Latest / The Rugby Muscle Podcast / Why You Should NOT Train Like a Bodybuilder or Powerlifter (even to get bigger and stronger)

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Why You Should NOT Train Like a Bodybuilder or Powerlifter (even to get bigger and stronger) · The Rugby Muscle Podcast

• 0:00
  Okay.
• 0:01
  Yes.
• 0:01
  What is going on?
• 0:02
  Everybody?
• 0:02
  Welcome back to the rugby muscle podcast or YouTube channel, however you're watching or listen.
• 0:06
  It's great to have you here.
• 0:08
  Today's video is going to wrap up my sort of strength, hypertrophy, tangent.
• 0:13
  I've been going down over the last few videos and we're gonna discuss why you should not be training like a bodybuilder or a power lifter.
• 0:20
  If you want your best rugby performance or just athleticism in general.
• 0:34
  So as a rugby player, you're already going to be aware that you need to be big and strong.
• 0:39
  It's very bloody important to perform at your best, that you are big and strong enough and so much so that it's at the base of the pyramid, right?
• 0:48
  It's one of the very few things that are going to carry over to everything that you do in rugby and is going to have a profound impact on your performance.
• 0:57
  So like I said today, we're gonna discuss why your training should not look like that of a bodybuilder or a power lifter.
• 1:03
  Yes.
• 1:04
  These guys are very fucking strong.
• 1:06
  These guys are, you know, at the top of their.
• 1:09
  and we can take inspiration from them, but what they do is not going to be conducive as to what you want to reproduce as a rugby player or as an athlete in general, in my opinion.
• 1:21
  So I'll go into explaining like how they train and why I believe it's going to be different.
• 1:28
  And you're gonna pick up a few things along the way, for sure.
• 1:30
  Now first and for.
• 1:32
  Give this video, a thumbs up.
• 1:34
  If you want to give it, you know, an early little bit of support, of course, comments in this comment section below are always appreciated.
• 1:41
  If you want to work with rugby muscle and stop doing all this thinking and programming yourself, links will be in the description below all the support all your likes are going to help just gonna look over these videos and go, oh, cool.
• 1:52
  That video got some likes.
• 1:54
  Yes.
• 1:54
  And it's gonna make me feel good.
• 1:55
  So if you want me to feel good about this stuff, give it a thumbs up.
• 1:58
  Or just wait until you watch the whole video and then give it your thumbs up because you're like, yeah, that was actually a bloody good video.
• 2:04
  The biggest argument that, you know, we have of training like power lifters or bodybuilders is that these guys are big and strong.
• 2:12
  They are huge.
• 2:12
  They are really, really strong.
• 2:14
  They are the top end of that sport, right?
• 2:17
  These, the strongest guys in the world, the people that can lift the most are going to be your classic power lifters.
• 2:23
  The biggest guys in the world at the leanest body weight.
• 2:25
  And obviously in the off season, not necessarily at the leanest body weight, but the biggest musculature guys.
• 2:30
  Are going to be your bodybuilders.
• 2:32
  Their sole goal is to train, to get bigger muscular.
• 2:36
  The sole goal of power lifters are to get stronger.
• 2:39
  So we should take a lot from this.
• 2:40
  But I think when you look at the overall performance you need as a rugby player, you cannot afford to be the biggest or the strongest in totality, because, or to train that way, because the idea here is that you've got to be good across the spectrum.
• 2:56
  And the more you head in the direction of one, you're going to take away from the other, you're going to overwhelm yourself and you are just gonna stop yourself from getting those real world adaptations.
• 3:06
  It's kind of like if you were to try to learn a different language, how would you go about it?
• 3:11
  Would you go about it with the goal of being able to be so proficient at Spanish, that you were going to write a novel, you were going to be able to read all of the literature in the Spanish libraries and take it all in and get complete underst.
• 3:23
  Or do you want it to be just good enough that you can have conversation and you can, you can really get in there in Mexico, in Spain, in south America, wherever you are going in order to get by what sort of language proficiency would you need.
• 3:37
  And I'll come back to that at the end.
• 3:39
  So when we're looking at the way, power, lifters and bodybuilders.
• 3:43
  There are lots of different ways that we can sort of analyze this and, and compare it to what we want for rugby performance.
• 3:48
  First off is exercise selection, right?
