.At the moment I am quite skinny even though I eat loads and healthily. It may be just because I am hitting growth spurts and just growing upwards instead of putting on muscle. In any case I would like to know the most effective way I can build muscle without taking any protein powders etc. as they are bad for you. So I can carry on playing rugby. What exercises are most effective but don't stunt growth as well (Chin ups??).At the moment I am quite skinny even though I eat loads and healthily. It may be just because I am hitting growth spurts and just growing upwards instead of putting on muscle. In any case I would like to know the most effective way I can build muscle without taking any protein powders etc. as they are bad for you. So I can carry on playing rugby. What exercises are most effective but don't stunt growth as well (Chin ups??)

Press ups and pull ups will dramically increase muscle, start small like 50 press ups a day for a week, then 100 a day the next week, 200 a day the next.and so on rest on sunday and match day. I did this over the summer im benchn more than all the backs in my team and most of the forwards, Im only 5 ft 9 at 12 stone and trust me eat 3 wheatabix in the morn and at night before bed, alsi drimk alot pf milk, fruit and meat. ..Like instead of buying a drink at lunch time or after trainen and getn coke or water, get MILK

to solve the growth stunting thing just stay away from squats and when you are doing weight training make sure to warm and stretch this will increase your progress rate. Also make sure to eat healthy and a lot.