upper body strength

Discussion in 'Your Soccer Career' started by 1966+2006, Mar 13, 2007.

  1. NGAFOOTBALLKING

    NGAFOOTBALLKING Senior Squad

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    Hey just keep Carbs and Protein high and thats all you really need
     
  2. nickclubman

    nickclubman Starting XI

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    Hmmm, point taken. My method was for training purposes, not before playing football!

    Before football practice or games I'd recommend a bowl of pasta. But I wouldn't say eat carbs before every gym session, but certainly afterwards.

    My comment on carb intake was simply for gym work, not playing the sport itself. Trust me, he'd have plenty energy.

    NK.
     
  3. theo

    theo VII

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    I got a question too. I just started going to the gym last week, and a friend told me that a good way to gain mass is by working out with smaller weights, but in longer reps. Though I don't know how true or effective is that and other methods are welcome.

    In desperate need of upper body mass. :S
     
  4. 1966+2006

    1966+2006 nvm

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    thats what ive been doin and its been paying off already after only 3 weeks.
     
  5. NK FOOTBALL ©

    NK FOOTBALL © Senior Squad

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    Lower weight and high reps will increase your endurance and strength using that area of weight. A higher weight that allows you a max of 8 full ROM (range-of-motion) reps will gain you the muscle/mass. Using a combination through a period of weeks, alternating between low weight/high reps and high weight/low reps will give you a good balance of strength and muscle gain.

    I make my own 1 month plan. I've been working out properly for a couple of years. Here's my progress;


    the 'meskinny' pic is after a couple months training and the numbered pic is me a few weeks back, I'm bigger now. However, I am bulking so I'm not real cut as of yet :)

    might take up boxing as some cardio and that, just a hobby for health. Would like to learn a few haymakers hahaha.

    NK.
     
  6. NK FOOTBALL ©

    NK FOOTBALL © Senior Squad

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    It's what we call 'beginner gains' :) You could lift anything and stimulated muscle growth if you're just starting out. But sooner or later your muscles need a reason to grow, a reason to be stimulated, broken down and wanting to grow back. That's where we either add more weight (progressive Overload), increase reps with weight we're using, change exercise's to shock muscles or a combination of other 'tricks' you can use to keep the body guessing and growing. Remember to eat those proteins and carbs after a workout, about 45 mins after a good workout your muscles are screaming to be fed, that window of oportunity is the ticket to faster growth!

    NK.
     
  7. theo

    theo VII

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    thanks. also started swimming lately, should also be helpful.
     
  8. Dreath

    Dreath Senior Squad

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    The basics of upper body strength is your core. You have strong lower backs and abs, you're balance will increase and you'll be hard to be thrown off the ball.
     
  9. BayernBoz

    BayernBoz Senior Squad

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    Drink milk and eat egg whites. Get an axe and chop wood for 2 hours/day.
     
  10. henry#14

    henry#14 Starting XI

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    Work out your whole body otherwise you'll get muscle imbalances. Also, use heavy weights for low reps; these are your basic pure strength training reps. Using low weights for high reps will give you a heap of useless muscle. For the most bang for your buck, low reps/high weight training is what you want.
     
  11. 1966+2006

    1966+2006 nvm

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    Been going to the gym two or three times a week for about 2.5 months now.
    I've been enjoying it, and I notice that I'm getting stronger when holding up the ball.
     
      

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