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Originally Posted by big Your training is not good mate. You need to concentrate on the compound work, not doing 3 sets of 12 with every piece of equipment in the gym. Base your routine around squats, bench, deadlift, chins, rows and military press. That's all you need.
Your diet also needs work. Try to eat 6 times a day minimum (every 2-3 hours or so). Take in a protein source with each meal (either meat or fish, or if you really can't eat anymore then a protein shake). |
Basically what "Big" says, also if its for your rugby and your technique is right, try some cleans, clean and press, power clean type movements. I think what big means is stick to around the 8 - 12 rep range, but concentrate on the bigger compund movements