What to do..?

Paradox

The story is, I'm 18, 74.0 kg (11 1\2 st) and I play alot of Gaelic Football.

I am seriously fit as in stamina in running etc....
I can do up on 80-90 press ups easy and can do a savage amount of sit ups, all due to training.

The thing is, i have all this, yet the bottoms of my arms and legs are skinny. All my arms are skinny tbh. Looks like i have big muscle is midget arms.

Anyway getting to my question, In college this year im going to be in the gym alot. I will have a fairy good weights program/diet etc.... But was wondering what supplement should i use?

I breaking into the senior G.A.A team and need to get bigger all round, especially the areas mentioned. Should i use creatine, protein powder, or amino acids. or what?

I went to a health shop in Ilac centre and yer man told me 3 different things to get all three times i went.


Thanks

joejoem

I dont get it, is it your forearms and calfs that are skinny?

StonedParadoX

it would be kinda weird if i replied to this post wouldnt ?

hey dude wanna swap bodies im borderline 12 stone going on 13 i have lost weight i used to be 14 stone i basically stop eating ****e during work and thats how i lost it no excersize but hey i cant go lower then the borderline

i do need to excersize but the gyms are ****ing expensive
but thats not the point were talking about YOU lol

if u wanna do up your legs start swimming or get an excersize bike

Transform

StonedParadoX wrote:

it would be kinda weird if i replied to this post wouldnt ?

hey dude wanna swap bodies im borderline 12 stone going on 13 i have lost weight i used to be 14 stone i basically stop eating ****e during work and thats how i lost it no excersize but hey i cant go lower then the borderline

i do need to excersize but the gyms are ****ing expensive
but thats not the point were talking about YOU lol

if u wanna do up your legs start swimming or get an excersize bike

What total rubbish!!!!!!!!

Please save your advice and keep it to yourself!

The original question has been answered lots before so check out previous links

joejoem

Transform wrote:

What total rubbish!!!!!!!!

Please save your advice and keep it to yourself!

The original question has been answered lots before so check out previous links

lol

StonedParadoX

its rubbish that swimming and going on a excersize bike can make your legs stronger?

joc_06

There are a few answers Stoned depending on where you are physically.
If you are overweight and undertrained then yes go swimming as calorie burner and one of your main exercises.
If you are a strong fit athlete with a good GPP who's ready to pass onto SPP and Power development then swimming is useless. Maybe as active recovery on your restday but no more.

My adice is go to defranco's website and read his Westside 2 article. Eat loads of protein and clean carbs

You might think you are seriously fit but you've a long ong way to go yet. Top level footballers and even club level in some counties would eat you for breakfast. But you've made a good start by asking q's.
Post your current routine. Pound to a penny its a crap Bodybuilding routine given out by the totally stupid gym instructors or Personal trainers that havent a clue how top athletes train. One of them recently told me that to increase speed work your calves all the time, he thought they were the main muscles used in sprinting. Oh My God!!! 99% of those guys and gals should be sh0t for stupidity...

roberteboot

StonedParadoX wrote:

its rubbish that swimming and going on a excersize bike can make your legs stronger?

He was asking about supplements.Not swimming.Or going on an exercise bike.Which doesnt strike me as an incredibly efficient way to build muscle.But as Transform said theres alot of threads on this already.

johnnyc

ok i am no expert here but if you want to put some meat onto your legs and arms try this out. I am doing something like this at the moment but i do 1 set of 12, 1set of 10 and 8 of each exercise. Also i go on the treadmill and bike for 15 mins each..and some stretches before you start.

>legs,backs & bicep:>deadlift,squat,leg press,single leg curl,single dumbell and easy bar

>tricep, shoulder:> tircep pulldown, tricep pushover,lunges, prone row,lateral raise, bench press, lat pulldown.

Schedule:
monday:legs
tues:tricep
weds:legs
thurs:tricep
frid:legs
sat:tricep
sun:free

i would'nt touch creatine or any supplements until after the 5 week..

