Hi (Im new and this is my first post) I've just moved up from U16s to colts, and i feel as though i need to bulk up and get stronger to have any impact on the field, especially when ball carrying. I play hooker. 10st 3. Small, about 5ft 4(i think), and quite podgy, but not fat. So, last week i started weight training. Mon; Weight Training Tue; Rugby Training Wed; Weight Training Thur; Rugby Training Fri; ______ Sat; Game/Rugby T Sun; ______ ( Some fridays + Sundays I will do weight training, Depending on how stiff/sore I am ) (I do this on top of my a-level studies) The workout with weights that I have been doing so far; Standing Press (barbell) - 3 sets of 5 Behind Neck Press (barbell) - 3 sets of 5 Bench Press (barbell) - 3 sets of 5 Upright Rowing (barbell) - 3 sets of 5 Curls (barbell) - 3 sets of 5 Reverse Curls (barbell) - 3 sets of 5 Butterfly Curls (dumbells) - 3 sets of 5 Arm Extensions (dumbells) - 3 sets of 5 Squat with weight on shoulders (barbell) - 3 sets of 5 I have been doing the exercises with a weight that is not heavy for me but requires some energy,(i cannot remember the exact weight) I plan to increase the reps, to 8 then 10 then to increase the weight, but back to 5 reps Is the workout i have set up good(and will i feel and see the results eventually), or are there some things i am doing wrong and what could i do to improve. Any advice appricatiated.