• 3:51
  Power lifters are going to mostly train the squat, the bench and the deadlift they're then going to use exercises that improve.
• 3:58
  The squat, the bench, the deadlift.
• 3:59
  So they might do different variations of deadlift in order to bring up their, their chief deadlift.
• 4:05
  They might switch out their, their main variation of deadlift that they're going to use on a competition for another one, just to avoid staus just to avoid overuse injuries.
• 4:14
  But overall their exercise selection is all made through the lens of trying to improve their squat, their bench, their deadlift, that is their sport.
• 4:22
  That is their score.
• 4:23
  So yes, they want to get stronger and they're going to use different rep ranges.
• 4:27
  They're going to use different things and different exercises, but overall, it's going to be whatever can improve their squat bench deadlift the most more often than not, that's going to be doing lots of squatting benching, and deadlifting because you've got to improve at those.
• 4:42
  bodybuilders.
• 4:42
  However, have a lot more freedom.
• 4:44
  In fact, they kind of have complete freedom.
• 4:46
  They've got to, they can choose whichever exercises fit their best.
• 4:49
  They don't, they're not judged on any exercise.
• 4:51
  They're judged on how big their muscles grow, right.
• 4:53
  So they can use compound lifts because that is efficient way of, of growing lots of muscle.
• 4:58
  It's a way of getting lots of weight and therefore lots of tension through the muscle, which we know is a, a good vector of growth.
• 5:06
  We also know that isolation lifts can get a good pump going, can get extra volume going, can really isolate a muscle.
• 5:12
  So that you can get more volume through that muscle without causing too much fatigue.
• 5:15
  So there's a balance there that each body builder strikes and over time, they'll figure out that out and, and they're going to use, whichever exercises can grow the muscle, the most rugby players, however, will be training movements.
• 5:28
  They won't look at exercises, right?
• 5:30
  Whereas a body builder will train chest and they'll look at different variations that they can apply to grow their chest, to be able to pop the old pecks.
• 5:38
  Rugby players are instead going to look at horizontal pushing because they want to be strong in this motion of pushing to either offend, to make tackles.
• 5:47
  Whichever to just perform it their best.
• 5:49
  you are going to be training movements.
• 5:51
  So you're gonna be training squat in pushing, pulling single arm.
• 5:54
  You're gonna be training different lo motions.
• 5:56
  So you're gonna be train running in different directions, et cetera.
• 5:59
  You're also gonna be training speed.
• 6:01
  So you're going to use powerful movements and you're gonna be more explosive.
• 6:04
  You're also gonna look at isometric variations, particularly those that are scrummaging and are rocking.
• 6:08
  Isometric strength can really help you because you're going to be doing a lot of isometric when you're in a scrum or when you're in a.
• 6:15
  you've also got to train different directions, right?
• 6:17
  Power lifting, particularly, and I guess body building, because you're just fighting.
• 6:20
  Gravity is very much just up and down.
• 6:23
  Rugby players have got to use exercises that move them through different motions as well are come onto execution and, and different goals in a bit.
• 6:31
  But understand that, you know you've got to find the different movements that suit the goals that you're trying to train, or the, the outcome that you're trying to train you, you are working backwards the whole time.
• 6:40
  Same thing for body building.
• 6:42
  You're working backwards.
• 6:42
  As far as building your biggest muscles, you're training same thing for power lifting.
• 6:46
  You're working your way backwards from building your biggest and strongest squat bench in deadlift with rugby, you are looking at you know, different speeds, different directions, different movements that you want to train.
• 6:56
  And then you are going to find the exercises that suit that.
• 7:00
  The best.
• 7:00
  Right?
• 7:00
  So say if you want to train, you know, a heavy hinge movement, the deadlift would be fantastic.
• 7:05
  But if you wanted to train like horizontal, all of a sudden deadlift doesn't really quite work because you, you are lifting up off the ground.
• 7:12
  Instead, you might be looking at a, a broad jump, right?
• 7:15
  That would be a fantastic exercise.
• 7:16
  Or maybe even a hip thrust, different movements will lend themselves to different outcomes.
• 7:22
  and you cannot be biased with the movements that you want.
• 7:25
  You have to be really open kind of like the bodybuilder.