Prior Of Taize

StonedParadoX wrote:

it would be kinda weird if i replied to this post wouldnt ?

hey dude wanna swap bodies im borderline 12 stone going on 13 i have lost weight i used to be 14 stone i basically stop eating ****e during work and thats how i lost it no excersize but hey i cant go lower then the borderline

i do need to excersize but the gyms are ****ing expensive
but thats not the point were talking about YOU lol

if u wanna do up your legs start swimming or get an excersize bike

I see you managed to pile a load of sh!t into that post...and then made a fairly weak attempt at addressing the matter at hand. TARD


+++++++++++++++++++++++++++++++++++++++++++++++++++++

developing your triceps will give you much bigger arms faster than working your biceps will because the biceps is one muscle and the triceps (believe it or not :rolleyes: ) has 3. spot on advice guy who posted before me

zAbbo

Belive it or not, but the bicep has actually two muscles

Paradox

joc_06 wrote:

You might think you are seriously fit but you've a long ong way to go yet. Top level footballers and even club level in some counties would eat you for breakfast.

TBH, I am seriously fit stamina wise. I have been involved on various county panels for the last 6 years, including u-21's who train with county senior. I am the fittest player in this sence at my clud. I am a regular on my club senior, when i said breaking into the team, I meant making a bigger impact.
I feel, and have been told that i need a bit more of a physical presence. I know the work that i have to do, but have any of yours advice on supplements that i should consider?

joc_06

Here's the essential supp's:

1 multi vit - berrocca is the best over the counter, animal pak is the best
2 whey protein - pm easygainer if you live in dublin and get Optimum Nutrition off him, best brand and his prices are excellent
3 efa's - fish oils etc
4 glutamine - another amino
5 creo - not for you yet im afraid
6 bcaas - more amino's but you dont need them

Take first 2 asap.
Protein take about 1.5gm per pound of body weight a day. you can read up about all these things vut for a GAA player those are all you'd need.

And as for stamina, tell me your best times over 10m 30m 100m, 200m, 400m and the mile. I may be able to help you more.
Many county teams are doing relatively good testing for their athletes so have you done illinois or 150 shuttles? Id like to know scores in these too.

And at 11.5 stone you have a long long way to go before you'll be considered strong at the top level and also fit and fast. Its possible to put on 5lbs of lean muscle mass in 2 months with the best trainers/ facilites/ nutrition available but you dont have that. It'd prolly take you an entire 12 months to put on a stone and even then you'd be 12.5st and still a long way off.

But you've made a good start at a young age and if you read the articles i told you to read you'll do as well as can be expected unless you get a fulltime coach.
Can you ask any of the senior coaches? i doubt they'd be too clued in though. Have you any rugby playin mates? an ail div 2 or above player will be well clued into how to train, wingers, outhalves etc would have a similar aim as gaa football players just maybe a bit more strength biased. they're fit guys stamina wise though and ive seen some mighty impressive numbers. funny but i've seen better numbers from many top level gaa players!

BrianD3

And at 11.5 stone you have a long long way to go before you'll be considered strong at the top level and also fit and fast. Its possible to put on 5lbs of lean muscle mass in 2 months with the best trainers/ facilites/ nutrition available but you dont have that. It'd prolly take you an entire 12 months to put on a stone and even then you'd be 12.5st and still a long way off.

I disagree. Plenty of Gaelic players at senior county and club level are around 11-12 stone with low bodyfat. Obviously if they are getting into the teams they must be regarded as being strong enough. Also, some guys that are regarded as big tough bastards are not that heavy. Eg Francie Bellew is over 6 foot but is only 13 stone.

It is football after all - not a contest to see who's the strongest or has the biggest muscles.

Paradox

Joc again, Thanks for your reply, Most help-full

I have not times for my sprints etc available, but i know for a fact that i do 12 200m sprints (30sec break) in under 26 seconds consistantly.

100 m sprint, im at about 11.2 seconds, which could be improved admitadly.

In the bleap test (info may help) I scored 14-8 in May, which probally improved a bit by now.


What you could help me with is regarding a burst of speed. I would like to improve my start, and the power in m drive starting off to sprint.

