I play as a foward in rugby and i dont really have much bulk on me! Can u suggest how i can build my muscles?
956758
Do squats, and forget the high reps, you want strong powerful quads so you can be a monster at your postion. 4-6 reps for squats\ndeadlifts\nshrugs\ndo these with your regular workout and you'll gain alot better and powerful, explosive muscles.\nAll these are to be done heavy
1129640
depending on what position you want to play you can accomplish it.\nyou said you are over weight you can use that to work towards being one of the line man. or guards\nif you want to play wide receiver or corner backs less weight helps, muscle and strength helps in being a running back or line backer or tight end position.
844469
Do a lot of sprints and ladders (25 m,50 m,75, m, 100m, then back down.)  also a good thing is getting a 45 pound weight (Plate not dumbell) and tying to your waist with a long rope and running sprints on the field with it dragging behind you.  Also power lift in other words go for more weight for less reps.  Also first response is kind of right running on hills is hard but works Great.  Push Yourself all the time
1028862
its a muscle, and what do you do to muscles to make them bigger
656078
Tips to build Mass -\n1) Do Weight-training 3 times a week, targetting all major muscle groups, especially Legs, Back, Chest & Shoulders.\n2) Do the following at least once a week seriously: \n> Power Clean & Press \n> Squats\n> Deadlifts\n> Dips & Pull-Ups\n3) Increase your Caloric Intake...simply eat more\n\ngood luck...
867779
I joined a rugby team to get in my cardio.  I find it more fun exercising with a group.  If you like sports you might try finding an intramural team in you neighborhood.  Craigslist.com sometimes has postings for different sports teams.  If playing a sport is not for you try varying your routine.  Try running outside in different parks/neighborhoods (make sure to take safety precautions first).  Also, when I go to the gym I try out different classes.  Sometimes I even take random classes that don't sound like something that I would typically like...just to try new things.  If you aren't a gym member  you can try classes at the ymca or alocal university.   Some libraries offer free classes. Get an exercise buddy.  I find it more fun when somebody is there to chat it up with me.
81562
You should try strength training instead.  Using weights would help build muscle.
223809
jump roping and running helps a lot\nalso just get out there and play a lot, you dont always have to be just focusing on building endurance\nas you play you will build it up naturally
59000
find a good protein drink and work out with weights to gain muscle mass. muscle is heavier than fat.
936399
Dude, you have to be careful training at 14 because you are still growing.  The most important training you can do for yourself is to build your core muscles, ie stomach, trunk, butt upper legs.  This will make you significantly stronger and protect you from injury.\n\nIf you join a reputable gym in your area you will be able to find someone to help you.  If you can afford a professional trainer then get one.  You are underweight for your height and training for Basketball and Football are not compatible.  Be careful of your arm and leg joints.  Loosen up before stressing them in any way it is easy to break a joint at the growth plate.  \n\nDon't go for bulk you need to concentrate on power.  Powerlifting is also good for the core muscles I wrote about.  Can you approach your Football coach about this?  They are quite fanatical about weight training in my experience.\n\nGood luck.
178661
eats loads of carbs and take plenty of protein ,mix eggs with milk and bananas in a blender. stick to your lifting, you may not see any bulk going on to start with but your strength will be increasing,be patient and commited. do 3 sets of any excercise say bench presses 1st set 30kilo 12 reps then increse the kilos say to 34 and lift until you cant do anymore then for your last set increase weight again. ps 30kilos was only a round figure and always make sure you have someone spotting you. Good luck
462870
i thkn u shud go to gym to build ur body....u shud eat lot of proteins...as nd whn u work out in the gym ....gymming is a must to build ur body.
1135366
Use explosive moves to work out your calves, stong bursts of energy and weights.  Your coach should have something to do this with.  At our school we used to have a glorified set of rubber bands that anchored you to the ground, providing resistance and thus strengthening your legs.
249484
Work on a strength conditioning program for both your upper body and your legs also.  Don't lift weights to increase muscle size because that will slow you down.  Lift to increase muscle strength.  There is a difference.\nAnother thing you can do is practice your swing by standing a bat's length away from a wall or a fence.  Then swing the bat at full speed without hitting the wall or fence.  When you get good at this, you can eventually move closer until you are 1/2 bat length away.
70398
It's not always about muscles, but you should work out your arm and leg muscles...run up and down stairs that will get you strong leg muslces and about lifting weights just lift as much as you can and gradually add more wieght.  Also practice shooting, and arm-bars because i have seen many wrestlers get really good because of those two moves.  Good Luck
872331
ok...\n1.. training when u young and your body still growing you will f up your body and stunt your growth...\n2. the only way to increase muscle mass is to eat protein... beans, fish, tofu etc etc...\n3 after training make sure u get some zinc in to repair the nerve endings\n4 get a proper training schedule to maximise your time in the gym\n5 eat 5 times a day to keep your matabolism up and going\n\nthat all i could think off!\n\nhave fun!
359639
I used to be in the same shoes than you.  If arms are small and you want to build them up do the following \n\n1-work out arms 2 times per week with free waits.  Use enough weights to only be able to do 10 reps. That will build bulk.  do only three excercises, tricepts curls, bicept curls, dips, etc. per excercise day.\n\n2-take amino acides and protein with your diet.