• 7:27
  And in fact, kind of like the bodybuilder, if you do need to grow some muscle in some area to improve your performance, to give you long term potential because of a bigger muscle, then yeah.
• 7:38
  You can add some isolation to build up areas really good way to like help prehab some injuries.
• 7:43
  If you can get big muscles there, you know, and, and you get them firing, right.
• 7:47
  You get a nice balance of muscle front to back side to side that you're, so that you're there, for example, your shoulders aren't hunched forward and you're exposing that joint.
• 7:55
  That's always gonna be good.
• 7:56
  Right.
• 7:57
  The other thing with excise selection is that other areas of training have to be considered.
• 8:02
  So if you've got sprints or you've got a heavy, hard rugby session the next day, maybe doing heavy deadlifts is not going to be the solution because it's just gonna NA you out so much.
• 8:11
  And maybe you have to look at something else, maybe machines, maybe you look at different isolation movements.
• 8:16
  Maybe you look at something heavier, but less like lower back strenuous that is going to then help you you know, get the outcome that you want.
• 8:24
  But without sacrificing that next day, That's something that bodybuilders and power lifters don't really need to consider.
• 8:30
  Yes, they need to consider their training week, but they haven't got any, their whole training week is going to be in the gym.
• 8:35
  Then when we look at exercise execution, so exercise selection, the movements you are doing, the exercise execution is how you are doing those movements.
• 8:43
  Power lifters are going to try and make things as easy as they can to squat bench and deadlift the most amount of weight, right.
• 8:49
  They will adjust their technique so that they can actually add weight to the.
• 8:54
  and therefore, like getting kind of stronger, but not really, like they have their muscles, their body hasn't actually got stronger.
• 9:00
  They've just adjusted their technique so that they can lift more weight and then therefore get a bigger score.
• 9:05
  Oftentimes they'll make foot things with their exercises, purposefully difficult that could be for exercise selection, but it also could be for execution.
• 9:12
  Right.
• 9:12
  They can adjust a tempo, they can go really slow on the way down.
• 9:15
  They can add pauses in.
• 9:17
  They can just move, you know, set their movements up in different ways so that they expose.
• 9:21
  Their weaknesses and therefore they build up their weaknesses in order to then, you know, make that weakness no longer a weakness.
• 9:27
  And then they're, you know, it's not holding them back with their squat, their bench, their deadlift, but overall power lifters are really trying to figure out whatever technique they can and execute their movements, however they can in order to lift the most weight on.
• 9:41
  That doesn't necessarily always mean that they're actually building their muscle up to be the strongest or their body up to be the strongest.
• 9:47
  It just means that they're lifting the most amount of weight because of their technique.
• 9:50
  That's why you'll see a lot of power lifters do low bar squats because they're able to lift the most amount of weight that way or Sumo deadlift, because they're lifting the most amount of weight that way.
• 9:59
  That doesn't necessarily mean they're not strong on the other variations of your high bar squats or your conventional deadlift.
• 10:03
  That just means that they can lift more sheer.
• 10:06
  With those other movements and therefore that's the ones that they're going to aim for at the end of the day, power lifters are again, scored on what they can, squat bench and deadlift body builders are gonna go kind of the opposite, right?
• 10:17
  They're gonna work and they're gonna feel the muscle they're going to really try to isolate and, and squeeze that muscle and use that muscle so that it grows.
• 10:25
  They potentially are going to actually inhibit how much weight they can lift.
• 10:30
  Number one, because it might help avoid injuries, but number two, because they want to really squeeze that muscle.
• 10:35
  They're not cons, they're not judged on how much weight they're lifting at all.
• 10:38
  They're not judged on any lift at all whatsoever.
• 10:40
  They're judging how much muscle they build.
• 10:42
  So sometimes it's very conducive for a bodybuilder to use less, less weight and a, and a less proficient technique.
• 10:50
  Because that then helps them grow that muscle.
• 10:52
  Right.
• 10:52
  It isolates that muscle, that muscle has to work harder because of the poorer Tal because of the less efficient technique, which means that yes, they're lifting less weight, but they're working the muscle better.
• 11:03
  With that in mind, they're not really going to lift ever exclusively because that just doesn't make sense.
• 11:08
  Right?
• 11:08
  A, an explosive lift isn't really going to build the muscle that a body builder would like.
