For rugby we are told if we want to bulk we have to eat like fu*k and work hard. When in the gym for strength you need to do 5 reps in a set, for bulking you do 8 reps a set and to tone up do about 12-15 reps a set. What many people don't understand that you diet is just as important as working out. Eat loads of good healthy food. Lots of protein and lots of carbs. And a hydrated body is important to keep drinking plenty of water. With shakes and that I take 2 maybe 3 a day depending what I have eaten. And creatin about 30mins before working out