your muscles wont grow to the full potential, stopping just because you reach a certain number wont push the muscles enough.

go here, read this....

http://www.musclechat.co.uk/about2071.html

FeralSteve · 30-06-2005, 10:10 PM

I used to train a couple of rugby players to improve on their mass and strength. We used to do a three day routine. Big compound movements on mon. wed. and fri. Maxin out at bout 8 reps with squats at begining of week, deadlifts at end, and bench in the middle. We would then throw in a variation of compound lifts through the week trying to cycle it so each muscle worked had plenty of rest time becuase of tendon/ligament strain and the fact that they wanted to keep some cardio going in the offseason.]

in return they took me to play a couple of freindly matches. Never again. it was like being in a car wreck every weekend.

fred22 · 02-07-2005, 07:32 PM

Thanks for that pointer, Garrilla. I have read your article and the advice on reps/weight is most useful. When I am considering a routine though then the main things for me are:
1) The weight training is secondary.
2) I can make at most twice a week to weights. More likely once.
3) Having tried before (many years ago) to add bodyweight I guess I would consider myself a "hardgainer"
4) Strength gains are equally important as mass gains

So I was looking at the hardgainer routines on the 'net. Such as

Squats 1x20 reps
Dips 1x6 reps
Chins/Pull downs 1x6 reps

or something similar done once a week, sometimes alternating squats with deadlifts. And I guessed this would be a good routine because it fits all my four points above.

This topic caught my eye, and the routines sounded good, I was thinking of trying them. The routines were close to what I was considering, just the difference in sets/reps and I wondered what the justification is for 5x5 rather than say 1x8 or 2x8...

Both Paddi and I have a similar aim, whether our circumstances are the same I do not know. I am a beginner, train outside of the gym 3 times a week, have a family and am not as young as I once was(!) I would welcome any advice from the experts and will start a new topic if I should rather than hijack Paddis. Please advise.

Thanks

28-04-2005, 10:22 AM	#1 (permalink)
paddi Under Construction Join Date: Jan 2005 Posts: 16 Rep Power:	basic no fuss routine After hanging up my rugby boots for the 4th season on the trot, i have decided to play yet another year. I could do with some advice building some muscle during the close season. I am sticking to basic compound movements and want an effective good heavy duty no fuss muscle packing routine- your advice is much appreciated. cheers paddi

28-06-2005, 09:22 PM	#3 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	I did have a rugby weights routine used by most of the major league teams somewhere. Its on a monday wednesday friday basis and uses mostly compound movements I used it a couple of years ago and got amazing gains from it I'll try and dig it out for you J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

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28-06-2005, 09:11 PM	#2 (permalink)
Bazz Under Construction Join Date: Jun 2005 Posts: 11 Rep Power:	I'd stick with a basic 2 day routine to allow rest time figuring in your rugby training with 3 days between sessions i.e. tuesday and friday : day1 squats 5x5 military press 5x5 bent forward rows 5x5 day 2 deadlifts 5x5 bench press or dips 5x5 chin ups 5x5

30-06-2005, 09:55 AM	#4 (permalink)
fred22 Under Construction Join Date: Jun 2005 Posts: 6 Rep Power:	I like the sound of your routine Bazz, like Paddi I do another sport outside the gym. Is 5x5 best for muscle growth, strength or a combination?

30-06-2005, 10:35 AM	#5 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	you should always do as many reps as possible with the weight you lift or your muscles wont grow to the full potential, stopping just because you reach a certain number wont push the muscles enough. go here, read this.... http://www.musclechat.co.uk/about2071.html

30-06-2005, 10:10 PM	#6 (permalink)
FeralSteve Under Construction Join Date: Jun 2005 Location: Midlands Posts: 11 Rep Power:	I used to train a couple of rugby players to improve on their mass and strength. We used to do a three day routine. Big compound movements on mon. wed. and fri. Maxin out at bout 8 reps with squats at begining of week, deadlifts at end, and bench in the middle. We would then throw in a variation of compound lifts through the week trying to cycle it so each muscle worked had plenty of rest time becuase of tendon/ligament strain and the fact that they wanted to keep some cardio going in the offseason.] in return they took me to play a couple of freindly matches. Never again. it was like being in a car wreck every weekend.

02-07-2005, 07:32 PM	#7 (permalink)
fred22 Under Construction Join Date: Jun 2005 Posts: 6 Rep Power:	Thanks for that pointer, Garrilla. I have read your article and the advice on reps/weight is most useful. When I am considering a routine though then the main things for me are: 1) The weight training is secondary. 2) I can make at most twice a week to weights. More likely once. 3) Having tried before (many years ago) to add bodyweight I guess I would consider myself a "hardgainer" 4) Strength gains are equally important as mass gains So I was looking at the hardgainer routines on the 'net. Such as Squats 1x20 reps Dips 1x6 reps Chins/Pull downs 1x6 reps or something similar done once a week, sometimes alternating squats with deadlifts. And I guessed this would be a good routine because it fits all my four points above. This topic caught my eye, and the routines sounded good, I was thinking of trying them. The routines were close to what I was considering, just the difference in sets/reps and I wondered what the justification is for 5x5 rather than say 1x8 or 2x8... Both Paddi and I have a similar aim, whether our circumstances are the same I do not know. I am a beginner, train outside of the gym 3 times a week, have a family and am not as young as I once was(!) I would welcome any advice from the experts and will start a new topic if I should rather than hijack Paddis. Please advise. Thanks