I want to get bigger,faster,stronger,powerful and leaner

jordan282

jordan282

jordan282

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4 Nov 2009
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Ok So i started my new job which has given me loads of free time. The rugby Season is coming to an end so I am looking to hit it hard out of season! I am currently training twice a week for rugby and doing circuits twice a week. I have upped my protein intake by 60g( by whey protein shake 20g in the morning pre/post workout) a day more or less but not changed much else.

I have read the threads but I want someone with expertise to relate the workout to rugby and my diet to a schedule which means I can eat 5/6 a day. My work gives me 2 breaks and an hour lunch hour which I was thinking of going for a run in.

Cheers in advance
 
Before you decide anything different, do NOT try to relate your training to rugby.

Compartmentalise your training into gaining lean mass, strength, and speed.

Diet is by far the easiest, and yet the most often done wrong. Just eat more protein sources and fats and lower your carbs in line with how much fat you want to lose.

As far as your training goes, the simplest way would be to decide on a primary focus between gaining mass and strength. Speed can more or less be trained with either, but ideally with other strength/power work.
 
You won't be able to achieve all at once, not easily with out some expert knowledge and coaching.

Prioritise what you want to achieve and go from here. If you're very active already with rugby and then circuits too yet want to get bigger then you'll need to add resistance work in there. Which will mean eating enough to maintain your current weight plus enough to resistance train sufficiently and also enough to grow. So you're going to need to eat enormous mounts and I mean BIG not just slightly larger portions.
 
Bigger - eat more
Leaner - eat less
Powerful - explosive routines
Stronger - strength routines

That's a lot to do in one off season :D
 
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