Help me with a routine please!

[beardedhobo]

Ok so got jefit been doin the standard routine, but I need to put muscle on... I play rugby the position is 2nd row, trying to get up to 18 stone I currently weigh 15.5, and I'm 6ft 5 anyone got any idess on wat I need to do? I train Wednesday and play Saturday. Any help or advice would be great!

[flying bones]

You need to put in 3 - 4 days per week to add strength. Try to start simple.
Monday: Upper Body
Tuesday: Lower Body
Wednesday: Upper Body
Thursday: Lower Body
Friday: Pre Game Rest
Saturday: Game
Sunday: Post Game Rest

[RyanWatkins]

If you're trying to build 2.5 stone of muscle it'll require a lot of work. I'd recommend doing a 'clean bulk (http://www.uk-muscle.co.uk/nutrition-diet-articles/11432-clean-bulking-101-a.html)' and dedicating 3-4 sessions per week of weight training.

[harvey360]

Adjust your diet and improve protein intake such as whey protein and lots of chicken and red meats