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We have one player at my Japanese club who we are going to put weight on, he gained 13kg last year so we have another massive year ahead of him, he does not play much rugby since he is more on a training and development program so he will be doing something similar to below for the next wee while. All sets and reps will be in the following format:
4 x 6 1st exercise
3 x 8 2nd exercise
2 x12 3rd exercise
Monday am – Safety Bar Box Squat, Cambered Bar Squat, Bulgarian Sprinters Squat
Tuesday am – Bradford Press, Seated DB Shoulder Press, Standing DB Lateral Raise
Wednesday am – Power Clean, Romanian Deadlift, Back Extension
Thursday am – Incline Bench Press, DB Flat Bench Press, Dips
Friday am – Chins, Bent Over Row, Pull Down to Chest
We will see how this goes and make a few changes as we progress through the season with him, I shall keep you posted, ashley
Hey Ash,
Ahh the good old days of trying to add LBM and not playing much rugby, i had a bit of ectomorph in me so remember them well.
Just a quick Q – is this player is a forward? and a line out lifter/jumper? just wondering due to the vertical workdone on Fri back day 2 vs 1 (well i suppose BO row is vertical as well but not over head) is this your reasoning for including these movement or do you think the front pull down has benefit for adding mass compared to other pulling movements.
I always liked the rowing movements for adding mass to players and for their functionality cross over to the pitch, ripping ball, pulling a player in and gripping in the tackle etc..Just wondered if you could explain your choice of exercises on this day – or is it simply the lad has been doing so many different rows over the last year you are mixing it up, just for this cycle.
Congrats to the player also 13kg nearly 30lbs in a year is an incredible feat he really must have worked hard and dialled in his nutrition and rest to a tee!
cheers
Really just trying to mix his loading sequences up and see which exercsies he repsonds best to and also change his program a wee bit from what he was doing previously, agreed the row variations are probabaly best for mass, I read what I think it was Mike Robertson said on T – Nation the other day, in relation to triceps training, use the movement that you can lift the most weight, ie dips and cloe grip bench press, so we will see with this young lock, BTW I would classify Bent row as a horizontal movement due to body position, cheers, I will pass your congrats onto the player will be good motivation for him as well, ash
Hey Ash,
I’ve been using another one of your 4 day programs for strength and size and I am looking to change it up at little. I’m currently in the same phase of not playing and looking to put on LBM. Would you use the same exercises, particularly the lower chain exercises, for an outside back needing to put on more LBM? Would any extra arm, core exercises and/or plyos (love these) be beneficial or is that going to be overworking and therefore counter productive?
Also, not sure if any of your trainees have this issue. I seem to have highly dominant glutes when performing any squatting based exercises and they are growing disproportionately large compared to the quad/hammies. Any tips on how to correct the imbalance before the jokes start flying in thick and fast?!
Cheers
J@jamiei 1762 wrote:
Hey Ash,
I’ve been using another one of your 4 day programs for strength and size and I am looking to change it up at little. I’m currently in the same phase of not playing and looking to put on LBM. Would you use the same exercises, particularly the lower chain exercises, for an outside back needing to put on more LBM? Would any extra arm, core exercises and/or plyos (love these) be beneficial or is that going to be overworking and therefore counter productive?
Also, not sure if any of your trainees have this issue. I seem to have highly dominant glutes when performing any squatting based exercises and they are growing disproportionately large compared to the quad/hammies. Any tips on how to correct the imbalance before the jokes start flying in thick and fast?!
Cheers
JFrom experience it could be they’re not getting low enough in their squatting movements.
Narrow stance, thighs beow parrallet squats engage the quads and hammie like you wouldn’t beleive. If the trainees are struggling with ankle lfexibility allowing them to really sit down with the bar they should just stick some 10 kg disks or some 4″x2″ timber under their heels to allow them to get low.
Other than that a fat @r4e is just a sign they’re working hard! Not the end of the world though if you remember the adage- “Its not the size of the nail, its the hammer that drives it!”
Hi Ash,
Also well done to you and the player! My question is this:
Did this player use supplements, and if yes, what and how?
Your input will be appreciated!
I have an endless debate with my players regarding supplements.
In our academy we follow a principle of NO SUPPLEMENTS – eat your food first!
We have some interesting studies going on at Sport Science Institute regarding optimum nutrition vs performance supplements as well as the excessive intake of protein and subsequent conversion to fat!
Speak soon!
and of course, as always – THANKS FOR AN AMAZING SITE AND ALL YOUR WORK! I AM AWAITING YOUR BOOK ON YOUR PHILOSOPHY !!!!!!
CHEERS
SEAN SURMON
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