I play a high grade of rugby as an open side flanker so i have to be quick and a relatively big size to put tackles on
So essentially im here to ask what workout you would recommend i do to gain size quickly mainly for my upper body yet still keep my speed? Because im being left behind size wise by my bigger team mates and getting smashed by bigger opponents any recommendations?
And what supplements could you say i should use to help gains?
Im 17 if thats important and about 6ft flat with a lean build
I appreciate any help you can offer