Off-season weights

[colin barrett]

Hey Ash

Just wanted to see what you think the attached weights program, one of the trainers at my local gym put it together for me. I also added front squats on legs day, is there exercises that you would replace or add?

I am looking to gain overall Strength and some lean upper body size.

Cheers

Col

[adk13]

Jumping the gun a bit, but you may want to consider your LB and posterior chain work in there…not a lot of meat and potatoes from my perspective. Other thoughts?

[steven]

I agree. I would have a proper needs analysis done first, focus on compound core lifts and add in some prehab work.
What sort of volume, load, rest periods, loading scheme was advised?

[colin barrett]

steven

it was based on 3 sets x 10 reps or 4 sets x 8 reps changing each week, it is a four week I guess base program before starting to include olympic style weights.

[ashley]

@adk13 1702 wrote:

Jumping the gun a bit, but you may want to consider your LB and posterior chain work in there…not a lot of meat and potatoes from my perspective. Other thoughts?

I still think that initially a full body strength program done 3 times a week should form the basis of your training and after a while you can specialise into a body part program, so I would have you on the following:

1 x Squat
1 x Hamstring/lower back
1 x Upper Body Push
1 x Upper Body Pull

Stay on 4 x 6 for three weeks and use a different set of exercises each training day, less is more for the beginner who wants to bet big and strong, cheers, Ashley

[ashley]

@colin barrett 1701 wrote:

Hey Ash

Just wanted to see what you think the attached weights program, one of the trainers at my local gym put it together for me. I also added front squats on legs day, is there exercises that you would replace or add?

I am looking to gain overall Strength and some lean upper body size.

Cheers

Col

Hi Colin, looks like a standard beginner body building program to me but nothing to do with really gaining size and strength for a sport and rugby in particular, you may want to use it for a couple of weeks as an entry level program then have a look through the many different programs on file here and have a look what works best for you as to time availability, cheers, ash

[onspeed]

I agree with Ash
what you have it a typical beginners bodybuilder programme – too many exercises … too much isolation

No problems if you want to use this as a transition phase to get into your offseason weights but dont stay on it long

You dont mention your training history nor whether you have any rehab needs?

If you are a novice and injury free then set up a programme a Ash suggests around squats, maybe romanian deadlift, a press and a push exercise and go har and strong on those 3 times a week … add in a speed and skill day and a couple of short cardiovascular days and you have a great programme

as ash says check out the programmes on here or look at westside for skinny bastards (De Franco) and get someone who knows what proper form is to teach you

good luck

[colin barrett]

Guys

thanks for the advice, it was being used as an entry program before going into full body exercises like mentioned, I am keen to increase both power and size and continue to do so untill late preseason.

I am not recovering from an injury but have not been hitting the weights for a while.

the Hypertrophy options program looks good, of the three variations available which is the most effective, as I can do am & pm sessions.

cheers

Col

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