Q&A Getting Back Into Training, Sleep Routines, Recovery, Creatine The Rugby Muscle Podcast

Stephan Kolper: i’m looking to rebuild muscle and conditioning. Goals 3km in 13 and 400x5DL. I played years ago but now I’m a somewhat fat bus driver who has an infant and no time. We’ll be moving soon and putting in a small home gym to eliminate the time excuse.  I’ve been enjoying the recently discovered podcast when I have time. As a dad who gained more than his share of sympathy pregnancy weight, and lost some of my muscle with shift work and now being the at home parent of an infant, what apartment friendly work would you suggest for regaining a bit more strength and conditioning? I’ve finally recovered from pulling something in my lower back so I’m ready to gently get things going. I only have a 20kg kb, which I was pretty good with, but am wary of hurting my back right off the bat.
Iain Kennell-Webb
Who's going to win between Leinster and Ulster?
Iain Kennell-Webb
Also, how would you structure a bedtime routine?
Alan Findlay
Opinion on using creatine, either cycling or long term. 
Tom Lawley
Are massage guns worth investing in? (As a ‘cheaper’ alternative to sports massages). Also, where do you get these shirts from?!


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