Rugby Players, Bulking up.

OK so I've just joined my local Rugby club and i'm looking to bulk up. I've been getting good advice on a couple of different threads and just thought i'd make one to put it all on. Also if there are any other Rugby players on here perhaps you could share what weights you do? I'm a novice at weight lifting so any help is appreciated.
 
So far i've learnt it will benefit me to do some explosive power work and these exercises will help me add bulk:
 
-Squats
-Dead Lifts
-Clean and Press.
 
I'm pretty confident on routines for the specific areas: Chest, shoulders, back, bi's & tri's, legs, abs.
 
Any thing extra that any rugby lads do would be great thanks.
 
 

stick to the compounds, don't forget you have to now get your rugby training in the week aswell, so you must structure your gym days around your rugby training. Rugby training is gonna be hard on your whole body, so ensure you have a rest day/cardio the day after

When you say compounds do you mean deads, squats etc yeh? Training is Tuesdays and Thursdays nights and i go to the gym mon, wed, fri. Will need to work out a plan thats allows the amount of training i need but gives me enough rest.

yeah deads, bench, squats, although i did comment on your other post about squats relating to speed.
Also what psotion are you playing? this will have an influence on the size you want to gain depending on your own genetics, ie how tall and naturally strong/athletic you are etc

I'm 5ft9, and about 83kg at the moment. I've got a bit of a gut, but strong muscular legs. I'm playing in the backs so need to keep some speed.

you will struggle to gain weight during the season. Depending on what sort of level you are playing at I suppose, but if you are training hard twice a week and playing 80 minutes on a Saturday you will find it hard to get much done in the gym, particularly when you start picking up knocks and niggles.

Sundays I wouldn't do anything at all to be honest, perhaps a light jog in the evening to loosen up. You want to try and do the majority of your heavy work early in the week (monday through wednesday), don't be doing squats on a Friday. If you've just started I would focus on learning game technique this season, then look at bulking up in the offseason for next year.     

Second row speaks good sense. If you're already rugby trainin twice, I'd do a couple of fairly light compound sessions Mon & Wed, resting Friday.

Eat really really well. Big diet, heavy on protein.

I would do this for the season and agree with SR, bulk in the off season.

Ok thanks, the last 2 comments make sense, i see what you mean. I think theres only 4 or 5 games left this season so i'll get a good chance to bulk up before next season. I will keep the gym to Mondays and Wednesdays and focus on compound exercises. Thanks for the advice.

hi mate, i train at gateshead stadium and therfore share the gym with gateshead thunder, i chat to a few of the lads about there training and they say there bulking and leaning up is all done with diet as training has to be more aimed at their function.

things they do that i see regulary are

squat
dl
flat bench
bb on back , step onto a box
lunges
snatches
power cleans
box jumps
squat jumps
hanging high pulls
pull ups
bent over bb rows

they do lots of fast power movements, i dont think i have seen any of them do a single curl or isolation exersice, ill try have a chat with one i know when i see him next and get a better idea for you.

forgot to add, he did tell me they do full body routines, inbetween training days, however he says it does huryt as you will get sore and then get battered in training  lol

branch


forgot to add, he did tell me they do full body routines, inbetween training days, however he says it does huryt as you will get sore and then get battered in training  lol

Ok thats great thanks. I'm not going to be playing at a high level to start with. I'm going to be starting off with the 3rd team and seeing how i get on, however i have played a lot before up until i was about 20 ish so hopefully i'll progress up the chain.

As others i would recommend only training on monday and wednesday, for the remainder of the season i would concentrate more on your technique so that once the season finishes you can tailor your programme to firstly bulking then more sport specific. I have written on your other thread about Greg Haff's work with periodisation.

I would stick to compound exercises as they are more rugby specific, a rough session would include squat, bench press, deadlift, lat pull down, bent over row. reps and sets specific to type of training you are doing ( make sure technique stays correct though). You could start to use very basic plyometric drills within your warm ups to get used to them and also include basic olympic lift drills with a broom stick for example to try and get the technique. www.coachesinfo.com as some good articles by Mike Stone and other top strength and Conditioning coaches.

I would also recommend getting your biomechanics assessed before starting training so that you get muscle balance correct to help injury prevention.

if you want to work on speed do more of a clean pull rather than a (slow) deadlift. same with power clean (and push press or split jerk) not press ie bring the legs into the press phase drive with the hips (speed)

yeah power cleans are the bread and butter of rugby training, jump squats are also good. Everything you do, try and make it explosive, so if you are doing bench press lower the weight slowly, then explode up in the press. If you can train with a partner, use a light weight and actually throw the bar up in the air for him to catch. Make sure he can actually catch it though or you'll **** yourself up... seen it happen, not nice!

Played my 1st match yesterday, played about 65-70 minutes and we won! Looking forward to hitting the gym in the morning and put into practice all the advice i've been given, also going to concentrate on nailing the diet aswel.

I have just interviewed Wales and British Lion Fullback Lee Byrne for an upcoming Muscle & Fitness 'Day in the Life of' series, at the WRU centre of Excellence..might be of interest to you as we discuss his diet, training and photograph him in the gym..lots of input also from the Welsh head of strength and conditioning...pretty sure it is to be published in the May issue, on sale in April

Brilliant, i'll have a look thanks.

FITPICS


I have just interviewed Wales and British Lion Fullback Lee Byrne for an upcoming Muscle & Fitness 'Day in the Life of' series, at the WRU centre of Excellence..might be of interest to you as we discuss his diet, training and photograph him in the gym..lots of input also from the Welsh head of strength and conditioning...pretty sure it is to be published in the May issue, on sale in April

 
Who is the head of Welsh Strength and conditioning - I would love that type of job.

Definately felt some muscles working that i havent felt before today after todays session. Mainly from the squats and dead lifts. Actually after those 2 exercises i felt pretty goosed to be honest.

What do you guys reckon this for a 2 day compound split?

Monday
Squats, Dead Lifts, Machine Leg Press, Calf Raises.

Wednesday
Bench press, shoulder press, lat pulldown, t-bar row, clean (and press?)

I only have the 2 days a week really for weights as I rest on a Friday because we play matches on a Saturday. Also I was doing 3x10 set's but i've read 5x5's is better for bulking up? Any idea?