Functional Strength Training › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Strength / Mass / Power / Speed Programs › Struggling to make improvements
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- January 23, 2009 at 2:45 am #23412dwphillipsGuest
I’m new here, been training hard for the last 6 months but haven’t seen any real gains, lost 8 kilos, but haven’t gained any inches in chest, arms, legs have actually gotten smaller.
I’m 187cm, 104kg at the moment. I would like to be bit heavier. I am a lock/loose forward and would like to increase my performance. I have access to a gym with your usual weights, squat rack, no bands or anything like that though. I don’t have any hurdles or ladders, but may be able to get them from my rugby club if I ask nicely.
Its now about a month and a half out from the start of the season, what sort of training should I be doing? How should I adjust for in season. Please be simple, I’m not overly intelligent about all the training lingo, sorry. I have all the free time in the world to train as I am a student on summer holidays. Also some nutrition advice would be awesome.
Thanks in advance.
DaveJanuary 23, 2009 at 3:36 am #24872ashleyGuest
Hi there just really stick to the basics when trying to get some size and strength, I usually start with a very basic program, I come from a different era but I do try and keep with the times, programs looked at in isolation are always fraught with danger of both misinterpretation and people doing things that are not supervised, which unless you are trianing under someone’s watchful eye is a big problem, so to start you off I would look at probably just a lower body push and pull and an upper body push and pull, 3 days a week:
Romanian Dead Lift
One Arm DB Row
Single Leg Bulgarian Sprinters Squat
Bent Over Row
Week 1 – 4 x 6
Week 2 – 5 x 5
Week 3 – 6 x 4
Week 4 – download 3 x 8 at only 60% of the previous week max load and then start the progression again changing exercises if you wish
increasing weight each set or constant load after the first couple of weeks of working out your weights, just concentrate on technique, and I feel you will get bigger and stronger, eat well and recover well sleep is a must, good luck and go well, ashley
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