Help with a workout plan

[iplayprop]

Ok so here's the deal, I was wondering if any of you guys would like to help me with building a work out play for my rugby offseason....which is ten months long, more or less

Before this season I was working out using a pyrimid plan, 3 sets of 12 light weight, 3 sets of 10 mid weight, and 3 sets of 8 max-ish weight. Should I continue with this?

So heres the deal, I want to build strength, dont really care about looks or anything, but thats a plus, if any of you guys play rugby you know as most props are I am a bigger guy. The main muscle groups Im looking to target are my core muscles, Chest and Legs. any help on forming a plan would be amazing. Thanks in advance.

[CraigC]

http://www.mightysworld.com/forum/showthread.php?t=901

This should be perfect for you. You will get stronger and more powerful from using the big three: squat, deadlift and bench press. This program focusus on them and has a bunch of core work as well. Do this routine for 12 weeks, you can switch up some of the exercises at say 6 weeks in.

Throw in some cardio on off days. HIIT or sprints should be good.

Third, make sure you are eating a lot, shoot for 5-6 meals a day and are getting 8+ hours of sleep a night.

[dog20]

i just thought of this

Monday and Thursday

CHEST

bench press
incline press
pullovers

BACK

chin-ups (as many as you can at a time till you reach a total of 50 reps)
bent-over rows

POWER TRAINING

deadlifts, 3 sets of 10,6,4 reps to failure

ABDOMINALS

Crunches, 5 sets of 25 reps

Tuesday and Friday

SHOULDERS

barbell clean and press
dumbbell lateral raises

POWER TRAINING

heavy upright rows, 3 sets of 10,6,4 reps to failure
push presses, 3 sets of 6,4,2 to failure

UPPER ARMS

standing barbell curls
seated dumbbell curls
close-grip press
standing triceps extensions with barbell

FOREARMS

wrist curls
reverse wrist curls

ABS

reverse crunches, 5 sets of 25 reps

Wednesday and Saturday

THIGHS

squats
lunges
leg curls

CALVES

standing calf raises, 5 sets of 15 reps each

LOWER BACK

POWER TRAINING
straight-leg deadlifts, 3 sets of 10,6,4 reps to failure
good mornings, 3 sets of 10,6,4 reps to failure

ABS

crunches, 5 sets of 25 reps

[CraigC]

Any questions just ask, there are 4 or 5 people on this forum that have used this routine, myself included and even more on mightysworld who use it.

[CraigC]

Originally Posted by dog20

i just thought of this

Monday and Thursday

CHEST

bench press
incline press
pullovers

BACK

chin-ups (as many as you can at a time till you reach a total of 50 reps)
bent-over rows

POWER TRAINING

deadlifts, 3 sets of 10,6,4 reps to failure

ABDOMINALS

Crunches, 5 sets of 25 reps

Tuesday and Friday

SHOULDERS

barbell clean and press
dumbbell lateral raises

POWER TRAINING

heavy upright rows, 3 sets of 10,6,4 reps to failure
push presses, 3 sets of 6,4,2 to failure

UPPER ARMS

standing barbell curls
seated dumbbell curls
close-grip press
standing triceps extensions with barbell

FOREARMS

wrist curls
reverse wrist curls

ABS

reverse crunches, 5 sets of 25 reps

Wednesday and Saturday

THIGHS

squats
lunges
leg curls

CALVES

standing calf raises, 5 sets of 15 reps each

LOWER BACK

POWER TRAINING
straight-leg deadlifts, 3 sets of 10,6,4 reps to failure
good mornings, 3 sets of 10,6,4 reps to failure

ABS

crunches, 5 sets of 25 reps

Please tell me you didnt write this yourself? 1 day of rest is not near enough for a routine like that. It really bothers me that someone who doesnt even workout is telling other people how to workout...

[dog20]

no i didnt arnold schwarzenegger did

[CraigC]

Originally Posted by dog20

no i didnt arnold schwarzenegger did

Oh, lol then you forgot to include what time of day to inject... 1g of test should do it eh? cause very few if anyone nattys could handle that IMO. I don't think anyone on this forum has genetics like Arnie either.

[dog20]

arnold only did steroids to maintain his muscle size while cutting. duh!!!! theres a beginners routine stickied on this site too .

