Help me please?

[Shredi-Knight]

Hi, Im 5'10 and 210 lbs. I'm quite well built and as such i don't conisder that overweight. Was just wondering if anyone had any tips as to how i could improve my overall strength (for playing rugby) as well as getting rid of my excess fat at the same time. I eat reasonably well and would just like to increase my muscle bulk and general fitness. At the moment I go kto the gymn every day at uni and i rotate between doing a weights session (bi and tri curls, regular and incline bench, squats, calf raises and various dumbbell stuff) and cardio sessions (generally 1 hr 15 mins spent on excersise bikes, rowing machines and treadmills) It doesn't, however appear to be working. Although im getting stronger (1 rep maxes increasing) i dont appear to be gaining any muscle bulk.
Any tips would be nice
Cheers

 

[mikechez]

Few thoughts

Sounds to me like you naturally have a solid build.
Few suggestions:
1) Don't do so much cardio. Try doing speed exercises. I like to do 10 100's with a 30-45 second break in between. Then jump rope and other plyometric stuff like box jumps. This will help build muscle, burn fat and help with rugby.

2) Try doing some total body exercise (clean and jerks, hang cleans, box squats). These will all improve total body strength and build muscle fast.

3) Lastly, as I recommend to everyone, get on a quality supplement program. Not just protein shakes (although they can help build mass).

For starters try a good multivitamin.

Also add some Calcium/magnesium and omega-3 (also available at Hale website) to help muscle recovery. This way you can go at it harder.

4) I would suggest cutting back on the number of days you lift. I would lift hard upper body twice/week and same with lower body. I would then 1-3 days per week do a short workout with some abs, sprints and short jump roping sessions.

In good health,
Mike