Taking the next step in training

waterford1988

Hi lads,
I'm 6ft tall about 74kg and fairly fit. I have been doing weights on and off for about 3 years(im now 21). I have however mostly been doing high reps e.g im benching about 40 kg but doing 3 sets of 15. I am fairly well defined but want to start gaining some real strength. I have a low body fat % (about 9%). Also I play team sports for both college and club so I will be training for them all winter on the field so I think a 3 day split would not be an option for me as I would only get one day to recover a week.
Would anyone recommend some tips for me to put on strength? I also do a lot of core work, which really helps for my sport(hurling) but find myself blown off the ball by bigger and slower players.
Also is it a myth that by putting on too much muscle can actually slow you down? My diet is fairly good and I take whey protein after most sessions. Would something like creatine help me here?

Sorry for length of post but any advice at all would be greatly appreciated.

celestial

6ft tall and 74kg is fairly light. I would eat more (list out your full diet for tips) and start lifting heavy, proper weights if you want to bulk up a bit more and just be stronger on the pitch......

squod

Eating, resting and training heavy when you can. Put your gym time into compound lifts.

waterford1988

Heres my diet

Breakfast: Porrige and Brown bread
Mid Morning snack: Granola Bar
Lunch: Chicken and ham roll sometimes with or without soup
Dinner: 2 or 3 Chciken Fillets or a steak

Pre gym snack:Scrambled eggs(have at least 10 eggs a week)

By compound lifts, do you mean squats, bench ect? And if im benching about 45kg at 15x3 sets what should I be doing now? As it what weight, sets, reps?

It would be a big help lads someone could even outline a program for me to get started on. Would a 2 day split be suitable?

Thanks

itsallaboutheL

First thing you need to do is Lift more weight man!!

Have you not been trying to progress your training in the past 3 years??

waterford1988

I have but I have been warned incorrectly about the dangers of lifting to heavy so I focussed on doing high reps.

squod

Don't forget fruit and fresh veg! Compound lifts are exercises that use many muscles at once. Bench, squats and deadlifts are great if you get great training on them, bad for you if your technique is bad. Really not something to take up by yourself without a trainer/instructor.

The way to gain weight is to 'lift heavier with fewer reps, 8X3 or 5X5.
Sleep loads, eat loads, take vitamin suppliments if needed.

itsallaboutheL

waterford1988 wrote: »

I have but I have been warned incorrectly about the dangers of lifting to heavy so I focussed on doing high reps.

There's no way you're ever going to see any results unless you start lifting progressively heavier week by week

Transform

itsallaboutheL wrote: »

There's no way you're ever going to see any results unless you start lifting progressively heavier week by week

agreed

celestial

I wonder is there a GAA coach who doesn't believe the myths that doing weights will slow you down?!?

Lifting heavy weights won't slow you down. Adding some muscle will make you faster, not slower. If you were to gain the musculature of a pro-bodybuilder you could maybe start worrying about speed, but that's not going to happen.

What are your training days, do you train 6 days a week if you have only have one day for rest?

There is no way you are eating enough either, which is why you are light for your height (that plus all the running around the pitch). I'd be aiming to add a few kilos of mass - start eating fruit and veg, snack on (raw and unsalted) nuts and beef up your lunch with extra meat and veg, fish etc. I don't see fish in your diet either.

FTA69

What is it with the GAA and their belief that lifting anything heavier than tea-bags will result in you becoming some sort of lethargic muscle-bound lump? Look at any light-heavyweight boxer and the speed they're capable of, or even look at the Cork football team; big b*stards but also the quickest team in the Championship. Similar is Dermot Early of Kildare, pure muscle and also extremely quick.

Zamboni

waterford1988 wrote: »

Also is it a myth that by putting on too much muscle can actually slow you down?

http://1.bp.blogspot.com/_9T2cRtlgHV0/SKb1LQYf7GI/AAAAAAAAAd8/BrT3w-GM97c/s400/Jamaica%27s-Usain-Bolt.jpg

waterford1988

thanks for the responces guys. I train at least 3 or 4 times a week with the team doing skill and speed work. And I try get to the gym twice a week. I try to eat as much as I can, but I also happen to have a very fast metabolism so even if I spent a few months on the couch eacting sh*t I wouldnt gain much weight!
Anyone care to suggest a particular programme for me? And more importantly the weights I should be lifting?