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Beginner Question

matt_46

By matt_46
in Bodybuilding & aesthetics

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matt_46 New member

matt_46

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Posted

Hey everyone, first post, so in the last few weeks I've decided to goto the gym and get some more weight/muscle for rugby season (I know its very late :roll: , anyway this is the upper body program I have been given.

The guy at the gym says it is a 'strength' based program in which is the first step for beginners like me.

Benchpress 10,6,4,2 (3-5mins rest in between)

Prone Row 10,6,4,2 (3-5mins rest in between)

Dumbell Shoulder Press 12,10,10,8,8 (no rest)

Barbell Curl 12,10,10,8,8 (no rest)

Dumbbell Pullover 12,10,10,8,8 (no rest) (like this http://www.bodybuilding.com/fun/exercis ... order=Name but sitting straight on the bench).

I just want to get your guys opinions on that workout, I currently do it Monday and Wednesday (leg workouts Tuesday and Thursday).

Feedback much appreicated.

Cheers.

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1day Senior member

1day

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if the dude has his head screwed on right and looks like he knows what hes talking about, id stick with it for now and later when u start to get the hang of things just altering one thing at a time(ie workout, reps, rest etc) :wink:

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matt_46 New member

matt_46

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if the dude has his head screwed on right and looks like he knows what hes talking about, id stick with it for now and later when u start to get the hang of things just altering one thing at a time(ie workout, reps, rest etc) :wink:

Sweet just the reply I was looking for, starting to get the hang of things now, just starting to change up things now.

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boostinggtir Senior member

boostinggtir

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2 days between leg workouts is not ideal.

No time for them to recover.

But yeah as 1day says, give your trainers workout plan a try and see how you progress

cosign, my legs become very sore two days after I've hit them hard, then it's about another three days for them to repair on top of that. 8)

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andymac Junior member

andymac

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Posted
Hey everyone, first post, so in the last few weeks I've decided to goto the gym and get some more weight/muscle for rugby season (I know its very late :roll: , anyway this is the upper body program I have been given.

The guy at the gym says it is a 'strength' based program in which is the first step for beginners like me.

Benchpress 10,6,4,2 (3-5mins rest in between)

Prone Row 10,6,4,2 (3-5mins rest in between)

Dumbell Shoulder Press 12,10,10,8,8 (no rest)

Barbell Curl 12,10,10,8,8 (no rest)

Dumbbell Pullover 12,10,10,8,8 (no rest) (like this http://www.bodybuilding.com/fun/exercis ... order=Name but sitting straight on the bench).

I just want to get your guys opinions on that workout, I currently do it Monday and Wednesday (leg workouts Tuesday and Thursday).

Feedback much appreicated.

Cheers.

Hi. First post. Have trained to routine very similar. are the Shoulder press bb curl and db pullovrs a tri set? If they are how much rest between each tri set? As to 2 rep sets, if lift for maximum or near max you will only be able to do that for a few weeks before you will hit the wall there. Each workout is too often for 2 rep heavy weight sets, esp. for beginners and even trained powrlifters! Can't do max low rep too frequently mate! Go well.

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andymac Junior member

andymac

Posted
Posted
Hey everyone, first post, so in the last few weeks I've decided to goto the gym and get some more weight/muscle for rugby season (I know its very late :roll: , anyway this is the upper body program I have been given.

The guy at the gym says it is a 'strength' based program in which is the first step for beginners like me.

Benchpress 10,6,4,2 (3-5mins rest in between)

Prone Row 10,6,4,2 (3-5mins rest in between)

Dumbell Shoulder Press 12,10,10,8,8 (no rest)

Barbell Curl 12,10,10,8,8 (no rest)

Dumbbell Pullover 12,10,10,8,8 (no rest) (like this http://www.bodybuilding.com/fun/exercis ... order=Name but sitting straight on the bench).

I just want to get your guys opinions on that workout, I currently do it Monday and Wednesday (leg workouts Tuesday and Thursday).

Feedback much appreicated.

Cheers.

Hi. First post. Have trained to routine very similar. are the Shoulder press bb curl and db pullovrs a tri set? If they are how much rest between each tri set? As to 2 rep sets, if lift for maximum or near max you will only be able to do that for a few weeks before you will hit the wall there. Each workout is too often for 2 rep heavy weight sets, esp. for beginners and even trained powrlifters! Can't do max low rep too frequently mate.

