Best way to get defined muscle aswell as strength for rugby?

Question

Id just like to know the best ways of getting a very well defined body ... and lose the excess body fat. I have been running and weight training for a while and have fairly large muscle mass anyway. I play rugby ... im a number 8 and am looking to play at a higher level. I want a well defined body but also alot of power and strength along with speed and stamina for rugby. I currently run around 4 - 5 times a week for 20 - 30 mins and weight train around 3 - 5 times a week. I also attend pilates classes to improve my core strength. I have been training for a while but only recently i have been constantly training and taking it more seriously. Id like to know if im doing correctly. I am 16 years old ... going on 17. I am 6"2 and weight around 200 pounds (15 stone). My only problem is i have quite a bit of excess body fat in the thighs, stomach and chest area. I would like to get rid of as much as possible ... am i doing correct?? I also have a well balanced diet. Thanks guys :)

Answer 1

go to maximuscle.com

Answer 2

Hey man.  I'm 6'3" 200 lbs, so I bet we have pretty similar builds, but I started this year at 180 and have been putting on weight and muscle like crazy.  First you need to decide what you want to do.  It is much easier to put on muscle when you are taking in an excess of calories, which makes it very difficult to lose fat.  It's possible to bulk without putting on much fat, but you're going to have to eat a ton of carbs and a ton of protein, while keeping your fat intake low which is TOUGH.  It also takes a lot longer to put on quality muscle this way.  You're only 200, which isn't that big for your height.  I think you should bulk to 210, then keep the protein up and drop the carbs a bit so that you're a much leaner 200 than you are now, with a lower body fat percentage.  You'll be more athletic all around, but you'll still have some weight to throw around.  Then after that you can do the same thing again and just keep getting more muscular and with less bodyfat, while keeping your weight relatively uniform at 200.  The fact is, you shouldn't be afraid of body-fat, it's not THAT hard to lose, and if you're afraid to gain some fat, you might as well be afraid to gain some muscle.  It just doesn't work that way.  Keep eating big (Try to get at least a gram of protein and a gram of carbs for every pound you weigh) and keep lifting heavy.  Also, cut out your carb intake for the four hours before you go to bed.  You'll sleep better and put on less fat.

As for lifts, I'd make sure to stick to the big three:  bench, squat, and deadlift.  I know it's tempting to start doing isolation stuff for looks, like bicep curls for example, but these exercises don't really develop the kind of explosive power that you're looking for.  You need the big three.

Try this:  Start monday doing

Bench 3x5 (Same weight each set)

Squat 3x5 (Same weight each set)

Deadlift 1x5

Then Wednesday do:

Squat 3x5 (Same weight as monday)

Standing Military 3x5 (Same weight each set)

Power Cleans 3x5 (Same weight each set)

Then Friday go back to the monday routine, rest all weekend, then monday start with the wednesday routine.  Keep alternating between the two sets of lifts.  At the end of the week, if there was an exercise that you were able to do with good form the whole week with that weight, move the weight up, but only 5 pounds.  Keep repeating this and you'll keep making steady gains, and not hit plateaus.

By the way, if you've never done power cleans, make sure you get someone who knows what they're doing to show you the technique.  If you can't find someone to instruct you how to do them, replace them with Bent Rows.  Cleans are a great lift for the explosive power rugby is all about, but if you do it with improper technique you could really mess yourself up.

Good luck at the next level.  You're going to get such a rush when you realize that all your hard work has paid off and you're the most explosive guy on the team.