Gaining mass and diet for it?

Laisurg

I've recently changed positions in rugby, from 2nd centre to Blindside flanker, as a result of this i'm going to need to get heavier and build up my upper body, i was wondering what exercises, workout structure and diet would be good for this, the priority is shoulders and chest, my legs are already as strong as they need to be and i have the exercises worked out for them.

I heard and seen a huge amount of stuff for building upper body however a lot of the exercises only work a certain muscle and it all gets very confusing i've also been told to start taking protein powder.

I'm currently drinking about 2 litres of milk a day, eating a lot of chicken although i heard that the protein in chicken isn't that good for gaining weight i'm also eating a lot of rice and curry which is meant to be good, however i'm stuck for what i should eat for breakfast and lunch, currently on all bran which probably has next to no calories and sandwichs for lunch.

I'll appreciate any advise

Remmy

How are the flankers eating and lifting?do what they do.

Laisurg

There's no specified weight lifting and eating regime for flankers or any other rugby position as far as i know.

Remmy

Laisurg wrote: »

There's no specified weight lifting and eating regime for flankers or any other rugby position as far as i know.

sorry,my reply was a bit on the short side.If you're having trouble gaining weight or need to bulk up would it not make sense to ask the guys that are filling the positions you want to emulate.

apart from the I.P guys i dont think anyone here has much direct knowledge so you're just going to be told to squat,bench,dead,press in a low rep range and eat shed loads of whole foods.

thats not bad advice but it still be worth asking the guys who you play with what they do.Even if there is no offical weights or eating programme im sure they do their own thing.


oh look in the stickys!there is some good info in there.

Laisurg

Thanks for the reply, the thing is most rugby forwards i know(forwards are the big ones that do the pushing backs are the ones that run/kick) are naturally big, hence why they got put in those positions however i happen to be quite tall and naturally strong and a very good tackler which was why i was put in flanker, the problem is that while i'm quite strong i still have a small enough frame which means i'm not generally as heavy as the oppositions forwards which makes things difficult.

Remmy

Laisurg wrote: »

Thanks for the reply, the thing is most rugby forwards i know(forwards are the big ones that do the pushing backs are the ones that run/kick) are naturally big, hence why they got put in those positions however i happen to be quite tall and naturally strong and a very good tackler which was why i was put in flanker, the problem is that while i'm quite strong i still have a small enough frame which means i'm not generally as heavy as the oppositions forwards which makes things difficult.

ah right makes sense..

As regards a lifting program look up bill starr's 5x5.Thats what I do and I would reccomend it.Its a 3 day a week program focusing on the big lifts which is what you should be concentrating on.With gaining weight you just have to eat more while focusing on getting stronger.steak,lots of milk,peanut butter,tuna,eggs and just never be left hungry.