Bulking Up

GiftofGab

The rugby season is coming to an end now so during my break I want to seriously start bulking up for next season. I only just started back playing rugby this year after a good few years out and my main problem was that I was just too small.

Has anybody got any gym programs I can follow. I have a feeling that if I go to a personal trainer in the gym they will give a program for body builders rather than rugby players. I may be wrong but I think these could be following two different gym programs.

I would also appreciate any help on Nutrition.

A friend of mine gave me a weight gainer called Mass X - The Ultimate Weight Gainer from a company called Nutrition X. Anybody have any notes on this? I hope I wont put on any fat. I'm just looking to put on some muscle mass not fat.

Colm_OReilly

We train a good few players who look to bulk up or increase their power during the off season.

In the dumbest sense of the word, you want to hit squats hard and drink plenty of milk. What are you currently lifting? What position are you?

GiftofGab

Colm_OReilly wrote: »

We train a good few players who look to bulk up or increase their power during the off season.

In the dumbest sense of the word, you want to hit squats hard and drink plenty of milk. What are you currently lifting? What position are you?

Well I havn't started in the gym yet. I plan on joining in the next week or so.

I'm a winger but would like to try out scrum half next season but I think I'll still be playing out on the wing.

Sangre

Exercises to focus on would be squats, deadlifts, benchpress, overhead press, dips, chins and rows. Look into starting strength.

If you really want get as strong and as big as possible in the off season you will have to risk putting on a bit of fat as you will want to be increasing your calories to put on muscle.

Nilther

http://www.coachingtoolbox.co.nz/toolbox/index.php?option=com_physical&Itemid=149

This is pretty useful.

GiftofGab

GiftofGab wrote: »

The rugby season is coming to an end now so during my break I want to seriously start bulking up for next season. I only just started back playing rugby this year after a good few years out and my main problem was that I was just too small.

Has anybody got any gym programs I can follow. I have a feeling that if I go to a personal trainer in the gym they will give a program for body builders rather than rugby players. I may be wrong but I think these could be following two different gym programs.

I would also appreciate any help on Nutrition.

A friend of mine gave me a weight gainer called Mass X - The Ultimate Weight Gainer from a company called Nutrition X. Anybody have any notes on this? I hope I wont put on any fat. I'm just looking to put on some muscle mass not fat.

People seem to get huge gains from doing this program,he trains nfl athletes etc in preporation for the nfl combine tests.so the gains are generally fast.
http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

Eat as much as you can,buy some protein and if you want creatine will give you very good gains.
You want to be drinking at least 2 litres of milk,semi or full fat.Mixing these with the protein is ideal.
The weight gainer may not be such a good idea unless you are very lean to start with but if you dont think you can get the calories from food then go for it.

jack01986

Id be in the same boat as GiftofGab positionally as well, would be interested in bulking up and getting better all round strength. ONe of my problems is Ive a noticable limp and my left leg tends to do all the hard work so cant do normal squats. Would single leg squats with a bench be a good replacement? Colm did you row for UCD? I did it there in 05.

Oisinjm

Hit the fitness forum, they'll help you a good bit. Read some of the logs of people trying to gain wait etc.

Hopefully this helps

Kev37

Liam Plain Winter wrote: »

People seem to get huge gains from doing this program,he trains nfl athletes etc in preporation for the nfl combine tests.so the gains are generally fast.
http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

Eat as much as you can,buy some protein and if you want creatine will give you very good gains.
You want to be drinking at least 2 litres of milk,semi or full fat.Mixing these with the protein is ideal.
The weight gainer may not be such a good idea unless you are very lean to start with but if you dont think you can get the calories from food then go for it.

Do not mix your protein with milk after the gym as this slows absorbtion.
Buy 2 types of protein, whey protein and casein protein. Use the whey protein after the gym and the casein protein before bed every night. Take some glutamine and creatine as well. Stay away from the mass gainers as they always seem to be full of sugar and it isnt quality gain.

Start eating 8 meals a day, make sure there is a good mix of protein, fat and carbs, this is tough at the start but you get used to it. Drink lots of milk throughout the day. Drink spoons of olive oil as well throughout the day as this will get your calories up.

