I am a 15 year old rugby player, and I want to gain weight and muscle?

lift weights free weights and eat protein

thats really light!! well an ideal weights would be using a bar than machines you can find excercises although you need to be taught the technique for them but just do a lot of weights, do as many weights sessions your body can handle. i do 3 sessions a week alongside 3 rugby sessions and a game usually. A good way is to drink a protein shake after a workout it should put on weight as it WILL slap on some muscle gain and that ought to inevitably add weight but even if you dont gain weight you will gain a lot of strength and if your in a sturdy position you aren't gonna be taken down easily with all the strength you got

Protein , Make sure you're getting enough protein into your body. At the moment you will be naturally tearing muscle fibers but they wont be repearing as fast and building muscle mass because you will be getting not enough protein into your body. Make sure you get a sufficient amount of carbs aswell, but with as little fat as possible. Google, new zealand rugby diet and training programs.

eat mate, just eat ******* loads. get your protein into you twice a day every day (at least) and hit the gym! you would want any kind of mixed shake like maxi muscle cyclone or something with carbs and protein and fat mixed in. all these are really important in proper dosages. pure whey protein itself is always good and is what i use all the time along with creatine for preseason and over the christmas break.

FOR A HOOKER YOUR AGE YOU PROBABLY WANT TO BE 68 - 75 KG AND I ADVISE YOU KEEP GOING AT THE GYM BUT YOU NEED TO GIVE YOUR BODY ENOUGH PROTIEN AND CARBOHYDRAITES. AND I PLAY SPORT DURING THE WEEK AND ON A WEDNESDAY REAL TOUGH TRAINING WICH WORKS FOR ME. WEIGHTS,SKIPPING,BAG PUNCHING,SPEEDBALL,RUNNING,JOGGING AND STRETCHES THE BEST FOOD FOR A RUGBY PLAYER IS PASTA THE NIGHT BEFORE A GAME. FULL OF CARBOHYDRATES. ALSO BANANNAS BEFORE LEAVING TO FOOTY HOPE THIS HELPED CHEERS

Eat healthily, and a Total Gym builds up muscle really well and quickly.

Protein and workouts daily with a day break each week

go hard out at the gym