Summer Training Program. Advice?

[Leonormous Boozer]

[TABLE="class: grid"]
<tbody>[TR]
[TD]Body Part
[/TD]
[TD]Exercise
[/TD]
[TD]Sets[/TD]
[TD]Reps[/TD]
[TD]Weight[/TD]
[/TR]
[TR]
[TD]Abs[/TD]
[TD]Ab Curl[/TD]
[TD]3[/TD]
[TD]30[/TD]
[TD]N/A[/TD]
[/TR]
[TR]
[TD]Abs[/TD]
[TD]Ab Twist[/TD]
[TD]3[/TD]
[TD]30[/TD]
[TD]N/A[/TD]
[/TR]
[TR]
[TD]Chest[/TD]
[TD]Flat Bench Press[/TD]
[TD]3[/TD]
[TD]20[/TD]
[TD]40 (Can do 45 maybe more haven't tried)[/TD]
[/TR]
[TR]
[TD]Chest[/TD]
[TD]Incline Bench Press[/TD]
[TD]3[/TD]
[TD]20[/TD]
[TD]45[/TD]
[/TR]
[TR]
[TD]Chest[/TD]
[TD]Decline Bench Press[/TD]
[TD]3[/TD]
[TD]20[/TD]
[TD]35[/TD]
[/TR]
[TR]
[TD]Chest[/TD]
[TD]Dumbell Decline Fly[/TD]
[TD]3[/TD]
[TD]20[/TD]
[TD]17.5 each[/TD]
[/TR]
[TR]
[TD]Arms[/TD]
[TD]Bicep Barbell Curl[/TD]
[TD]3[/TD]
[TD]20[/TD]
[TD]30[/TD]
[/TR]
[TR]
[TD]Arms[/TD]
[TD]Barbell Preacher Curl[/TD]
[TD]3[/TD]
[TD]20[/TD]
[TD]25[/TD]
[/TR]
[TR]
[TD]Arms[/TD]
[TD]Dumbell Preacher Curl[/TD]
[TD]3[/TD]
[TD]20[/TD]
[TD]15[/TD]
[/TR]
[TR]
[TD]Arms[/TD]
[TD]Tricep Close Grip Bench Press[/TD]
[TD]3[/TD]
[TD]15[/TD]
[TD]25[/TD]
[/TR]
[TR]
[TD]Arms[/TD]
[TD]Tricep Kick Backs[/TD]
[TD]3[/TD]
[TD]30[/TD]
[TD]17.5[/TD]
[/TR]
[TR]
[TD]Shoulders[/TD]
[TD]Seated Dumbell Press[/TD]
[TD]3[/TD]
[TD]30[/TD]
[TD]17.5 each[/TD]
[/TR]
[TR]
[TD]Shoulders[/TD]
[TD]Upright Row[/TD]
[TD]3[/TD]
[TD]15[/TD]
[TD]25[/TD]
[/TR]
[TR]
[TD]Back*[/TD]
[TD]Bent Over Row[/TD]
[TD]3[/TD]
[TD]30[/TD]
[TD]35[/TD]
[/TR]
[TR]
[TD]Legs[/TD]
[TD]Lunge With Dumbells[/TD]
[TD]3[/TD]
[TD]50[/TD]
[TD]20 each[/TD]
[/TR]
</tbody>[/TABLE]


I'm 15, 5ft 6-5ft 7 and weigh 65 Kg.
I'm strong enough for my size(cue insult from Magicman) and was strong enough for Junior Rugby but I'll be playing lads up to 3 years older than me next year and I need to bulk up.

I'll be doing this session Sunday, Monday, Wednesday, Thursday and Friday with a run on Tuesday, Gaelic football training Thursday and a rest day Saturday.

I'd like some feedback on the session(Less weight more reps etc...)

I reduced the weight from what I could do to increase reps on most of them.

Thanks for any help and don't listen to Magicman, osulli mi or Tadginator. [TABLE="class: grid"]
<tbody></tbody>[/TABLE]

 

[Leonormous Boozer]

Forgot to mention I'd like more leg exercises. I can't do squats because my bench can't be removed from under the bar.

