How do I get big and gain muscle mass for rugby?

Nick Jonson: How do I get big and gain muscle mass for rugby?
I am 5’6 and only 130 pounds. I play scrum half in rugby, and I want to have more muscle mass for the upcoming season. I need a workout/ eating plan so I can be bigger once the season starts.

Answers and Views:

Answer by Disgruntled
Here’s a comprehensive forum thread from planetrugby.com about fitness:

I’m a scrummie, as well, 5’6″ and about 170; I’ve been using this weights routine after coming back to rugby after a 14-year absence, which is very simple but as taxing as you make it:

https://newbie-fitness.blogspot.com/2007/01/stripped-5×5.html

And here’s the webpage that referred me to the above routine; it’s a good read, straightforward and helpful:

https://www.liamrosen.com/fitness.html

If you search around these boards, there have been similar questions, and another answerer had posted the link to a workout used by the UC Berkeley rugby team.

Answer by blm
Yeah – the UC Berkeley routine is at https://www.bodybuilding.com/fun/md42.htm The plyo workouts which can be used to supplement it is at https://www.bodybuilding.com/fun/wotw27.htm I’ve had success with both programs, after tweaking them to suit my own needs.

Answer by THA BIKER BOI
You need to start doing weights, and eating protein to supplement it (eggs are easiest). Common mis-conception – You dont need to stop eating fatty foods (in your case cuz ur 130 pounds) just add more eggs, maybe 1 a day, to your diet. With good, frequent workouts you can start to see results within 4 weeks. To build muscle rapidly, you should do about 10 reps on any excersise, and the last rep should be difficult, but not a struggle. From here just find some good bodybuilding sites and work away.