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How can I get bigger for football?

Two ways to add some pounds to your frame are through weight lifting and consuming a proper diet. When both are given their fair dues and performed in collaboration with each other, the results are optimal for increased strength and muscle size. Resistance training for muscle growth requires high volume workouts typically 3-5 sets of 6-12 repetitions per exercise. In addition, multiple exercises for the same body part is recommended for maximum results. This type of training can be intense, thus you need to make sure your body can handle the heavy stresses of these workouts. If you're new to resistance exercise, deconditioned, or suffering from nagging injuries, it will be best to start with lighter weights and higher repetitions (1-3 sets, 12-20 repetitions) until you develop higher levels of muscular endurance, flexibility, and strength of your connective tissue (ligaments/tendons). After a few weeks of lighter workouts, you should be ready for a muscle building program. A proper diet is also essential for increasing muscle size. You want to make sure you are eating more calories than you are burning each day. For example if you are burning 2500 calories per day, try to consume 3,000 to 3,5000 per day. The calories you consume should come from healthy sources such as complex carbohydrates, lean protein, low fat/no-fat dairy, and unsaturated fats.

Eat more healthy calories than you burn on a daily basis and modify resistance program.

Beginners

  1.  Gradually increase intake of calories meanwhile enhancing fitness program

 TIP:  Consume mainly fruits, vegetables, whole wheat/grains, non-fat dairy, no/reduced fat red meats, skinless chicken and plenty of water.  Adjust resistance to accommodate 3 sets of 20 reps.

  Intermediate

  1.   Same as beginners and alter program gradually to 3-5 sets per exercise of 6-12 reps each.

 EXAMPLE:  Curling 

  • week 1-2:  3 sets of 20 reps of same weight to prepare muscle
  • week 3-4:   (+10lbs) 4 sets of 15 reps
  • week 5-6:  (+ more 10lbs) 5 sets of 10 reps

TIP:  After week 5-6, progressively increase each rep’s duration, per set, every week. 

EXAMPLE:  Curling 

  • week 1-2: 3sets of 20 reps at 1 second up & 1 second down
  • week 3-4: 4 sets of 15 reps at 2 seconds up & 2 seconds down
  • week 5-6: 5 sets of 10 reps at 2 seconds up & 4 seconds down

Then increase weight 10% and repeat from beginning to prepare muscle for increased resistance.

Advanced

  1.  Same as beginners and advanced plus adding 1-2 sets of either squats, deadlifts, cleans and pull-ups before every workout

These exercises work one of the three biggest muscles groups, legs (quadriceps), gluteus (buttocks) and back (back, haha) which naturally releases your testosterone to increase strength for withstanding increased resistance. Ready, BREAK!

 

 

 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.