Gym And Supplement Discussion

[mad082]

I was doing some reading on the Australian Institute of Sport website last night. I was always under the impression that protein was the most important thing for building muscle, but apparently not so.

Straight from the AIS:

Source Link: AIS - Increasing Muscle Mass

Maybe not so relevant for some guys that just think about lifting weights and put on 2kg, but its definitely given me some 'food' ( ) for thought.

that would be more for athletes wanting performance (lean muscle gain, where being bulky isn't desired) rather than people wanting to simply bulk up. generally lean athletes (like cyclists) will use a 3:1 carbs to protein ratio as the carbs replenish what they've burnt and the protein helps replenish/rebuild the muscle.

[Nee-san]

Recently read an article (from earlier this year) that 12 of the brisbane broncos were over 150kg for their max bench, interesting stuff, and very cool to see some of the training techniques the different clubs use.

Anyone else got insight into football training techniques ?

Wonder what sups they use, probably tailored player to player. ?

[mad082]

Recently read an article (from earlier this year) that 12 of the brisbane broncos were over 150kg for their max bench, interesting stuff, and very cool to see some of the training techniques the different clubs use.

Anyone else got insight into football training techniques ?

Wonder what sups they use, probably tailored player to player. ?

be tailored to player, partly based off the position they play i'd say. a big front rower is going to need a drastically different sup regime to a position where they need to do a lot more running (rather than being a large, slow moving object that uses brute force to get past the opposition)

[some_cs_student]

Recently read an article (from earlier this year) that 12 of the brisbane broncos were over 150kg for their max bench, interesting stuff, and very cool to see some of the training techniques the different clubs use.

Anyone else got insight into football training techniques ?

Wonder what sups they use, probably tailored player to player. ?

They tend to be very strong!

Footballers do not seem to do the same kind of strength training.

[Nee-san]

Care to elaborate ? Coming from a league background this type of training is of great interest to me.

[Daz305]

geelong football club (AFL) use BSC protein with creatine in it ive heard...

and ive seen things of hawthorn football club using chains hanging on each end of the barbell when doing bench press, so that when the bar is low nearly touching ur chest alot of the chains are on the ground, but as you push it higher it lifts more chains making it heavier for the easier part of the bench press...

[Birds]

Clever idea with the chains...they'd need to be heavy links to make a difference.

[some_cs_student]

and ive seen things of hawthorn football club using chains hanging on each end of the barbell when doing bench press, so that when the bar is low nearly touching ur chest alot of the chains are on the ground, but as you push it higher it lifts more chains making it heavier for the easier part of the bench press...

We have them at the gym. The ones we have are either 10 or 15kg at the top of the lift. Its designed to strengthen the triceps.

The "easy" part of the bench varies on the person, I can get it off the chest easily on most lifts but fail a small distance above the chest.

[R31Nismoid]

geelong football club (AFL) use BSC protein with creatine in it ive heard...

That's more so because of a corporate arrangement more than anything else i would imagine.

I can get a 45% discount @ BSC and their pricing is still more expensive than most other places without the discount. They pretty clearly price it through the roof if they can give such discounts in bulk.

[Birds]

Over-inflated pricing usually exists solely to make the discounts seem attractive to "VIP"s and corporate deals. Any full retail sales are a massive bonus lol.

I deal with the same thing when selling oil to workshops...a lot of customers say their oil supplier gives them 20% discount for loyalty etc. Interesting that new customers get the same discount as those who have been with them for 10 years...

[dezz]

Got some bulk nutrients strawberry coming this week, hopefully tastes alright.

[NickR33]

as already mentioned, you can use chains on a lot of lifts to help with the lockout part at the end... also helps you build explosiveness as you drive hard at the start of the lift to get enough momentum to finish it

League totally different training to AFL and Union... no rapid stopping/change of direction, limited jumping, just giant battering rams... bench press is important for them as its all pushing... I bet they do a lot of tyre dragging and prowler work as well... similar to NFL training for the linemen and running backs etc

and they don't cover anywhere near as much ground over the course of a game... the age of the big full forward is pretty much over in the AFL, guys have to be a lot more agile and able to play multiple positions etc...

[Birds]

You mean...no more Tony Lockett?

[NickR33]

Barry Hall? close enough?

I'd love to see someone with the height/athleticism of NBA players in the AFL... Dwight Howard would be a sight to see

ps. doing a deadlift based session right before your going to spend the weekend bent over sanding/masking/painting skirting boards is a BAD idea

[Birds]

Aaron Sandilands or Dean Cox could probably pull it off...big Max Gawn when he matures into a decent ruck?

lol yeah don't recommend that at all. After spending the day bent over my engine bay I avoid doing lower back exercises where I can.

[NickR33]

Yeah Aaron Sandilands is basically exactly the same height/weight as a Dwight Howard but the athleticism is worlds apart (its coz he's black innit)

7 footers in the NBA move like this these days

ps. Howard is jacked so its still kinda on topic

[Dani Boi]

Ok so Bent over barbell rows. Is your back supposed to be parallel with the floor or can you have it at around 45 degrees? I see videos that are done both ways.

[Birds]

Angled is safer/easier on the back and will target traps as well as lats...

[Birds]

Yeah Aaron Sandilands is basically exactly the same height/weight as a Dwight Howard but the athleticism is worlds apart (its coz he's black innit)

7 footers in the NBA move like this these days

ps. Howard is jacked so its still kinda on topic

I'd agree worlds apart, but not one sportsman necessarily more athletic than the other. Just trained for different sports. Granted the African Americans tend to have a better predisposition for basketball and athletics in general...you have a football field vs a basketball court, foot skills versus hand skills...jumping and short sprints is about the only thing the sports share in common and I don't think either guy would be anywhere as good at the other's sport. That being said, quite a few AFL footballers have come from basket backgrounds and vice versa.

Regardless, dude above has nearly 40kg on me and is more agile lol.

[Trozzle]

Ok so Bent over barbell rows. Is your back supposed to be parallel with the floor or can you have it at around 45 degrees? I see videos that are done both ways.

Angled is safer/easier on the back and will target traps as well as lats...

I've changed up my pull day a bit now to include a few sets of 40kg Pendlay rows (horizontal, or as close as I can get there) as well as a few sets of 60kg 45 degree rows.