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Avoiding muscle loss & gaining while playing footy

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W0mpa
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2015/01/23 18:54:06 (permalink)
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Avoiding muscle loss & gaining while playing footy

What are your thoughts on avoiding muscle loss and actually gaining while playing a football? I will be playing 2 x 1 hour games  a week of 5 a side, basically non stop running. I really enjoy playing footy but I am a bit hesitant to start playing again due to being very skinny at the moment and wanting to put muscle on. Will this high intensity cardio for quite long periods cause muscle loss or is it just a case of eating more calories and I will be able to gain? I am especially worried about my legs as they are where I need to gain the most mass.
 
Cheers.
post edited by danburb - 2015/01/23 18:57:24
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    sillynarbie
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/23 19:31:14 (permalink)
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    There is no reason it will harm muscle gain. Might even help. Just make sure you're eating enough kcals to cover expenditure.
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    IconWldn
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/23 19:51:58 (permalink)
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    sillynarbie
    There is no reason it will harm muscle gain. Might even help. Just make sure you're eating enough kcals to cover expenditure.



    That.

    Bigger concern will be how much speed you might lose if you gain the weight too quickly when training.
    #3
    W0mpa
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/23 20:21:00 (permalink)
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    Cool, thanks guys. I don't mind the speed loss. Gaining muscle is my main priority anyway, footy is just secondary for enjoyment. 
    post edited by danburb - 2015/01/23 20:28:53
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    jack5r
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/23 21:18:56 (permalink)
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    As above. If you train with speed in mind you should gain speed and strength on the ball.

    The biggest risk with football is injury! I've been working in my msk physio department for just 3 weeks and have already worked with a **** load of patients with football injuries. A decent dynamic warm up is important. I'd also start doing some prehab work for ankle and knee stability.

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    Desmo
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/24 12:41:02 (permalink)
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    It's football a couple of times a week....not marathon running

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    Sideeffectwhu
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/24 13:01:00 (permalink)
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    Jack5r.    When I did my fitness instructor course I remember the tutor saying that footballers should never stretch sitting down as they dont play the game in a seated stance.
     
    What would your response been if you were in the class.  is there any sense to what he was saying?

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    sillynarbie
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/24 14:52:53 (permalink)
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    I think the prevailing wisdom these days is dynamic stretching. An example would be gently jogging and doing high knees or butt kicks, slowly building up the range of movement and intensity. I personally would never go near static stretching anymore. Feels like I'm more likely to injure myself doing silly stretches than the activity itself.
     
    When I played basketball I just used to pick up a ball and start doing some gentle shooting, lay-ups etc. building up intensity until I was warm and nimble. Played for 2-4 hours every day during the summer without any muscle injuries that way. Other people injuring you on the other hand...
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    jack5r
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/25 00:13:30 (permalink)
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    Sideeffectwhu
    Jack5r.    When I did my fitness instructor course I remember the tutor saying that footballers should never stretch sitting down as they dont play the game in a seated stance.
     
    What would your response been if you were in the class.  is there any sense to what he was saying?


    They would generally use dynamic stretches rather static stretches before playing. There isn't really any evidence that static stretching reduces injuries rates in sports.

    Static stretches still have their uses however.

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    Sideeffectwhu
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/25 11:42:21 (permalink)
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    Thats really interesting about static stretching as I am naturally quite flexible but I never really feel comfortable doing a seated static hamstring stretch. 
     
    Do you kind of stretch when you are in the negative part of an exercise so are you better off stretching between sets?
     
    Many Thanks

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    TheThumper
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/25 11:59:18 (permalink)
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    Static stretching gets a bad reputation.
     
    The consensus would be that it negatively affects force production, which it probably would acutely. Some form of dynamic stretch would probably be better around activity, although static stretching might have positive benefits if you do it at at the right time, removed from activity maybe as part of a familiar routine. Especially if you're brutally tight to the point where it could negatively affect performance.
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    Ian4996
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/25 21:49:33 (permalink)
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    I trained regularly with weights from 23 to about 27. From 23 to 25, I was playing football as well (90 minute match on a Saturday, 1 hour training on a Thursday).
     