• 11:13
  That's why most of their stuff nearly all the time is under very much control.
• 11:17
  Their form is kind of strict, right?
• 11:19
  As far as really isolating and work into muscles that they're trying to aim to.
• 11:25
  rugby players are actually gonna have a huge variation in execution style.
• 11:29
  They're gonna be slow movements to emphasize the movement skill.
• 11:32
  You're gonna have faster movement to emphasize like power or to train that movement skill more effectively Or to train that skill in a more rugby like situation.
• 11:41
  So they can really become efficient at that movement.
• 11:43
  So, you know, if you are looking at a slow movement for agility, you can look at sway, reaches where they're down and you'll reach in each side and you're taking it really slowly.
• 11:51
  And then you can look at speed scale jumps, where it's a much faster movement.
• 11:56
  Overall, they're going to try and move the weight as efficient as possible because they want to be efficient and strong and powerful in those movements.
• 12:03
  They're not necessarily looking to isolate a muscle.
• 12:05
  They're not necessarily looking to put as much weight on the bar.
• 12:08
  They're just looking to build those movements to be as strong as explosive and as powerful as possible.
• 12:15
  Yes, they will build strength.
• 12:16
  Yes, they will build muscle whilst they're doing.
• 12:20
  but overall they want to become as efficient and strong in those movements as possible.
• 12:24
  This means that they're not going to lift sloppily.
• 12:27
  Like, you know, none of these guys, actually the bodybuilders, the power lifters, all the red players should not be lifting sloppily, but rugby players can get away with using a little bit more body English if it helps them with their overall movement.
• 12:40
  Right.
• 12:41
  So for example, on the bench a lot of times you'll see power lifters and bodybuilders, particularly bodybuilders will, will have no H hip movement throughout their bench press for a rugby player using your hips and really driving that forward can actually help you with your performance on the pitch.
• 12:56
  And therefore, like, I don't think it should be as demonized for that particular goal, if you are trying to, build an explosive movement.
• 13:05
  There is going to be some power, some throwing of the way that is what you want as a rugby player for the most part when you're, especially working power.
• 13:12
  Now, obviously if you're looking at just building muscle for that prehab purpose, again, we'll go back to kind of what the body builder does, but we're also still looking at it through the lens of movement.
• 13:24
  Then when we're looking at rep ranges, power lifters for the most part will need their weight to be above 70% because that's, that's where you're gonna start to really increase that strength that is helping you towards your one rep max.
• 13:36
  they'll spend most of their time though, not doing run rep maxes that's that's not power lifting.
• 13:41
  If you're just testing your one rep max over and over and over again, that is just bullshit.
• 13:46
  What you have to do in order to build strength is to train in the three to five rep range, maybe two to five rep range, and you need to get enough volume in there to really increase that strength, the stronger you get, the more volume kind of you're going to need.
• 14:00
  And therefore, you know, the, the more of those heavier reps you're going to need to do.
• 14:05
  Of course as a power lifter, you are, you are being judged on your one rep, max, your single how however you can lift for one rep.
• 14:13
  So you're going to have to practice that that's a different skill than building up your three rep, max someone two, you could take two people who have the exact same amount of strength.
• 14:21
  But one of them could easily squat, one rep max, or their one rep max 20 kilos or something heavier than the other guy, because they've practiced that skill as you squat, more and heavier and heavier and heavier, that weight makes the lift slightly different.
• 14:38
  The bar moves slightly differently.
• 14:40
  You can't make the same mistakes as you can do.
• 14:42
  If you are, you know, using a load that is 20 kilos lighter, you have to practice your one rep maxes.
• 14:49
  You don't but power lifters zoo, because that's what they're being judged on.
• 14:53
  Bodybuilders now, like if there are body builders watching this channel, I, I, I would like you to comment below and, and see if you disagree with me, but it doesn't really fucking matter.
• 15:01
  There are bodybuilders, there are people that are jacked and have built great muscle.
• 15:05
  using all sorts of rep ranges.
• 15:07
  It, it like there is a huge discussion on this because I just think that all of the stuff works.
• 15:12
  So then everyone swears by their own technique or their own system that they use for grow muscle.
• 15:17
  I did a four part video series on how to grow muscle and it still basically boils down to this.
• 15:23
  As for rep Rangers.
• 15:25
  It doesn't really matter.
