EPTTeamLiquid Health and Fitness Initiative For 2023 - Page 174
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IgnE
United States7681 Posts
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L_Master
United States8017 Posts
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Osmoses
Sweden5302 Posts
As for beginner programs, nuthin wrong with Starting Strength. | ||
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IgnE
United States7681 Posts
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Ehzera
Singapore212 Posts
 Currnently 5 weeks out from my next meet. Hope to pull 600 with comp. equipment! | ||
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VHbb
692 Posts
I have a gym available at my workplace where I can go in the morning before starting to work, and I'd like to get back into a decent shape to restart playing rugby next season (september/october).. how do I build my own exercise schedule? I went to a gym before, and I had some sets of exercises assigned me from my rugby coach - but that was 5-6 years ago and I'm not sure I can recreate it by myself. There is no "instructor" or trainer at the gym (it's ~free) so I'd have to get started by myself. Any advice? The main goal is 1. to restart doing physical activity regularly. I'll also restart with running regularly. 2. get back to a decent shape to play rugby. I love the game, but I hate playing when I'm really out of shape, I always get injured (I am very careless when playing rugby) and I feel I cannot play at a decent level.. so this time I decided I want to *first* restart training, and *then* go back to rugby.. any insights / advice / comments are very welcome cheers! | ||
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GoTuNk!
Chile4591 Posts
On July 02 2017 05:11 VHbb wrote: Dear TLrs and lifting experts I have a gym available at my workplace where I can go in the morning before starting to work, and I'd like to get back into a decent shape to restart playing rugby next season (september/october).. how do I build my own exercise schedule? I went to a gym before, and I had some sets of exercises assigned me from my rugby coach - but that was 5-6 years ago and I'm not sure I can recreate it by myself. There is no "instructor" or trainer at the gym (it's ~free) so I'd have to get started by myself. Any advice? The main goal is 1. to restart doing physical activity regularly. I'll also restart with running regularly. 2. get back to a decent shape to play rugby. I love the game, but I hate playing when I'm really out of shape, I always get injured (I am very careless when playing rugby) and I feel I cannot play at a decent level.. so this time I decided I want to *first* restart training, and *then* go back to rugby.. any insights / advice / comments are very welcome cheers! If I had to guess your coach had you doing some sort of bro split. Just google "Stronglifts 5x5" and follow it to the letter for a few months; focus on learning proper technique. Research says strength's training main benefit for other sports is injury prevention. Feel free to add jumps (afterwards) and maybe some running when you have time so you don't feel too heavy on the long run. | ||
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VHbb
692 Posts
On July 02 2017 05:29 GoTuNk! wrote: If I had to guess your coach had you doing some sort of bro split. Just google "Stronglifts 5x5" and follow it to the letter for a few months; focus on learning proper technique. Research says strength's training main benefit for other sports is injury prevention. Feel free to add jumps (afterwards) and maybe some running when you have time so you don't feel too heavy on the long run. Thanks for the advice Googling "bro split" sounds like what I used to do (but to be honest I never really got into lifting / gym - which is also why, I think, I got injured a few times). I will definitly do more running (running is what I've been doing for the last 2-3 years while I was not playing rugby, and I quite like it), but I will try to focus less on long long runs (>20km) and get in some more speed training. I have a nice training program for the off season that my old coach gave us with splits / suicides / etc. A part from this, I'll look into the stronglifts 5x5. I do hope that I can meet someone more expert at this work gym and perhaps train together with him, so that I can have some pointers in person on techniques and form. I do miss rugby a lot, so hopefully that's enough motivation to get me in the gym (I never really liked indoor sports) | ||
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FFGenerations
7088 Posts
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VHbb
692 Posts
On July 02 2017 20:40 FFGenerations wrote: start running after u get like a 60kg+ squat, it makes so much difference to have some leg muscle first lol I already started because I live close to the mountains now and I like to go up and down the closest trail  honestly sports outdoor have much more appeal to me (especially now in the summer) | ||
