Functional Strength Training › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Question and Answers › Rugby & Rugby league › Losing muscle fast!!!!
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- October 4, 2008 at 5:07 pm #23349disiGuest
Now that my team at uni is in-season we have training on monday, matches on wednesday’s and then a recovery session on thursday. this gives me only friday, saturday, sunday and maybe monday (have a pretty full lecture schedule) for gym sessions! the problem is i seem to be losing a lot of the muscle that i worked so hard to pack on in the off season and pre season due to the reduced time spent hitting the weights.
I am trying to consume enough nutrients to keep my muscles fed but it doesnt seem to be working. is there any plan you have ash for players that find it hard to keep weight on during season?? the reason im finding it so hard is because the days i can train are packed in on the weekends! i feel like im wasting away….any program help for how to keep/increase muscle mass?
DisiOctober 5, 2008 at 5:41 pm #24642bris83Guest
Assuming you dont have body fat issues I would increase your calories through ‘good’ food such as more meat, veg and good carbs. Also I would invest in some meal replacement shakes, it sounds like you have a busy schedule and these provide a good meal for people on the go. Also in terms of workouts 2 strength sessions per week should be enough to maintain your muscle mass. These could last 30mins and just be packed with core lifts, I suggest browsing Ash’s sample programmes and picking out 30mins worth of lifting. You could split in terms of 1 full body workout with a push/pull superset on the end and then an upper body workout. Be aware that if your game is not that demanding there is nothing wrong with a doing a high rep 30min blast the following day, this can even help with recovery.October 5, 2008 at 10:26 pm #24640ashleyGuest
Hey disi, now that is a tough schedule you have, firstly nutritionally you may nee to have a protein shake last thing before you go to bed at night, and have a few high calorie foods like nuts as snacks, but again this is not my main area so if there are any suggestions form others out there that can help please send in your ideas, as to the training, I would stick to the following if you can:
Monday – power workout upper body(standard power workout 1 x push/pull super set, change sets/reps each week, 2 x 12, 3 x 8, or 4 x 6
Tuesday – Rest
Wednesday – Game
Thursday – Recovery
Friday – Upper Body (3 x upper body push/pull super sets as per following – 1 x bar (strength progressions; week 1 – 6,5,4 week 2 – 5,4,3 week 3 – 4,3,2;
1 x DB size progressions; week 1 – 12,10,8 week 2 – 10,8,6 week 3 – 8,6,4 and 1 x Body Weight week 1 – Fat Man Chins/Hindu Push ups 50/100 week 2 Chins/Dips 30/60 reps week 3 – Rope Chin ups/Handstand push ups 20/30 reps in as few sets as possible and timed.
Saturday – Lower Body (1 x olympic, 1 x squat, 1 x hamstring/lower back size/strength progressions week 1 – 4 x 6 week 2 – 5 x 5 week 3 – 6 x 4)
Sunday – Rest
bottom line, train smart, study hard, eat big, ashOctober 6, 2008 at 12:14 am #24644disiGuest
thanks ash! again you come to the rescue! would it be best to try and put something into the sunday or is it best to rest? also much thanks to bris83 for your input, its greatly appreciated!October 6, 2008 at 12:23 am #24641ashleyGuest
Not a problem at all disi, Bris83 came up with some very good points, I would have Sunday off totally, mental recovery is as important as physical recovery so takling a full day away from rugby and training is the key, ashOctober 6, 2008 at 5:55 am #24643bris83Guest
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