4 stone in a year is not totally inconceivable. When I first started training, I put on 10kg in 10 weeks with minimal fat gains. However my gains did slow down hugely after that, could of been a combination aof muscle but mostly fat.
As for bulking up, deadlifts, squats, bench press, some isolations exercises, **** load of foot, bit of cardio on off days= body of a god.
Hi, I am about to start attempting to bulk myself up for rugby, and was wondering if anyone had any good exercises or training regimes for piling on muscle quick? Also any hints as to what to avoid would be appreciated here, thanks!
With bulking you need a good diet which gives you at least 2500 calories (personally I'm aiming for 3000).
The diet should have an even balance between Carbohydrates, Fat and Protein... there are minimums you should have each day and working out your BMR should help you get to that just add extra on to the minimum.