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mordek
United States12705 Posts
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decafchicken
United States20164 Posts
@VHBB Welcome fellow rugby player :D Best advice I can give you is to get a good strength base from a program like Gotunk! mentioned (strong lifts 5x5). This will build up your core, legs, and shoulders which is a massive help in everything (ball carrying, tackling, rucking, scrumming, etc). The other part is building up your high intensity conditioning, rugby is much more a burst - rest - burst - rest than a steady expenditure of energy. You'll want to do some interval training (google HIIT workouts) to build this up, so instead of running a 5k you'd be better off doing 10 x 100m sprints with 30 seconds of rest in between for example. | ||
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VHbb
692 Posts
I'll start with the gym next week (now I'm not at my workplace so I don't have access to any gym) and I'll let you know how it goes.. I want to try to find a good schedule to accommodate some long runs (which I love) and speed training for next rugby season. For the speed/high intensity I have some programs from my old coach which I think will work. The best exercise I ever did for high intensity training for rugby is like this - sprint 5 meters, go to the ground (belly to the ground), 1 burpee + jump - run back the 5 meters (running backwards), once you get to the starting position, 1 burpee+jump - run 10 meters, same as above - 15 meter - 20 meters etc. I find it devastating :D but it's very nice to simulate the sprint+tackle, or sprint+ruck you do in a rugby match.. | ||
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TerransHill
Germany572 Posts
After 3 months of sports almost every day and a hard diet with kcal counting I had good training results for the first time ever  . I dropped like 18 pounds and for the first time since I was like 12 I can actually see my abs (well only 4 of them, but thats ok).Now I don't want to drop anymore pounds obviously and make gains instead. However, I want my abs to stay. Any tipps for gaining in a lean way? My current approach is to gradualy raise calories, with sth. like 50% carbs, 20% fat and 30% Protein. | ||
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IgnE
United States7681 Posts
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Pulimuli
Sweden2766 Posts
On July 08 2017 05:44 IgnE wrote: steroids tend to work pretty well synthol bro | ||
peanuts
United States1225 Posts
 On July 08 2017 05:37 TerransHill wrote: Hi guys, After 3 months of sports almost every day and a hard diet with kcal counting I had good training results for the first time ever . I dropped like 18 pounds and for the first time since I was like 12 I can actually see my abs (well only 4 of them, but thats ok).Now I don't want to drop anymore pounds obviously and make gains instead. However, I want my abs to stay. Any tipps for gaining in a lean way? My current approach is to gradualy raise calories, with sth. like 50% carbs, 20% fat and 30% Protein. If you want to stay lean, don't do 50% carbs. That shit bloats you up. 35p/30f/35c. | ||
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Jerubaal
United States7684 Posts
Also, perhaps you are merely using it as a rough guide, but does it really make much sense to say you're getting a significant amount of energy from protein? Shouldn't you only be using protein as a fuel if you have no other sources? | ||
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Pulimuli
Sweden2766 Posts
On July 11 2017 16:18 Jerubaal wrote: One aspect that didn't really occur to me when we were discussing necessary fat levels for build is the role of insulin. It may be more of a correlation than anything, but chances are if you don't have a certain amount of fat, you won't have a lot of insulin floating around and the benefits thereof. Also, perhaps you are merely using it as a rough guide, but does it really make much sense to say you're getting a significant amount of energy from protein? Shouldn't you only be using protein as a fuel if you have no other sources? yes? it takes alot of energy to convert protein into energy though | ||
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decafchicken
United States20164 Posts
On July 10 2017 00:10 peanuts wrote: Ugh, I fucking hate big calorie deficit days. Today is gonna blow. If you want to stay lean, don't do 50% carbs. That shit bloats you up. 35p/30f/35c. Carbs don't inherently bloat you up. Shitty carbs and inactivity do. RP diet has my hard workout days at around 50% carbs (this would be -500 cut for me): Protein: 940 cal Fat: 921 cal Carb: 1880 cal Carb Breakdown: Last meal before workout 70g Intra workout carbs (gatorade, cyclic dextrin, etc.) 157g (this is a lot, i'm usually around 40-80) Post workout meal 157g Before bed 86g On a light day my carbs would be half of that though and around protein 940, fat 550, carb 940 | ||
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