just beggining

[LUCAS]

hi everybody, i was just wondering if anyone has any tips on how to really put on some size in a shortish period, especially on my arms and legs. im bulking up for rugby as ive just been selected 16 reps and because im younger i have to put on heaps of size to handle the bigger boys. hopefully i get picked for the england tour!!!

[kernzzi]

good luck mate! well a few good starter leg exercises are swissball squats, leg press, calf raises and hamstring curls.

arms- triceps and biceps.. tricep pushdown, and dumbell bicep curls. but if you're just looking to get bigger for rugby i would strongly advise focusing on legs and core rather than arms

[LUCAS]

thanks bro.im fairly strong still from this year but not strong or big enough to keep up in the higher grades. i can currently benchpress 40kg(plus 20kg bar) and squat 75(plus 20kg bar)

[HaNs]

Eat big and clean.

[steak]

any tips on how to really put on some size in a shortish period.... im bulkingD

eat big and dirty

[ThePman]

"eat clean" should never be in the response to a small guy asking how to gain size

[HaNs]

"eat clean" should never be in the response to a small guy asking how to gain size

Iv got friends who wanted to bulk up for the season, ate clean and got big.

[LUCAS]

what do you mean by "eat clean"???

[Beef]

what do you mean by "eat clean"???

as in eating a low fat, low carb diet. if ur wanting to put on mass, screw eating clean mate u want as many carbs as possible!!

[Beef]

thanks bro.im fairly strong still from this year but not strong or big enough to keep up in the higher grades. i can currently benchpress 40kg(plus 20kg bar) and squat 75(plus 20kg bar)

so u can bench press 60 kg including the bar? not bad for a 14 year old.. u sure uv got the technique right? theres nothing more annyoing than seeing guys at the gym lifting huge weights with the completely wrong technique! :roll:

[Pseudonym]

what do you mean by "eat clean"???

as in eating a low fat, low carb diet. if ur wanting to put on mass, screw eating clean mate u want as many carbs as possible!!

Generally what we mean by eat clean is "don't eat rubbish".

Yes, you need to up the calories, but do it with good foods. Carb sources like rice, pasta, potatoes, oats, wholegrain bread, etc. Fat sources like cheese, olive oil, peanut butter. Not junk food like McDonalds or KFC, cakes, or packets of Twisties (these are fine occasionally, but don't make them a staple part of your diet just because you're "bulking").

[Gym rat]

Junk food is fine to have once and while but not all the time maybe like once a week