• 15:26
  It just has to be heavy enough that like, you know, you're going to fail at least after about 30 reps.
• 15:31
  But like, other than that, right, just getting enough volume.
• 15:35
  So more often than not, this means that people are going to work right.
• 15:38
  Eight to 15 rep range because these like lifting in that way is going to be the most time efficient way.
• 15:45
  You're not going to waste a load of time, either warming up to get to really heavy sets of five or three, or you're not going to waste enough, you know, all that time doing 20 reps you start to fatigue where it doesn't really matter.
• 15:57
  like, it's clear at this point that you need, like, as far as rep ranges, you just need to wait to be heavy enough and then you need to go close enough to failure.
• 16:06
  That's kind of it, right?
• 16:07
  Like people can overthink this and, and they'll overanalyze this, but that that's, that is the truth.
• 16:12
  As far as rep ranges for bodybuilders goes, rep ranges for rugby plays is kind of similar in that.
• 16:17
  It's kind of whatever, but it's more specific because you've got real specific goals.
• 16:22
  And therefore you need to adhere to the rep ranges and the weight that will allow you to hit those goals for explosive work.
• 16:27
  For example.
• 16:28
  you can't really do more than three to five reps because those that explosion will slow down.
• 16:34
  You'll slow down your movement and therefore you won't be working explosive power or speed.
• 16:39
  You'll be working something else.
• 16:40
  You could be working movement efficiency with your jumps or you can be working like extensive work.
• 16:44
  That would be fine, but that's not really working explosive power.
• 16:47
  Right.
• 16:47
  Power comes.
• 16:49
  Sets of three to five reps perform really exclusively strength work is done three to five reps as we've already discussed exclusively.
• 16:57
  If you do extra volume work, as far as like you're building some muscle.
• 17:00
  Yeah.
• 17:01
  You're gonna be working the eight to 20 rep range, but in, in the same way as, as bodybuilders as well, you're still going to be building strength with that.
• 17:09
  You're still focusing on that weight.
• 17:10
  You're still trying to move it.
• 17:11
  But overall, like with the rent ranges, you also want to be looking at like your efficiency again, just with the other.
• 17:17
  Your other training has to be considered.
• 17:19
  So if you are doing again, heavy rugby, the next day, maybe doing really heavy squat work is not the best idea or maybe actually doing sets of 10 on squats is, also a bloody terrible idea because sets of 10 on squats can absolutely wreck you.
• 17:34
  So maybe if you're training a squat pattern, you just do enough sets of three in order to get some volume in, but you're not going to destroy your recovery for the next day of rugby.
• 17:44
  And you're actually gonna be fine.
• 17:45
  Lots of things to consider as far as rep ranges go, but there's all the different goals and the rep ranges that will lead you towards those goals.
• 17:54
  As far as progression goes, this is something that I think.
• 17:56
  Is probably one of the most underrated, but important points for this power lifters year on year.
• 18:02
  You are, you are looking for one rep max increases, right?
• 18:05
  You're looking for maybe you're not even looking for one rep max increases on all three squat bench, dead lifts of more advance you get.
• 18:11
  Maybe you're just looking at maintaining one and increasing one.
• 18:14
  Maybe you are taking such a long term outlook at this that you are, you are staying away from your one rep maxes that you are building everything else up.
• 18:22
  So that eventually you are going to hit a bigger one at max down the line.
• 18:25
  But the only real question you're asking is am I increasing my capabilities of hitting a bigger toll?
• 18:31
  That's it for power lifting?
• 18:32
  That's that's your sole goal?
• 18:35
  Bodybuilders are gonna be asking two questions.
• 18:37
  Kind of the main question that they're gonna be asking is am I growing muscle?
• 18:40
  Because that's going to be the hardest thing about being a body builder.
• 18:42
  Yes.
• 18:42
  Getting lean is really difficult to understand that, but growing the muscle is going, you know, that that is body building.
• 18:47
  It's body building, right?
• 18:49
  Not body shredding.
• 18:51
  You're also going to ask, am I maintaining muscle Atle weight?
• 18:55
  So, you know, it's, it's, you know, you've got the cut and the bolt cycles and more often than not, they're going to be losing a little bit of muscle as they're cut in that weight, but are they maintaining more of that overall muscle each time that they cut that weight?
• 19:06
  So the idea is that, you know, yes.
• 19:08
  Am I, am I gaining muscle?
• 19:09
  Am am I maintaining muscle at Aleena?
• 19:12
  Those are the two questions, but again, most of it comes down to am I grind muscle because year on, year on year on year progression.
• 19:17
  That's what it's about for rugby players.
• 19:20
  We've got so many more questions, right?
• 19:22
  We are asking, am I playing rugby better?
• 19:24
  And sometimes that's objectively difficult to, to answer, but I still think like that is rugby.
• 19:30
  Yeah.
• 19:30
  How you as an individual play is subjective and that still needs to be addressed.
• 19:35
  Right?
• 19:35
  You could be playing in a worse team, but you could be playing better rugby or you could be playing worse, rugby in a better.
• 19:40
  So I don't like the idea of is my team successful.
• 19:43
  I look at looking at your own performance.
• 19:46
  You also can look through that as far as the strength and conditioning goes, as am I getting fitter?
• 19:51
  Am I getting stronger in contact?
• 19:53
  Am I getting faster?
• 19:54
  Am I getting more explosive?
• 19:55
  Am I beating more defenders?
• 19:57
  Am I getting injured less?
• 19:59
  And am I in a position to keep improving my skills?
• 20:02
  And that last one's kind of important as well.
• 20:04
  Right?
• 20:04
  We don't want to be so focus.
• 20:06
  Not just with our time, but with our recovery resources, with our whole athleticism that we are so consumed by just strength and muscle for this videos, concern, we don't wanna get so consumed by growing muscle and strength so much so that we impede our other skills.
• 20:21
  We don't want to.
• 20:22
  You know, we don't want that to inhibit our overall performance both as far as like our time and availability to train those other areas.
• 20:29
  But also, you know, you get those muscle bound people that they get.
• 20:32
  So muscle bound that then they're, they're liable to be injured on the pitch or that they're just become slower.
• 20:37
  You get people that are so much focused on strength that they put themselves at risk of injury for their lower back or for whatever.
• 20:43
  So asking that question, I, in a position to keep improving my skills is really bloody important.
• 20:49
  And I think as the years go by.
• 20:51
  this is where it becomes like obvious to me that you should not be training this way.
• 20:55
  You should be training as a rugby player, right?
• 20:58
  Because power lifters, they're just trying to build a heavier one rep max sometimes.
• 21:02
  Yes.
• 21:03
  They're trying to build muscle, but other times, because they wanna stay in a weight category.
• 21:06
  They're not trying to build muscle at all.
• 21:07
  Like in fact, they might be avoiding trying to build muscle.
• 21:10
  And as the years go by, as you get, you know, you know, three.
• 21:13
  Plus years into your pursuit of power lifting, you start to have to really ring that sponge.
• 21:18
  You're gonna be training longer sessions in order to really improve your lift.
• 21:22
  You're going to be using advanced techniques and advanced methodologies either with your programming or your exercise selection, and more often than not.
• 21:31
  Actually what happens with power lifters is that they take up another sport to set an go on focus and just get enough working.
• 21:37
  And then after a few years, they'll come back to power lifting bodybuilders.
• 21:41
  They're trying to grow you.
• 21:42
  Any muscle as years will go, go by it.
• 21:45
  You know, we're passing three, five, and we're getting into like the advanced years.
• 21:49
  Bodybuilders are just trying to grow muscle still.
• 21:51
  And again, that's, that's why people tend to overthink it because you you're reaching the limit of growth that you can get.
• 21:57
  And so rather than saying, okay, this is my limit.
• 22:00
  Let's put another focus on, they don't put that other focus becomes different things within body building, whether that's body part special.
• 22:09
  I still think that that's, that doesn't really work.
• 22:11
  It's it, it, you know, in theory it could work where you, you, you know, you put all your resources towards just building your legs and everything else is on maintenance.
• 22:20
  I've I've tried this before.
• 22:22
  I don't think it works in the way that you think it would work.
• 22:24
  I just think it's just a nice scratch distraction for you to focus on one muscle group, but does it really build that muscle group up and then the others are able to maintain?
• 22:32
  I think this is where if your pursuit and your only pursuit is body building.
• 22:36
  It's very easy to overthink it because this pursuit of just grown muscle is the same year on year on year.
