Ask Scooby - The Friendly Home Fitness And Bodybuilding Forum > Bodybuilding and Strength Training > Powerlifting and Advanced Bodybuilding (Moderators: Danny, dodothebird, Nicky, Little Sprite) > 

Gaining strength quickly

Pages: [1]   Go Down
« previous next »
Print
Author Topic: Gaining strength quickly  (Read 299 times)
Karzkin
Applying Gnome


Reputation Power: 1
Karzkin is starting out.
Posts: 11


View Profile Awards
« on: March 22, 2010, 12:10:47 AM »
Right, well, I'm a rugby player, but I've had a bad knee injury, so I've been out of the game for a few months.  I'm just getting back into training now.  The problem is, most of my teammates and competitors have a headstart on me.  So, what I'd like to know is what is the most effective way to quickly and safely gain strength in my arms, chest, core, and most importantly, legs? I'm not concerned about having good definition or huge arms or whatever, my sole focus is maximizing strength.
Logged
mayhem
Regular Gnome
**

Reputation Power: 1
mayhem is starting out.
Posts: 102



View Profile Awards
« Reply #1 on: March 22, 2010, 12:21:27 AM »
Nutrition - if you wanna get results fast and do not care about definition, then get a caloric surplus with lots of protein going, don't eat junk though. Meals spread out and all that, read scooby's site about nutrition.

Train - probably would be best if you got on a full body routine (3x/week) and stick to compound movements. Cardio perhaps on off-days, but still keep your caloric intake above what you spend. If you are going solely for strength, keep your reps heavy and low, but I believe hypertrophy is a good attribute for rugby as well, makes you bigger and harder to push around. Swap low and medium rep workouts or keep them constantly low, your call.

Sleep - you need that. The more the better.

You can also look into some training programs, some of them are really good. (e.g Rippetoe's or 5x5)
« Last Edit: March 22, 2010, 12:30:42 AM by mayhem » Logged
ThePurpleOrange
Übergnome
****

Reputation Power: 13
ThePurpleOrange has been heard.ThePurpleOrange has been heard.
Posts: 3230


Bicep Curls: If it gets the bitches, it ain't gay.


View Profile Awards
« Reply #2 on: March 22, 2010, 03:22:21 AM »
Yup, id go for rippetoes starting strength, or a 5x5 type routine.

Also, west side for skinny bastards might be a good option, its a strength program made for athletes http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html
Logged
Chili
Bulking Gnome
***

Reputation Power: 3
Chili is starting out.
Posts: 988


May Contain Nuts.

  • Awards Given for elaborate and detailed advice. Given for tirelessly and competently discussing and answering questions.

    • View Profile Awards
    « Reply #3 on: March 23, 2010, 04:27:01 AM »
    Quote from: Karzkin on March 22, 2010, 12:10:47 AM
    Right, well, I'm a rugby player, but I've had a bad knee injury, so I've been out of the game for a few months.  I'm just getting back into training now.  The problem is, most of my teammates and competitors have a headstart on me.  So, what I'd like to know is what is the most effective way to quickly and safely gain strength in my arms, chest, core, and most importantly, legs? I'm not concerned about having good definition or huge arms or whatever, my sole focus is maximizing strength.
    Mayhem and ThePurpleOrange covered it well,but please first and foremost that you get your knee sorted, a heavy strength training programme with a knee injury is a recipe for disaster.
    Squatting heavy with a knee injury may lead to a worse knee injury and cause you never to play rugby again.
    Logged
    'That which does not kill us makes us stronger' - Friedrich Nietzsche.

    My Journal
    http://www.askscooby.com/progress-diaries/chili's-spicey-spicey-journal/
    Karzkin
    Applying Gnome


    Reputation Power: 1
    Karzkin is starting out.
    Posts: 11


    View Profile Awards
    « Reply #4 on: March 24, 2010, 02:28:01 AM »
    Thanks Chili, the sports doctor said the same thing, and besides, it seems to me like common sense.  I'll definitely keep it in mind.

    @ThePurpleOrange and mayhem: Thanks guys, these programmes look great.  I'll have a play around over the next couple of weeks and see which one I loke best.

    Also, obviously because of the crippling nature of the injury, I have been unable to run for a fair while, so my cardio is shot to bits.  Any suggestions on how I can increase my cardio fitness as fast as possible? I'm not looking to run a marathon in one go, I need more to be able to repeatedly run about 50 yards at 80-100% speed.
    Logged
    Chili
    Bulking Gnome
    ***

    Reputation Power: 3
    Chili is starting out.
    Posts: 988


    May Contain Nuts.

  • Awards Given for elaborate and detailed advice. Given for tirelessly and competently discussing and answering questions.

    • View Profile Awards
    « Reply #5 on: March 24, 2010, 04:32:15 AM »
    Quote from: Karzkin on March 24, 2010, 02:28:01 AM
    Thanks Chili, the sports doctor said the same thing, and besides, it seems to me like common sense.  I'll definitely keep it in mind.

    @ThePurpleOrange and mayhem: Thanks guys, these programmes look great.  I'll have a play around over the next couple of weeks and see which one I loke best.

    Also, obviously because of the crippling nature of the injury, I have been unable to run for a fair while, so my cardio is shot to bits.  Any suggestions on how I can increase my cardio fitness as fast as possible? I'm not looking to run a marathon in one go, I need more to be able to repeatedly run about 50 yards at 80-100% speed.


    Goldie did a great post on High intensity Interval Training that can be found here > http://scoobysworkshop.com/simplemachinesforum/excellent-postings/hiit-high-intensity-interval-training-faq-12471/

    HIIT would be great at improving your abilities to run '50 yards at 80%-100% speed's.
    You could apply this to any cardio-vascular exercise and it will improve your ability to run and taking your knee into consideration, I would recommend swimming.
    Logged
    'That which does not kill us makes us stronger' - Friedrich Nietzsche.

    My Journal
    http://www.askscooby.com/progress-diaries/chili's-spicey-spicey-journal/
    Pages: [1]   Go Up
    Print
    « previous next »
    Jump to: