to develop and build muscle
muscle is a wise goal for many rugby players. Increased muscle allows
you to attain a higher maximum strength while protecting you from
rugby players use inefficient techniques to build muscle. To build
muscle you must do two things. (1) Provide the body with a stimulus
to build muscle. This comes from
resistance training and (2) gives the body the nutrients it
needs to build muscle.
Provide the body with a stimulus to build muscle
stimulate the body to build muscle you need to be lifting weights.
However, simply going down the gym or doing a couple of exercises
in your home will not guarantee muscle growth. Instead you need
to follow a few key principles.
refers to the weight you are lifting compared to the heaviest possible
weight you could lift. It is vital to use the right weight so that
you induce fatigue by your target rep number. Using too low an intensity
will prevent you getting any real results.
building muscle the more sets during an exercise session you take
to the point where you ‘fail’ – can’t lift
anymore. The better the effect on your body for muscle gain. Do
not sacrifice any part of your perfect exercise technique in favour
of another repetition. As you tire you will be tempted to bend,
twist or swing your body to finish the exercise. Do not do this!
It is pointless, if the muscle cant lift it…stop!
key to getting muscle growth is not just feeling some burning in
the muscle you want to develop but it is challenging the whole body
to adapt. This is best done by having high focus on the all body
exercises involving the leg. This will give you the greatest development
hormonally which will allow you to build muscle well.
routines versus all body routine
build muscle you must hit each muscle group at least twice a week.
Therefore you can only use a split routine e.g. upper body one day,
lower body the next if you are training at least 4 times per week.
For anything less than this use an all body workout. Whatever split
routine you use your legs must be challenged, via all body exercise
e.g. squat, dead lifts, lunge etc at least twice a week.
reps and rest
are different ways to build muscle. In general the parameters can
be said to be, though not exclusively as:
5 – 15
Intensity: To failure
Rest : 30 second – 3 minutes
Sets : Instead of worrying how many set you have
done, ask how many sets have you taken to failure (cannot lift anymore).
When this is done using large all body exercises you will find the
number of sets per muscle group can reduce to maybe just 1-2.
– how to vary your training
key to long term gains is how you vary the above parameters from
week to week and month to month. For this you must use Periodization
principles otherwise you may make gains just for 4 weeks and then
Give your body the nutrients it needs to build muscle
you are providing the right foods in the right amounts building
muscle will be difficult. Metabolic
typing is the system that identifies what foods and nutrients
your cells need to function efficiently.
typing addresses different aspects of nutrition which when put in
place will greatly increase the ability to build muscle. These are
eating the right foods, in the right amounts while avoiding food
intolerances and maximizing your vitamin and mineral intake:
the right foods for your body
varies greatly from one person to the next. There is no one food
that is healthy for all of us. Not everyone should use protein shakes,
nor does every one need red meat while others must have it. You
must discover what foods you need
the right amounts of food
has an ideal fuel mix
to consume at each meal. This is a specific amount of protein, carbohydrates
and fat per meal. When you consume this your cells will efficiently
build muscle and function well.
you are eating foods your body has difficulty processing you will
greatly reduce your ability to build muscle. This is because you
are too busy fighting the food you are eating rather than spending
this energy on muscle growth. The most common food sensitivities
are to Wheat / oats (Gluten) and Dairy.
large amounts of the right vitamins and minerals
build muscle the cells need their vitamins and mineral in optimal
amounts. To do this you first must learn which vitamins and minerals
are low within your cells. This is done through a metabolic
typing analysis. Then you can optimize the amounts of the nutrients
you need by eating plenty of certain vegetables (not any old ones)
and by taking specific supplements formulated for your body.