James Hook is ready to flex his new muscles to nail down the number ten Wales shirt. after working flat out in training and adding almost four kilos in muscle.
Now he hopes that bulk can help give him the edge over rival Stephen Jones when it comes to facing the world's best in the Invesco Perpetual Autumn Series.
Hook said: "There's a lot of competition at fly-half but it's now time for me to step out of the development stage and do it for real.
"I've been working hard and got huge gains from doing weights, speed and fitness work. It's the strongest I've ever felt and I'm really happy.
"At the Ospreys we've been pulling trucks and flipping tractor tyres during pre-season which was good fun. Our new fitness coaches Alex Lawson and Mike McGurn have been great and we're being monitored all the time. The fitness work has really benefited us."
Hook has found himself bowing to the experience of British Lion Jones for the coveted number ten jersey under the tenure of Warren Gatland.
But the 23-year-old showed his versitility at full-back on Wales' summer tour against the Springboks, when Jones retained his place, and Hook says that fighting for his place in the side is perfect motivation.
"Competition between Stephen and myself is nothing new. It's been there for the last few years. But I only played 18 minutes at fly-half in South Africa and now I need to impress.
"What I do at regional level will count for Wales selection and the Ospreys have some huge games early in the season. So my aim is to send a message to Warren by producing some good performances. I really want to start against South Africa on November 8."
Wales face all three southern hemisphere giants - South Africa, Australia and New Zealand - as well as Canada this November. And 27-cap Hook believes Wales can claim a major scalp.
He added: "We've got to take confidence from the Grand Slam and the way we matched South Africa in the second Test on tour. So we know we're not a million miles away from success against them."
How do you follow a dancing hippopotamus - the Ospreys wheelchair rugby team has just the 'oneness' to do it say the BBC! For a decade the sight of a herd of hippos synchronised swimming around their own private blue lagoon, has lit up our television screens at regular intervals between favourite BBC One shows. But now the nation's most watched channel has relinquished its famous amphibious mammals in favour of a new show-reel which includes the Ospreys wheelchair rugby team.
Head coach Rowland Phillips and key front rower Carys Phillips look ahead to games against Spain and Ireland as Wales Women ramp up their preparations for the forthcoming Six Nations. The two warm-up games are a 'massive opportunity to refine the squad' according to the Welsh camp.
Martyn Phillips has discussed details of the newly published 'Strategy for Welsh Rugby' which puts in black and white terms the plans and direction of the governing body of the national sport in Wales for the next decade.
WRU chief executive Martyn Phillips has urged Welsh rugby fans to follow in the footsteps of their soccer counterparts at last summer's Euro Championship by backing their team to the hilt in the upcoming RBS 6 Nations campaign.
Chief executive Martyn Phillips has highlighted the plans for Wales to become a breeding ground for national and elite club rugby coaches, which are contained in the WRU's 10-year 'Strategy for Welsh Rugby'.
Andrew Coombs is enjoying his new role as Nelson forwards coach. The former Dragons and Wales lock has big ambitions to become a professional coach but feels it's important to learn the ropes in grassroots rugby and where better than his home club Nelson, with friends and family close to hand.
Students at Brynllywarch Hall School, near Newtown, have transformed their own lives, and are now having a positive impact on others through rugby. The sport has had a life-changing effect on the well-being of the students who are now delivering rugby sessions to local primary schools and playing for a new mixed ability side
Wales reached their first semi-final since 2013 in the opening round of this season's HSBC World Rugby Sevens Series in Dubai. WRU TV's Graeme Gillespie recaps on what proved to be an eventful tournament
Wales and Ospreys back row James King, who came through the North Wales age grade system, nominated North Wales Regional Community Rugby Manager Marc Roberts, in the WRU's 'Diolch' initiative where squad players thanked those who played a part in their rise to the top.
Beating Merthyr has boosted Carmarthen Quins hopes of reaching a top eight spot in the Principality Premiership. Quins captain Haydn Pugh is delighted with his team's progress and is determined that everyone from the Under 6s through to the senior team, enjoys the ride.
When the Wales squad were asked to nominate individuals who played a big part in their early playing days, Wales and Dragons full back and wing Hallam Amos thought of his former Monmouth School rugby coach John Bevan.
Sam Cross and Luke Treharne have been named as co-captains of the Wales Sevens side as head coach Gareth Williams names his 12-man squad to play in the first leg of the HSBC World Series in Dubai next weekend.
Bedwas head coach Steve Law and players Nicky Griffiths and Alun Rees extol the virtues of the close knit club as they prepare to host third place RGC 1404 - who are one place head of them on the Principality Premiership points table - on Saturday.
Many of the Wales squad have said Diolch (thank you) to someone who played an important part in their early playing days by nominating them to be invited to the Wales v South Africa match. One person, Gowerton Comprehensive geography teacher Mr Dean Mason was nominated by two of his former pupils, Dan Biggar and Sam Davies.