[pendorama]

i need a program or info on how to get more core muscle for rugby but im tryin to get bulky at the same time. help is apprciated by all

[chrispghmuscle]

Welcome to the dungeon.. Great to have you aboard..

You want to get more Ab muscles is that what your saying? Or make your core stronger for rugby?

Chris

[Kaboom]

welcome aboard bro.Yeah clarify what you need cuz your title and your post contradict each other lol

[mf612]

he seems to want to gain muscle and lose body fat at the same time.

[adamberr]

birds say that the best option is GH

[Chimera]

You can cut, or bulk. Doing both at the same time, you will lose little body fat and gain little lean body mass. I would focus on one or the other.

[Kaboom]

i really think it depends on your experience if you are just starting out i think you could manage to lose bf and gain muscle at the same time

[Big MuMbO jUmBo]

Originally Posted by adamberr

birds say that the best option is GH

even if its a joke try not to go there with the younger crowd!!

[dreadedsky]

isnt bulking and cutting at the sametime a hard balancing act even for a beginner?

[JNB]

Originally Posted by dreadedsky

isnt bulking and cutting at the sametime a hard balancing act even for a beginner?

You can't gain lean mass and simultaneously lose body fat, i.e. have a caloric surplus and a caloric deficit occurring at the same time.

[Kaboom]

if you are a beginner muscle comes pretty easily granted not much but some and along with that you lose fat pretty easily.I am talking about a pretty heavy person here.
But besides that no its not really possible.
Granted when I got back from china I had lost 11 lbs and gained bf and i only had a month to get ready for the show so I went back on my cuting diet and the first 2 weeks I gained 4 lbs and was leaning out.theres a reason behind all that but I would be here another 30 mins explaining it lol ad I gotta go do wifey duties before she yells

[mindstar]

the plus sde is that leaning out makes you look bigger...but as for functional stuff for rugby, what position do you play? i would focus on position and game specific strength and not worry about weight too much...unless you're tight 5, in which case weight is an issue.

[UnitedAndDivine]

I think bulking and gaining mass acouple weeks maybe a month and half before rugby starts would be your best bet, and then cutting during that month to gain back the speed and agility. Im not sure if it's the best thing to do but it's just a thought that might help.

[pendorama]

well like i dont rlly have a problem with weight loss cause ive wrestled all my life but i need to like get bigger and more defined...weay more defined

[pendorama]

mindsatr to answer ur question im a strong side flanker so i need to be fast but i have to hit rlly hard

[RAGEN2008]

I'd focus on strength and power exercises, big compound lifts and throw in cardio, you'll add size and strength, but still cut some extra fat away and build stamina.

Squats, rows, pullups, dead lifts, bench, shoulder presses and for cardio I'd do some jogging some days and sprinting the others. The heavy compound moves will add size and strength, while the cardio will help keep your endurance up and your speed.

Also work a lot on your flexibility and do a lot of abs work to keep your core strong.

[pendorama]

ok thx

[QuinnBW]

Exactly what Ragen said. If you're trying to gain pure bulk for sport you're going about it all wrong, you should be focusing on becoming as explosive, quick, and strong as possible. If you eat well, get your proper nutrition and train in the excercises and speed drills that Ragen previously stated you should be able to put on correct muscle and lose BF at the same time. BUT keep in mind that this is a slower process than simply bulking and then cutting individually so don't get frustrated when results aren't immediate.