My Routine- Newbie

Tall

A spotter is someone who will help you to keep on going when you struggle. They hold your arms to take some of the weight load.

Try 5x5 @ 35kg one week, 37.5kg the next and then 40kg the following week and see how you get on.

Howard

Ok no i odn't have a spotter.. no one i know take training sirously so they just anoy me in gyms..

I'll give this a go and let you know how i get on!

wogihao

Heres a trick to improve your performace in rugby and in the gym with stuff like bench and legs..

Push cars - Im serious think about the postion your in....

do that once a week your soon see your bench and squat go up.

Its a combination of isometrics & weight training (when you start off its a imovable lump takes a bit of straining and pushing then it starts going and its a regular workout.)

If you cant do that then sled drags are another exelent training tool.

Gazz

A sneaky way to get around not having someone behind you for support(a spotter) is to do as much as you can on the bench then get down and do a total failure set of pushups on a pair of dumbbells.Till you're pushing for your life and theres just nothing left.This will anable you to max yourself out without dropping the weights on your face and requiring emergency dental reconstruction.

crazycal1

space youre training days out-
for example mon wed fri.
also if your using stndard argos type weight plates you can buy 0.5kg plates easily and cheaply.its very difficult to add 2.5kgs at a time.go a kilo increase each week with your bench.do you 3x10 or whatever and stick to it(no adding reps on the starting easier weeks)then when you hit 0kg you should be in a very different position to previously and you should be able to hit 41kg.

for me-this principle has been crucial for success.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Tall

Good post.

Worst case you can buy 0.5kg wrist weights and put them on the bar

Howard

Ok thanks for the advice guys!

wogihao

Final point to add, as your doing sports training bodybuilding type rotines are not the best for you. You need isometrics/plyometrics in your program as well.

To see how diffrent a sports spesific routine looks to your regular bodybuilding routine take a look at this....

Now both methods are good, one makes you big the other makes you better for a sport. they all have there aplications but for rugby you need to go for more of a sports spesific program.

Its in french but dont hold that against it, its very easy to understand the cheese eaters in this one...

Video Athlé entrainement Werner Gunthor partie 1 - athlé, reportage, entrainement, werner, suisse - Dailymotion Share Your Videos

Video Athlé entrainement Werner Gunthor partie 2 - athlé, reportage, entrainement, werner, suisse - Dailymotion Share Your Videos

Video Athlé entrainement Werner Gunthor partie 3 - athlé, reportage, entrainement, werner, suisse - Dailymotion Share Your Videos

Video Athlé entrainement Werner Gunthor partie 4 - athlé, reportage, entrainement, werner, suisse - Dailymotion Share Your Videos

Howard

Quote:

Originally Posted by wogihao Heres a trick to improve your performace in rugby and in the gym with stuff like bench and legs.. Push cars - Im serious think about the postion your in.... do that once a week your soon see your bench and squat go up. Its a combination of isometrics & weight training (when you start off its a imovable lump takes a bit of straining and pushing then it starts going and its a regular workout.) If you cant do that then sled drags are another exelent training tool.

When you say pushing cars? do you mean acutally pushing a car or is it a type of work out, and what are sled drags?

wogihao

yes push a car, it will work your shoulders, back, legs, calves, and the small muscles in the foot - its sports spesific because its mirrors somewhat your postion in the scrum.

sled drags

YouTube - Brian's 185 pound Sled Drag

draging it behind you faceing the front (later when your a bigger lad you get a ironmind harness and use cars for this..)

YouTube - DeFrancosTraining.com - backward sled drag race

this is another way to preform them. they work a diffrent set of muscles you should alternate between the two.

there is a thrid way you can do this, where you are stationary and you have a long length of rope with the sled or car ect on the end. you then arm over arm pull the object towards you however this is probably the least usefull to yourself - I would leave it out.

but heres a video anyway...

YouTube - Arm over arm truck pull