No need for preamble if you have completed the basic training and the weeks 1 to 3 hypertrophy training Weeks 4 to 6
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Hypertrophy Training – Weeks 1 to 3
What is Hypertrophy Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: Factor 1: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; Factor 2: and myofibrillar hypertrophy, which focuses more on increased myofibril size. If you need to
Continue reading18 ways of Gaining Weight for Rugby
Foods to Gain Weight Fast For some people, gaining weight or adding muscle can be just as difficult as losing weight for others. However, by simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective. Here are 18 of the best foods to help you gain weight or
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Ways for Athletes to Lose Weight Rugby Players need a certain amount of body fat to maintain basic functions. However, a higher body fat percentage can negatively affect performance and overall recovery. Carrying excess weight can negatively affect training and lead to loss of precious muscle through wastage. Plus detract form performance and ability to
Continue readingWeight Training Starting Point
Basic Program to be used as an Introduction to weights Starting Point is to Test the following exercises/Lifts Maximum Lifts For those over 18 Maximum Lift is a One repetition of each exercise after warm up – the aim is to Check How much weight you can Lift – Push or Pull for one repetition Write it
Continue readingD.O.M.S. is Delayed Onset Muscle Soreness
We will all get D.O.M.S or Delayed Onset of Muscle Soreness Put simply As stated in the image above DOMS is the pain we feel after a hard session in the weights room or on the training track, generally felt within 48 hrs of the end any session. When we look into muscle hypertrophy we
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