• 22:42
  And it gets kind of boring.
• 22:44
  People will try to diversify either by doing like body part specialization, which.
• 22:50
  I'm kind of skeptic one.
• 22:51
  How, how, how much it works.
• 22:52
  Really.
• 22:53
  I, I don't think it, I think don't think it works at all.
• 22:55
  I think it's just an idea that maybe it works if you're on steroids, but I don't think it works for, for the average person.
• 23:02
  That's just trying to grow muscle.
• 23:03
  I think it's just overall a case of being patient and doing the same boring work over and over and over.
• 23:09
  But this work becomes so boring that more often than not it's advised, or it just happens that these bodybuilders just like the power lifters will either take up other sports.
• 23:19
  Or they look to set other goals.
• 23:20
  So a lot of bodybuilders will go to power lifting.
• 23:24
  You know, they don't want to look at their, their muscles, not really growing because they grow so slowly that, you know, they stay big enough and that's it.
• 23:31
  They don't really see the big changes.
• 23:33
  And so instead, you know, they look at, okay, let's move more away on the bar and yes, overall over time, that's gonna help you build more muscle.
• 23:41
  And, but more importantly, in that short term, it's giving you a different focus for your mindset.
• 23:46
  So you're not looking at the, the lack of muscle or bodybuilders are not looking at the lack of muscle growth.
• 23:51
  They're looking.
• 23:52
  Cool.
• 23:52
  These numbers on the, on the bar are going up and up and up and up.
• 23:56
  And that's great, but it's also, yeah, it's kind of a distraction, whether that's the best way to be a bodybuilder.
• 24:01
  I'm not overly sure.
• 24:02
  But whether, you know, whatever you do really does matter that much because, you know, once you past five years or once you're, you know, once you're close to your absolute potential, you are looking at maybe growing a pound of total muscle throughout the body a year with all of that dedication or a lot less of that dedication, does it really matter?
• 24:22
  Who knows?
• 24:23
  rugby players have all these different other areas to address.
• 24:27
  So say, you know, you're already fit enough.
• 24:29
  Okay.
• 24:30
  Then you can look at, am I getting stronger in contact or am I getting faster or am I getting more explosive?
• 24:34
  Am I beating more defenders?
• 24:36
  Am I getting injured less?
• 24:38
  And am I still in a position to keep improving my skills?
• 24:41
  Your skills should be constantly improving throughout your look at.
• 24:45
  This is kind of a side tangent, but if you would've watched some of the finals recently and you watched all quite a lot of high level rugby, especially actually especially the final.
• 24:54
  So you look at the premiership final, you look at the ultimate rugby championship final.
• 24:58
  You even look at the Super rugby final.
• 25:00
  And what you're gonna find is lots of really experienced players.
• 25:03
  There are people in their mid to late thirties throughout these teams, still performing at the best because they're able to keep improving their skills and keep improving at all these different areas.
• 25:14
  And that's the really cool thing about being a rugby player that you've got all these different avenues to go down where if you're a bodybuilder, you're just looking at am, grow muscle.
• 25:23
  When you're looking at a pound a year or if you're a, if you're a, a power lifter and you're looking at, am I adding to my total and you're look, and you're doing all this work and you're having to get really do really long sessions.
• 25:33
  Am I adding a few kilos, like becomes really difficult, particularly for motivation wise.
• 25:39
  And so that's why I think instead as rugby players, we should be looking at from our strength and our muscle gaining perspective, we wanna be looking at the 80 20.
• 25:48
  And I think this is the biggest difference to how rugby players should be training versus power lifts and bodybuilders rugby players need just that 80% of strength.
• 25:56
  You need enough strength in order to increase your performance.
• 26:00
  You need enough muscle in order to increase your performance, but that's not your sole goal.
• 26:03
  So you just need that 80%, which means that you need to only put that 20% of the work in, and that allows you so much time and so much focus for all the other areas that you can improve as a rugby player.
• 26:16
  Potentially that 20% never really gets stale.
• 26:18
  And if it does get stale, it's a minimal amount of time of your week bodybuilders and power lifters.
• 26:23
  That's a hundred percent of their training.
• 26:24
  That's all of their training.
• 26:25
  They're all encompassed by this.
