How can I get lots of muscle?? I play Rugby?

Question

I play Lock. we start in November. I want to get lots of muscle. What sort of things should I do and how much weight should i use. I am sure all the ruggers know what I am talking about.

Answer 1

to develop proper strong rugby muscle takes a lot of hard work. you want strong muscle not just muscle bulk that might look good bu lacks strenght.

start with the basics...buy yourself some dumbells or even a bench and barbell (you can pick these up pretty cheap now).

get doing some basic biceps curls and bench presses. you can also use the barbell to do squats and power lifts while standing to build up your quads and legs muscles.

Answer 2

Rugby player, yum yum.

Answer 3

Seek out the development officer in your union or district and they will be able to give you all the information you need.  

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Answer 4

Two months is a very short time to build a lot of muscle.  Actually, you don't need muscle, you need strength.  They are two very different things.  

The amount of weight you use is totally dependent on you.  Christian Cullen is a famous player who played Fullback for NZ, when he was in the All Blacks, he had the second highest bench press on the team behind Mark "Bull" Allen, a very big Prop.  Christian Cullen wasn't anywhere near as big as some other guys on the team, but his strength was ridiculous.

For strength, you should use higher weights... say 50-80% of your maximum and do less reps.  Lower weights and higher reps will give you more definition.  Make sure you do your reps in a really controlled fashion, slowly and controlled.... jerking around won't give you the benefits.

Absolutely ABSOLUTELY do not look for a quick fix in using steroids or HGH or anything like that.  If you have a weight lifting store near you then ask them about supplements, there are a ton out there that are legal and safe.  If you dont have a weight lifting store, then any sports store should be able to help you, or just ask around the gym... gym rats are usually keen to show off their skills and expertise.

Oh yeah, if you are stepping up your work outs, then you should really look into your diet as well.  You'll be amazed the amount of help you get from changing when and what you eat.  One of the guys on my Rugby team teaches Nutrition at a University here and he gave me a bunch of things that helped me a lot... one off the top of my head was that since I worked out in the mornings mostly, he recommended not eating anything for two hours before I went to the gym and then getting a good pasta meal into me ASAP after the work out.  It helps the muscles recover since this is when they are taking the nutrients out of your body.