Bulking?

JDOC1996

Hey. I'm 16 years old, 6 ft 3, and weight about 12 stone.
I'm joining a gym, and want to know about bulking.
What exactly should I be doing to bulk, lifting wise, as well as eating wise?
And how long should it take before I see results?
I'd also like to put some serious bulk on my legs, as I play rugby, and my position demands strong legs.
Any other tips/advise would be most appreciated

Thanks in advance!

NinjaK

couple pages on food

http://thisiswhyyourejacked.com/the-best-foods-for-cheap-bulkin/

http://www.bodybuilding.com/fun/topicoftheweek97.htm

Im no expert but just lift heavy and eat lots of the right food

Burkatron

NinjaK wrote: »

couple pages on food

http://thisiswhyyourejacked.com/the-best-foods-for-cheap-bulkin/

http://www.bodybuilding.com/fun/topicoftheweek97.htm

Im no expert but just lift heavy and eat lots of the right food

I wish I had the resources at 16 the OP has.

Give this a read http://www.crossfitfootball.com/page/index.php?menu=nutrition&page=nutrition

Don't worry about the programme, just start lifting heavy & eating around 2700-3000 kcals a day of what's been recommended on the site. Look up WS4SB or a 5x5 variant like starting strength, learn the lifts properly & go nuts getting strong! at 2700-3000 kcals at your weight you should hopefully be putting on 1-2lbs a week!

JDOC1996

Cheers, the links are great!
Also, What are the best exercises for bulking?

ConorCBS

JDOC1996 wrote: »

Cheers, the links are great!
Also, What are the best exercises for bulking?

Heavy compound lifts - bench press, deadlift, squat, etc.

Burkatron

JDOC1996 wrote: »

Cheers, the links are great!
Also, What are the best exercises for bulking?

Have a look at the programmes i listed earlier, they have all your compound lifts in a nice handy template! Follow them when you're in your rugby off season as you need to be able to recover to grow!