[iplayprop]

I just wanted to say thank you to both of you, I think im leaning towards the one CraigC gave me seeing as how it is only a 3 day work, which lets me work the days off. Just one last question, what exactly is HIIT

[CraigC]

Originally Posted by iplayprop

I just wanted to say thank you to both of you, I think im leaning towards the one CraigC gave me seeing as how it is only a 3 day work, which lets me work the days off. Just one last question, what exactly is HIIT

High Intensity Interval Training (HIIT). Read this. http://www.teenbodybuilding.com/justin6.htm I wouldnt worry too much about the heartrate stuff. Start with 6 mins of jog, sprint, jog sprint.. ect.. on non workout days. Every 2nd week add a min to your workout until you get up to 20 mins.

[dog20]

lot of routines: http://forum.bodybuilding.com/showthread.php?t=772206

[Cammo]

Originally Posted by dog20

arnold only did steroids to maintain his muscle size while cutting. duh!!!!.

[STUK ina RUT]

Originally Posted by dog20

i just thought of this

Monday and Thursday

CHEST

bench press
incline press
pullovers

BACK

chin-ups (as many as you can at a time till you reach a total of 50 reps)
bent-over rows

POWER TRAINING

deadlifts, 3 sets of 10,6,4 reps to failure

ABDOMINALS

Crunches, 5 sets of 25 reps

Tuesday and Friday

SHOULDERS

barbell clean and press
dumbbell lateral raises

POWER TRAINING

heavy upright rows, 3 sets of 10,6,4 reps to failure
push presses, 3 sets of 6,4,2 to failure

UPPER ARMS

standing barbell curls
seated dumbbell curls
close-grip press
standing triceps extensions with barbell

FOREARMS

wrist curls
reverse wrist curls

ABS

reverse crunches, 5 sets of 25 reps

Wednesday and Saturday

THIGHS

squats
lunges
leg curls

CALVES

standing calf raises, 5 sets of 15 reps each

LOWER BACK

POWER TRAINING
straight-leg deadlifts, 3 sets of 10,6,4 reps to failure
good mornings, 3 sets of 10,6,4 reps to failure

ABS

crunches, 5 sets of 25 reps

Please tell me your not serious, I'm not going to waste my time commenting on that routine.

arnold only did steroids to maintain his muscle size while cutting. duh!!!!

OK! and Ronnie Coleman is all Natural has never done an injection in his life. Before giving advice step out of Neverland Peter Pan

Sorry that was like a thorn in my finger just had to get in out.
The program that Craig pointed out is a good one for power and lost of core work, I am on that program well actually I hired the guy that set up that program to train me been seeing great gains with it. Right now I'm doing a ton of core work check out my journal over there at Mightys World you can use some of the stuff I'm doing in that routine. Any questions I'd be glad to help you out, I'm usually over there at Mightys World through out the day.
STUK

[iplayprop]

I have three more questions. Firstly I havent ever done freeweight squats or dead lifts, how do I know what weight I should be doing for these close to failing sets. the second one is, how exactly do you do a dead lift, I have an idea, but I just would like a quick rundown, the last one is what exactly is a pull-a-part?
thanks in advance

[STUK ina RUT]

If your not used to them start off light, very light get your form down first. I recomend doing box squats to get the movement down right. Benches are usually a little to high need to find something about 12" high start off with 95# and go from there. Sit back on the box just like sitting in a chair, don't touch and go sit your ass down and sit back then stand back up. I'll find some vids for you later running short on time. I'll get back with you later on the rest of it or one of the other guys will step in gotta go.

[STUK ina RUT]

Deadlift standing on a 3" box with chains (this is more advanced level just check out Kyles form)
http://www.teamsniffy.com/videos/vid...box%20kyle.wmv
John Bernor squating
http://www.teamsniffy.com/videos/vid...20x5%20raw.wmv
Mr John Pinder Dead lift (using bands and JSP platfrom) again check out form
http://www.teamsniffy.com/videos/vid...n%20pullin.wmv
and 1 more squat
http://www.teamsniffy.com/videos/vid...0x%2010%20.wmv

[RoyceDa59]

Whoa 500lbs x 10 squat that is beastly

[iplayprop]

Thanks again STUK, I think I got the dead lift form down now. My one last question is what are pull-a-parts? Im thing the thing where you pull down and bring your arms apart, for your triceps?

[STUK ina RUT]

I forgot that one.
http://media.putfile.com/5-25-06-pull-a-parts
We use a big rubber band to do them with, but you could use a twin cable setup using the lower cable cross up the cables (right hand on the left cable left on right cable) bend over and pull apart, or you could do a bent over db lateral. These are for hitting the rear delts.