• 26:27
  And they're doing that for that extra 20% for that little gain, because that's what they need, because that's what they're judged on.
• 26:33
  As a rugby player, you have these other areas that you'll judge on your judge on how well you play rugby.
• 26:38
  So devoting a hundred percent of your time to these efforts just doesn't make sense.
• 26:41
  And particularly when you can.
• 26:43
  Most of the results from a minimal amount of work, then like you're free to do everything else.
• 26:50
  That's how you should be training.
• 26:51
  You should be using that 80 20 rule to get the most out of your performance, so to go back to the language analogy that I touched on at the beginning, if you were to try to learn Spanish in order to, you know, read the entire library here, that's in front of us, or you're trying to write a book in Spanish, like the, the amount of work that you'd have to put in would be so much greater than the amount of work that you'd need to put in, in order to have conversations with people.
• 27:18
  The other thing with having conversations with people is.
• 27:21
  And this might be abusing this analogy a little bit, but you learn extra stuff.
• 27:25
  You learn like, you know, your local slang that helps you get by.
• 27:30
  You learn the, the local lingo, you learn expressions, and that will allow you to communicate better.
• 27:35
  Kind of like if you just did enough strength work to then become a better rugby player, you learn different movements on the rugby pitch a little bit more efficiently than if you were just trying to do the squat, the bench and the deadlift, or if you were, or maybe if you look at it from a muscle building perspective.
• 27:50
  You know, you don't grow unnecessary muscle that might actually inhibit your game.
• 27:54
  Just like if you were learning, you know enough to write a book, maybe you'll learn in real old colloquial terms that aren't used these days and actually like takes up some of your space that is completely unnecessary.
• 28:06
  Maybe that is maybe that's pushing this analogy too far, but you get the idea, right?
• 28:10
  You need to stick to the 80 20 rule when it comes to building strength and muscle for rugby, because that is where you're going to see by far the most benefit as a player.
• 28:19
  And not only you gonna see that player, that benefit on the pitch, you are also going to experience that as far as motivation con is concerned.
• 28:27
  A lot of people on this channel that, watch this channel.
• 28:29
  A lot of people that come through rubbing muscle.
• 28:32
  Might struggle with long term motivation, a and you know, and there's no wonder, particularly if they're trying to train like a power lift or a bodybuilder they're not seeing week to week changes in their physique or, or how much weight they can add to the bin.
• 28:44
  It gets pretty disheartening.
• 28:45
  And in year and year and year, like it becomes difficult, right?
• 28:48
  But as far as as rugby goes, there are so many different areas.
• 28:53
  And this is why, even if you're not a rugby player, this is a fantastic way to approach your training.
• 28:57
  There are so many different areas to address and improve, and that means that there's always one that can be improved.
• 29:03
  Fairly easily and you don't have to overanalyze it right again, as taking the questions from before.
• 29:08
  Am I playing rugby better?
• 29:09
  Am I getting fitter?
• 29:10
  Am I getting stronger in contact?
• 29:11
  Am I getting faster?
• 29:12
  Am I getting more explosive?
• 29:14
  Am I beating more defenders?
• 29:15
  Am I getting injured less?
• 29:17
  Am I in a position to keep improving my skills?
• 29:20
  And so like with that, like you've got so many different areas and if you start to stagnate on, you know, say your, say your goal at the minute is strength and you start to stagnate on.
• 29:30
  Like rather than say, oh fuck, like, this is really boring.
• 29:32
  You just put back the strength to real maintenance mode.
• 29:36
  And that could be just a couple sets a week.
• 29:38
  And then you really focus on your fitness or you focus on your speed or you focus on power.
• 29:42
  And that way all you could even just keep strength on like the backbone all year round and slowly, slowly, slowly build it up whilst focusing on all these other areas.
• 29:51
  That's how we program things at rugby muscle.
• 29:53
  And if you're interested in that stuff, there'll be links in description, as I said, below fairly comprehensive video today, but I really did think that this is an important thought that I needed to get out there.
• 30:03
  Let me know what you think in the comments below.
• 30:04
  If you haven't already, please hit thumbs up.
• 30:07
  If you're new to this channel, consider hit and subscribe for watching more videos like this, really helping out mostly amateur players get the best out of their rugby perform.
• 30:15
  and with that, thank you guys so much for watching and I'll see you in the next one.