Again, most thankful
"you done illinois or 150 shuttles"
Please explain, I am not farmilliar with these terms.

joc_06

well 26s tempo speed for 200m puts your best 200m time at approx 19.5s so i cant really give you any more advice. you are already the fastest man on the planet. :rolleyes:

zAbbo

joc_06 wrote:

well 26s tempo speed for 200m puts your best 200m time at approx 19.5s so i cant really give you any more advice. you are already the fastest man on the planet. :rolleyes:

Quite interested how you worked that out?, suppose if he can do 12 x 200m's consistent under 26secs, and 100m flat at 11.2.

If those times are correct, i would advise taking up athletics, as 11.2 would put you near enough top 20 in Ireland for 100m

joc_06

The only way you could maintain the same speed consistantly for 12x200m sprints with 30sec break btw each would be to run well below your top speed, wouldnt it?

To be able to run the same time for the first 200m as the last 200m (with 10 more in between and only 30 sec break) suggests you are running somewhere between 50% and 80% of your max speed. It just wouldnt be possible to maintain the consistant speed otherwise.
I have lots of info on this kind of tempo running. it was pioneered by charlie francis (ben johnson's coach) and im almost certain BJ did his tempo 200m's at 27-28s range with more recovery than 30s

11.2 100m without any formal sprint or weight training at 18 makes him faster than Johnson, lewis, Mo greene and any other sprinter. Literally when guys around 18 from field sports take up sprinting with a good coach, just the techniques they learn can knock off as much as .5s in a matter of weeks. a few yrs training should see you break the 9s barrier...

zAbbo

Very intereseting, I've trained at underage county gaa level, and fitness was measured by how hard the coach could run you into the ground(more sandbags!)

joc_06

the vast majority of gaa coaches know NOTHING about physical preparedness. I mean its crazy doing runs longer than 200m for a sport that is played in a 150m long field.
Gaa/soccer are anaerobic sports by in large depending on position. Short intense bursts of speed followed by rest periods that can last minutes in a lot of cases. Why would you ever do long distance stuff for that??
The more money that comes into the games mean that coaches are improving but in a lot of cases they are severly lacking

thirtyfoot

You sound like you are in good shape but just need fine tuning. Its difficult to marry a need for endurance with exposiveness but it seems that presently its exposiveness you are missing. The standard lifts (olympic, squats, presses) in the gym will improve this, as will plyometrics, jump drills and specific sprint drills. Search for "loren seagrave drills" on the net, his drills are excellent. He was coach to top sprinters in the 90's and has worked with NFL teams also. Does your GAA team use SAQ?

As regards your time of 11.2, I reckon its possible. Since its handtimed its more like 11.4 electric (which is good for a kid your age in Ireland), there is a kid in Derry your age running 10.66 off less training than yourself. Despite joc_06 interesting calculations!! your future won't be in track sprinting but with the figures you are quoting you'll do damage on a GAA field. Having said that, your 200m tempo runs would equate to a pretty good 800m, maybe try that!

Paradox

Yea we do a little SAQ training before championship just to get the sharpness.

11.2 isnt Top Irish times. I'm not the fastest on my team by far.

As stated before, I have good stamina and great recovery times. I do 200 under 26 secs.

"19.5 fastest man on planet?" Micheal Johnston 19.32 = fastest man on planet over 200m.

thirtyfoot

I wasn't criticising your time, just pointing out to others who seem to doubt you could run these times, I well believe you can.

Check this guy out, gives a brief overview of his sprint routines, wouldn't be the bible of sprinting but gives some ideas and as a sample session on developing maximum speed and some bits on starting which is something your after.

http://www.oztrack.com/sprint.htm

joc_06

Yes i know that. he's retired
My point is you cant do an 11.2 100m. 12.2 possibly, closer to 13 though id say.
You cant do 12x200m sub 26s,30s rest either.

Im tired of this. say what you like

Transform

joc_06 wrote:

Yes i know that. he's retired
My point is you cant do an 11.2 100m. 12.2 possibly, closer to 13 though id say.
You cant do 12x200m sub 26s,30s rest either.

Im tired of this. say what you like

Joc some great replies and all advice given is correct - take the basics in your supplement package and your body will mature with age so give it time