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Originally Posted by Young Dude thanks, how many reps/sets should i do of these workouts and can you reccomend a good protein shake please |
Just a couple of sets of each of those compounds is fine. The 6-10 rep range is fine, but once you get more experienced, older, and more used to the exercises, you might want to go heavier with lower reps. Be careful when doing heavy at a young age - your growth plates won't have fused yet. There is nothing wrong with lifting young IMO, but you just want to be careful with form.
Rugby players also do well with moves like Good Mornings and Power Cleans - but these are pretty advanced moves that need proper instruction to perform, so it's probably better to start with the compounds for now and add these later.
Make sure to concentrate 100% on form and putting the weights up by a SMALL amount each week.
For whey shake post-workout, I like Dymatize Elite:
http://www.cheapuksupplements.co.uk/...fc0948ca8739da
You can get cheaper ones of course, but this one tastes nice mixed in water and is great to take right after your workout along with some dextrose or honey.
Also, milk is a good way to get calories in throughout the day if you struggle to eat lots of meat, especially at your age.