In regards lifting, you need to keep every lift in the 4-6 rep range. Lift heavy. Focusing on compound movements, squat, bench, deadlift and then add in power cleans, dips and wide grip pulls ups. Every day you need to shock your muscles by lifting to failure.

Colm_OReilly

jack01986 wrote: »

Id be in the same boat as GiftofGab positionally as well, would be interested in bulking up and getting better all round strength. ONe of my problems is Ive a noticable limp and my left leg tends to do all the hard work so cant do normal squats. Would single leg squats with a bench be a good replacement? Colm did you row for UCD? I did it there in 05.

I was in the rowing club, never really good enough to make it onto the first 8 but very much enjoyed the experience and still use lessons from John Holland today.

I'd get that leg checked out, how long is this limp going on? Is it caused by something? Doug Leonard in Sandyford is an excellent Physical Therapist/ART that we generally refer our clients to.

GiftofGab

I've found this site for any athlete looking for a well balanced diet. It looks pretty good. http://www.ext.colostate.edu/PUBS/FOODNUT/09362.html

Diamondmaker

Sangre wrote: »

Exercises to focus on would be squats, deadlifts, benchpress, overhead press, dips, chins and rows. Look into starting strength.

If you really want get as strong and as big as possible in the off season you will have to risk putting on a bit of fat as you will want to be increasing your calories to put on muscle.

I cant agree more, in the past I was always concerned about staying lean as Im a pace merchant but in the last few months I have made gains not seen since the 1st month I ever started to do weights.

Basically I am eating constantly, have definitely put on BF, but the body mass and all my lifts have increased 10-15% and still going. I am capable of then leaning up, as I have learned, by following the same gym regime, inserting the cardio ( hill climb cycling ) but cutting out the crap and getting on a "clean diet" for 2 - 3 weeks.

I find the hill climbs has a far better fat burning effect than any other cardio I have done and of course does no harm to leg strength.

I have also given up the carido for a 2 month period recently, the combination of no cardio and pigging out I believe has clearly given me gains never seen in 4 years. < gym work a given of course in the aforementioned >

jack01986

Colm_OReilly wrote: »

I'd get that leg checked out, how long is this limp going on? Is it caused by something? Doug Leonard in Sandyford is an excellent Physical Therapist/ART that we generally refer our clients to.

Being going on since I was 13 caused from an operation to correct a dislocating hip when I was a baby. Dont think there is much to be done for it I generally just work around the issue. Cheers for the advice.

Heroditas

As a matter of interest OP, what age and weight are you and what level are you playing at?

I know this will sound awfully clichéd but there's no substitute for high fitness levels and a sound technique.

Certainly at lower levels, a good level of fitness coupled with moderate weights will make all the difference.
I'd be hesitant to "bulk up" considerably unless you're plotting a career in the pack.

Sangre

Heroditas wrote: »

As a matter of interest OP, what age and weight are you and what level are you playing at?

I know this will sound awfully clichéd but there's no substitute for high fitness levels and a sound technique.

Certainly at lower levels, a good level of fitness coupled with moderate weights will make all the difference.
I'd be hesitant to "bulk up" considerably unless you're plotting a career in the pack.

"Bulking up" is a long, hard process and it will not happen accidently overnight. Increased strength will only help to build speed and acceleration as well improve overall play.

Heroditas

Sangre wrote: »

"Bulking up" is a long, hard process and it will not happen accidently overnight. Increased strength will only help to build speed and acceleration as well improve overall play.

Exactly but at lower levels some people seem to think that "bulk" is the be-all and end-all and fail to work on the basics such as passing, tackling and overall positional awareness.

Pumping iron won't improve those techniques.

I've seen it for years. There's a lot to be said for some gym work at the start of the season or in the off-season but it still hasn't made someone pass the ball better or make them think clearly during a game or pull off a neat backline move.

theKramer

Just to play devils advocate here, this is the stuff that I use, and find it to be the s***

1. Pre-workout

2. During/Post workout

I would defo recommend that you do a s***load of cardio. I bulked up by a stone and a half last summer, didnt do much cardio, and found the extra bulk was f*** all good as I couldnt make the breakdowns, etc.

I would be happy only making half of last years gains if I can make a huge improvement in fitness.

Also, its NOT a good idea to stop cardio, as you will find it a LOT harder to get fit with the extra bulk.

theKramer

Also, really good value 5Kg protein tub