Trying to bulk up for rugby
Hey guys, i joined this site because i just got a membership to my university's gym because i'm trying to bulk up for rugby next season. I'd like to get up to about 75kg (165 pounds) or more within about 6 months.
I'm 18, about 5 foot 9, about 175cm (5 foot 9), 68kg (150 pounds).
I've been going to the gym for about a month, and after doing a bit of reading on this site i decided to do a 5x5 based regime.
At the moment my 5 rep max for bench is 75kg (165 pounds), squat is 100kg (220), and i haven't started doing deadlifts.
My programme is:
Monday: chest (bench, incline dumbbells, decline barbell, flies)
Tuesday: back (bodyweight pullups, bent-over barbell row, seated upright row, machine pulldowns)
Wednesday: Shoulders and traps (seated vertical dumbbell press, military press, lateral raise, shrugs)
Thursday: Arms (preacher curls, concentration curls, machine curls, skull crushers, kickbacks, rope pushdown)
Friday: legs (squats, leg press, hamstring curls, seated calf raise)
Any comments or tweaks to my program are welcome.
First off, welcome to the board :biggthumpup:
Depending on which 5x5 program you are doing its a great routine for most beginners/intermediates. Just make sure you work in some deloads and don't bump the weight too fast and you should see some great results.
That program honestly doesnt look optimal to me. Dedicating an entire day of 5x5 to just arms? That really wont get you anywhere, I would suggest looking at the full body 5x5 workouts such as bill starr's. They are in the program resource thread.
You don't need to work arms for rugby. Even if you're playing as a back (which a 165lber most likely would play) you need alot of leg and core strength. Rucks, mauls, scrums, it all boils down to your pushing power. You're always gonna drive with your legs and your arms are almost always close to full lockout.
IMO youd be better off dropping the arm day in favour of some conditioning (treadmill, jogging, drills, etc.)
IMO youd be better off dropping the arm day in favour of some conditioning (treadmill, jogging, drills, etc.)[/QUOTE]
Yeah i'm a fullback. I was thinking about doing some cardio also, but i'm trying to gain weight as fast as possible and it's the off season so i don't really need to be that fit.
I will drop the arms anyway and probably just have a day off, or find out about plyometric excercises to increase my speed.
Look into the Dot Drill. I think it may be posted here, but it definitely will help you with your agility on the field.
Dots are awesome, jump rope is also good, plyo's as a whole will do wonders.
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