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Question
needing some advice and it seems your the guy to ask. I'm from the UK and have played the sport for 5 years, i am now 17. i can play both loose and tighthead prop and have just finished my first season in youth rugby, over the offseason I'm looking to get bigger and want to focus on my neck, shoulders, arms, back and legs and hoping you can tell me the best way to achieve this.

Answer
Hi Kyle, at your age you need to consider joining a proper Gym with professional trainers.

You need to "shop around" the gyms to find the best mix of trainers, equipment/facilities and atmosphere and price.

The trainers should be able to confidently point to achievements that are relevant to your needs. Don't go to a gym or trainer who specialize in "weight loss" or "getting in shape". Stay away from fancy gyms that are usually big chain owned gyms that restrict the trainers due to insurance.

Find a "working gym" with trainers who mix modern qualifications and skills with old fashioned work ethics. Find a gym and trainers that specialize in a contact sport like rugby.

A good trainer will sit with you and ask a lot of questions - what your goals are, your sport, your position. They will do an initial fitness/strength test and keep testing you along the way to your goal.s

Find the right trainer then work hard to follow all the routine. Also work on a correct diet, rest and flexibility program.