    I always felt the football really held my weights progress back for a few reasons:
    a) sh!t loads of calories burnt up (obv I could have eaten more)
    b) resting because of playing that day or the following day
    c) recovering from a match
    d) knocks and niggles
     
    At 25, I tore my cruciate so stopped the football, and just did upper body weights. My strength gains over that following year went absolutely through the roof, and I put this down to the 4 reasons above

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    #12
    Muscle
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/25 22:21:13 (permalink)
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    I agree with Ian. 11 a side is very difficult, even once a week at a 6 a side game for 30 mins can have an affect. I enjoy it though, I just don't move that much. A game of football or 8 hill sprints are very different. To be as big as big as possible only walking / hiking and weights are needed. I enjoy it though and at 19 st 6 '4 it can still be done.  
    post edited by Muscle - 2015/01/25 22:22:15

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    jack5r
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/25 22:50:08 (permalink)
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    It's intense cardio for 30-90 mins, not a triathlon.

    Iain. Nothing else changed other than stopping football? Tub of ice cream, 1000 cals. Sorted.

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    Ian4996
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/25 23:41:56 (permalink)
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    Iain. Nothing else changed other than stopping football?
     
    Not really no. But you shouldn't underestimate the difference it can make.
     
    By eating the same amount, I was in a big calorie surplus rather than a calorie deficit, and I was able to train every single session Monday, Wednesday, Friday. Whereas when I was combining it with football, I was constantly skipping sessions due to needing to rest for football or cos I'd picked up a dead leg or whatever
     
     

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    Uriel
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/26 07:56:03 (permalink)
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    It's hard to imagine it not interfering with gains on your legs IMHO, because as mentioned they'll be tired from the game and it'll end up keeping you from training them hard with weights (which is what will actually build muscle, running around for an hour won't). There's also the very serious risk of injuries, statistically football is a more dangerous sport than weightlifting and it will be hard to find a regular player who's never had a knee injury.
     
    Ask yourself if you'll be able to play those games and still squat twice a week. If you can, go for it. If not, you'll have to compromise something.
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    jack5r
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/26 07:57:33 (permalink)
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    I know and have trained with plenty of football and rugby players. Eating enough really would have made the difference.

    Injuries would set you back of course, but bruised legs or doms aren't an excuse!

    As for leg doms from training affecting football. Following a full body routine would sort this.
    post edited by jack5r - 2015/01/26 07:59:12

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    #17
    Uriel
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/26 23:08:12 (permalink)
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    Seems rugby would be a very different sport from football. Lots more shoving people around, tackling, sprinting etc. Much more anabolic activity than just running around. IE the game itself builds muscle, not true for football.
     
    And you can't just eat away fatigue. A calorie surplus helps but past a certain point it stops making a difference, you're simply getting fatter. Ultimately there is only so much energy in you, so much workload you can handle before you're overtraining. If you're lifting weights, start playing football twice a week and can continue to lift weights normally as you did, then you just weren't lifting as much as you could have. If you were close to your limit already you would have gone over it.
     
    Doesn't mean that, as I said before, you can't find a compromise between the two and still make some gains. You just have to accept you won't be gaining as much as if you dedicated yourself 100% to lifting.
    post edited by Uriel - 2015/01/26 23:13:21
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    jack5r
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/27 07:55:29 (permalink)
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    Of course it can have an affect, but for two amateur games of football a week the loss of potential gains is going to be tiny. I'd say 0-5%. With a decent level of fitness you could still gain at 100%.

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    #19
    Hawk23
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    Re: Avoiding muscle loss & gaining while playing footy 2015/01/27 10:57:35 (permalink)
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    I'd put it down to training more consistently and more focus tbh, I play an intense sport, it's hard to manage both
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