 

[lucky number 7]

I use exersises that are more fun these days...flipping tractor tires , dragging tractor tires , lifting barrels and gas canisters and all that...more movements involved and more free flowing I feel ...I like it anyways.

 

[Feicarsinn]

I use exersises that are more fun these days...flipping tractor tires , dragging tractor tires , lifting barrels and gas canisters and all that...more movements involved and more free flowing I feel ...I like it anyways.

 

[Leonormous Boozer]

I use exersises that are more fun these days...flipping tractor tires , dragging tractor tires , lifting barrels and gas canisters and all that...more movements involved and more free flowing I feel ...I like it anyways.

Idon't find too much tractor tyres around Dublin unfortunatly.

 

[lucky number 7]

Yes....a thousand times yes...This is what it feels like....It is Boss.

 

[Aedaphon]

Ok, I'm only a couple of years older than you but my honest advice would be to up the weights not the reps you're doing.
If you need to bulk up increased repetitions will be doing absolutely nothing for you compared to sets of 3X8, rather than sets of 3X20.

Second point, you're pretty much working 'show' muscles. It's good that you want to work legs but what you've outlined is effectively only a good idea if you want to look big, not actually increase your effectiveness on the pitch. Really you want to be doing barbell squats and deadlift, but make sure you have someone who really knows what they're doing show you so you don't mess up your back.

Thirdly, it's unrealistic to do this 5X a week. If you're working at the right intensity that many sessions will completely screw your muscles and not give you sufficient time to recover. I would concentrate on specific muscle groups on specific days rather than try and blitz everything at once. Your muscles don't grow in the gym, you need sufficient recovery time to build muscle efficiently.

My recommendation would be

Legs: Barbell squat, Deadlift, Lunges + Calf raises

Shoulders + Arms: Upright row, Bicep curls, Tricep dips, Shoulder press, Shrugs et al.

Chest + Back: Dumbell flies, Bench press, Incline Bench, Press ups, Pull ups, Bent over rows and more

Bit of an essay but hope it helps.

 

[Aedaphon]

Also this (clichéd but really useful) youtube channel has good general workouts. Use it as a source if you're targeting a particular area:

http://www.youtube.com/watch?v=ZH39_eD-cDw&playnext=1&list=PLD7C869D194B1C468

 

[TRF_Olyy]

Christ, talk about a beach workout
There's like 50 different bicep curl variations :lol: - Weighted chinups trump the lot of them

Bench, Deadlift, Squat, Row, Pullup - repeat



LuckyNumber7 has the right idea though, they call it "caveman training" in some places, great for building functional strength, a lot of MMA fighters mainly work out like that rather than standard gym routines

 

[Feicarsinn]

Gym work is soooo boring, I'd advise that if you can an avoid it, do. Failing that, get a mate to go with you, at least it makes the time pass a bit quicker.

 

[Leonormous Boozer]

Ok, I'm only a couple of years older than you but my honest advice would be to up the weights not the reps you're doing.
If you need to bulk up increased repetitions will be doing absolutely nothing for you compared to sets of 3X8, rather than sets of 3X20.

Second point, you're pretty much working 'show' muscles. It's good that you want to work legs but what you've outlined is effectively only a good idea if you want to look big, not actually increase your effectiveness on the pitch. Really you want to be doing barbell squats and deadlift, but make sure you have someone who really knows what they're doing show you so you don't mess up your back.

Thirdly, it's unrealistic to do this 5X a week. If you're working at the right intensity that many sessions will completely screw your muscles and not give you sufficient time to recover. I would concentrate on specific muscle groups on specific days rather than try and blitz everything at once. Your muscles don't grow in the gym, you need sufficient recovery time to build muscle efficiently.

My recommendation would be

Legs: Barbell squat, Deadlift, Lunges + Calf raises

Shoulders + Arms: Upright row, Bicep curls, Tricep dips, Shoulder press, Shrugs et al.

