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  • #23412

    Hi guys,

    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.




    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:

    Workout 1

    Front Squat


    Military Press


    Workout 2

    Back Squat

    Romanian Dead Lift

    Incline Bench

    One Arm DB Row

    Workout 3

    Single Leg Bulgarian Sprinters Squat

    Good Morning

    Bench Press

    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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