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matt_46 New member

matt_46

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  • Author
Posted
Hey everyone, first post, so in the last few weeks I've decided to goto the gym and get some more weight/muscle for rugby season (I know its very late :roll: , anyway this is the upper body program I have been given.

The guy at the gym says it is a 'strength' based program in which is the first step for beginners like me.

Benchpress 10,6,4,2 (3-5mins rest in between)

Prone Row 10,6,4,2 (3-5mins rest in between)

Dumbell Shoulder Press 12,10,10,8,8 (no rest)

Barbell Curl 12,10,10,8,8 (no rest)

Dumbbell Pullover 12,10,10,8,8 (no rest) (like this http://www.bodybuilding.com/fun/exercis ... order=Name but sitting straight on the bench).

I just want to get your guys opinions on that workout, I currently do it Monday and Wednesday (leg workouts Tuesday and Thursday).

Feedback much appreicated.

Cheers.

Hi. First post. Have trained to routine very similar. are the Shoulder press bb curl and db pullovrs a tri set? If they are how much rest between each tri set? As to 2 rep sets, if lift for maximum or near max you will only be able to do that for a few weeks before you will hit the wall there. Each workout is too often for 2 rep heavy weight sets, esp. for beginners and even trained powrlifters! Can't do max low rep too frequently mate! Go well.

Yup they are a tri set, the guy says no rest in between but 'your only rest is changing between equipment'.

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two_phat Senior member

two_phat

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One of my friends has just been on an IRANZ course at the rugby institute in Palmerston and he was shocked at what they told him.

He has had some experience with body building and basically trained that way, as do many rugby players. However the trainers on the course told them to stop wasting their time training like this as they are not bodybuilders, they're rugby players.

He advised them to really only concentrate on compound movements such as squats, deadlifts etc. And if its really necessary then train a specific body part, but only if that body part is lacking.

Hes still on it at the moment, when he gets off I can post up more of the stuff he has been given.

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matt_46 New member

matt_46

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One of my friends has just been on an IRANZ course at the rugby institute in Palmerston and he was shocked at what they told him.

He has had some experience with body building and basically trained that way, as do many rugby players. However the trainers on the course told them to stop wasting their time training like this as they are not bodybuilders, they're rugby players.

He advised them to really only concentrate on compound movements such as squats, deadlifts etc. And if its really necessary then train a specific body part, but only if that body part is lacking.

Hes still on it at the moment, when he gets off I can post up more of the stuff he has been given.

Thanks for sharing that, interesting read.

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SoaringSwine Senior member

SoaringSwine

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Posted
One of my friends has just been on an IRANZ course at the rugby institute in Palmerston and he was shocked at what they told him.

He has had some experience with body building and basically trained that way, as do many rugby players. However the trainers on the course told them to stop wasting their time training like this as they are not bodybuilders, they're rugby players.

He advised them to really only concentrate on compound movements such as squats, deadlifts etc. And if its really necessary then train a specific body part, but only if that body part is lacking.

Hes still on it at the moment, when he gets off I can post up more of the stuff he has been given.

That's the basic idea for any sports/strength training. The article I posted above is based around this idea and also includes speed and agility work which is of course necessary in rugby.

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Dragon Member

Dragon

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Compound movements are the best for rugby. Coupled with a focus on fitness. It's sports specific training. You are training to run and move for 45 minutes without stopping. It's explosive training with lots of jumps, sprints, and lifting, and one eye on techniques to speed recovery when you get puffed.

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rigger Member

rigger

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If you are a newbie in the gym I would recomend nothing less than 10 reps on upper body exercises and nothing less than 12 reps on lower body.

You need time to get used to using correct form and going as low as 2 reps for a newbie is crazy. I am looking after a group of Academy rugby players at the moment and they have made some fantastic gains since starting back in September. I played the game for 25 years then took up bodybuilding so understand both sides. One of the worst things rugby players can do in the off season is just hit the gym and not do any running.

Then all of a sudden their season starts and they start pounding the roads to get fit. They try then to maintain their gym workouts and coupled with all the running get injured and run down.

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1day Senior member

1day

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Posted
What i'm trying to work out is why a rugby player is posting in a bodybuilding forum? :pfft: :pfft:

None the less, some good advice there guys.

yea but we gota bit of every sort on here, powerlifters, athletes,gymrat :pfft: etc, im sure in a way we all have the same goal in mind........to better ourselves and to learn to live in harmony. :wink:

well thats all the time we've got on the doctor phil show today folks :pfft:

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