Chest + Back: Dumbell flies, Bench press, Incline Bench, Press ups, Pull ups, Bent over rows and more

Bit of an essay but hope it helps.

Christ, talk about a beach workout
There's like 50 different bicep curl variations :lol: - Weighted chinups trump the lot of them

Bench, Deadlift, Squat, Row, Pullup - repeat



LuckyNumber7 has the right idea though, they call it "caveman training" in some places, great for building functional strength, a lot of MMA fighters mainly work out like that rather than standard gym routines

So basically I should cut down on some of the things that I'm doing the same muscle ''50'' times. Increase the weight and start more exercises for my back and legs. I can't do the squat because I'm not in a gym I just bought myself a Bench Press and some weights but I'm sure I can find something else.*
Also it kind of is a beach workout for the next couple weeks anyway.
@Feicarsinn *I find it relaxing most of the time, maybe not when I'm increasing the weight though.

 

[lucky number 7]

I have a bench press upstairs and a few dumbells but I really am finding the workouts I am doing with tyres and more rustic methods to be quite more beneficial...not only is it far more fun ,but I also feel far more muscular fatigue after a few reps of whatever I am doing as opposed to on a bench where it takes a long time to feel much effect

 

[superprop]

My advice is go to training where we have a programme specifically tailored to rugby.

Also here's my insult no one has ever said you were strong enough for junior rugby Benn, Mathews and Giller are all stronger han you. As is Duffy probably also as he is much faster, fitter and more agile than you. Since these were all the people ahead ofyou by no stretch of the imagination were you fit enough for junior training.

Anyway go to training where we have all the equipment needed including a squat rack and deadlift. We also have a trainer who knows what he's doing and it's free.

 

[lucky number 7]

My advice is go to training where we have a programme specifically tailored to rugby.

Also here's my insult no one has ever said you were strong enough for junior rugby Benn, Mathews and Giller are all stronger han you. As is Duffy probably also as he is much faster, fitter and more agile than you. Since these were all the people ahead ofyou by no stretch of the imagination were you fit enough for junior training.

Anyway go to training where we have all the equipment needed including a squat rack and deadlift. We also have a trainer who knows what he's doing and it's free.

People being stronger than him does not necessarily mean he is not strong enough...look ad David Lemi ...5.8 and 12 stone ...he gets on very well even though every player on the pitch is most likely far stronger than him.

Strength and conditioning is very important to rugby yes , but should someone develop their game sufficiently they can always be "strong enough" ...define strong too.

 

[superprop]

Yeah I know that but Lemi has pace, agility and ability. Also you need a certain amount of physical ability to show your abilities (unless you're Caucau). At the moment cmac is an unfit ******* his words not mine.

Also being me I have to say this all of them were better players than him.

 

[Leonormous Boozer]

Yeah I know that but Lemi has pace, agility and ability. Also you need a certain amount of physical ability to show your abilities (unless you're Caucau). At the moment cmac is an unfit ******* his words not mine.

Also being me I have to say this all of them were better players than him.

Unfit ******* after not doing any training because I was studying. How do you know their stronger on me just because they made a complete joke of a team ahead of me does not mean their stronger. And I'm training to get stronger. And also running. Cop on.

 

[superprop]

Unfit ******* after not doing any training because I was studying. How do you know their stronger on me just because they made a complete joke of a team ahead of me does not mean their stronger. And I'm training to get stronger. And also running. Cop on.

I know their strength from training you're training but as everyone has pointed out yours is a superficial workout. Maybe try turning up to training once or twice.

 

[lucky number 7]

Muscles should for looking at....not actually doing things..

 

[Leonormous Boozer]

I know their strength from training you're training but as everyone has pointed out yours is a superficial workout. Maybe try turning up to training once or twice.

First of all how many times do I have to tell you why I can't go until the end of the summer? Secondly I put the workout up for advice on it,I thought the ***le made that obvious but maybe not in some special cases.
Remember yesterday when you were crying to me about how no matter how hard you try you just can't get rid *of the reputation you have on TRF (100% true) read the last few posts.

 

[dangandan]

Are you guys actually friends in real life?