How do I gain muscle weight for football?
I am 16, 145 lbs, 6 ft tall. I need to gain 30 to 40 lbs of muscle in 8 months for football. I am lifting 3 days a week and drink a protein shake after each workout. What else can i do? I can’t use any substances that will have any negative effect on my health now and in my future. I am willing to work hard.
Tags: Football......., gain, muscle, weight
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November 23rd, 2010 at 5:50 am
That’s basically what you need to do. Lift 3-4 days a week doing 6-8 reps or 8-10 and working on no more then two muscles groups each workout session will help you bulk up. Protein shakes will also enhance your muscles so you’re on the right track. I don’t know what else to tell you.
November 23rd, 2010 at 6:07 am
I agree with what the others are saying, but also make those workouts count. Use the slow building method.
Ex. 5 sets of 20pounds
5 sets of 25 pounds
5 sets of 30 pounds
5 sets of 40 pounds
and 5 sets of 45 pounds.
Then work you way back down starting back at 25
These should hurt allot but are very good for building muscle mass. Use the weights that suit your ability.
ps. Just because I’m a girl does not mean I have never lifted weights, and my ex is a personal trainer.
Good luck!
November 23rd, 2010 at 6:31 am
what position do you play?
your workout in the gym would depend on the position that you play in order to maximize muscle gain relative to what you’ll be doing on the football field.
at 6’0 145lbs i’m assuming you aren’t linebacker or any position bigger than that.
i played wide receiver for 2 years in highschool before getting the nod for quarterback junior/senior year.
you need a lot of leg core strength along with decent upper body muscle.
try these exercises if you aren’t:
legs/quads : squats (normal, not atg or hack squats) about 4 sets everytime you work them with 8-10 reps.
calves : calf raises (strong calves go a long way in football) about 3 sets 8-10 reps. barbell works best, or if you have a calf raise machine in the gym even better.
leg extensions, dumbbell lunges, dumbbell step ups are all good exercises.
upper body:
pullups 3 sets until failure to build strong lat muscles.
DEADLIFTS these are very good for football, you build serious upper body mass and hits your quads too. 4 sets (1 set warmup) 8-10 reps.
upright shoulder rows 3 sets 10 reps
bench press 4 sets (1 warmup) 8-10 reps.
barbell rows 3 sets 10 reps
that’s basically a fullbody workout that you can do 3x per week, but put a little emphasis on your legs to build strength for the season.
as for supplements, multivitamin and whey protein (a shake 30 min post workout) is all you need.
food wise, you might want to tack on some more weight, so eat some quality protein and carbs like chicken, tuna, beef, turkey, eggs, whole grain pasta/bread.
best of luck.