Workout routine that will help me gain a lot of lbs of muscle as well as help me...

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Person

Member
...gain strength for football.? This upcoming fall will be my senior football season and I will be playing MLB/G and I need to put on some weight (about 20-30) lbs of muscle come fall. I currently weigh about 200 lbs and for all those who say I'm too small to be playing those positions, I've been playing them since halfway into my sophmore year so theres no getting out of it now. I want a full body routine and the first game is down the shore so I would prefer not to be a chunk.
 
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nealeinmi

New member
HEAVY WEIGHTS, HIGH INTENSITY

There are many different weight training routines to follow, but to get big you need to lift heavy weights with intensity.

One routine I swear by and have posted here many times is as follows:

6 days/week
Split 1: Back, Chest & Arms
Split 2: Legs, Shoulders & Abs

Set 1 - 12 reps, very easy, almost too easy.
Set 2 - 10 reps, increase weight, harder but easity doable
Set 3 - 8 reps, increase weight, hard should not be able to do more than 9 reps with this weight.
Set 4 - 6 reps, increase weight, very hard, the 6th rep should be the very last rep you could do. Even if someone held a gun to your head there would be no way you could do a 7th rep. (Be honest with yourself, and don't be a whimp. This set should be F'ing hard)
Set 5 - 12 reps, go back to the weight for Set 1, virtually no rest. The weight will look easy. But your muscles are wasted and this set should be very hard.
Set 6 - To failure, same weight as Sets 1 & 5. Again, virtually no rest. Just keep pushing until you can't get another rep. DON'T BE A WHIMP. This is supposed to be hard.)

Sometimes between sets 4 & 5 I will really flex the muscle. No you're not being a show off, you're pushing blood into the muscle.

This whole routine is meant to be extremely hard and intense. There are only 6 sets per body part, that's all you need.

Also make sure you are getting enough high quality protein in your diet, and add some high intensity cardio to keep yourself lean.
 
C

ChiChi

Member
Start drinking whole milk and shoveling down eggs and beans.

Take a look at the two websites below for everything you need. These are full body workouts that will get you very strong, and if you eat like a madman, you will gain a lot of mass too. Squats, deadlifts, power cleans, pullups/chinups are all included in this program.

You will gain a lot of mass, but 20-30 lbs of muscle by the fall is not guaranteed. It might not be impossible, but I think to gain that much muscle in less than a year you will have to have some great genes. Btw, I gained 20lbs (muscle + fat) in 2 1/2 months on Stronglifts.
 
N

nealeinmi

New member
HEAVY WEIGHTS, HIGH INTENSITY

There are many different weight training routines to follow, but to get big you need to lift heavy weights with intensity.

One routine I swear by and have posted here many times is as follows:

6 days/week
Split 1: Back, Chest & Arms
Split 2: Legs, Shoulders & Abs

Set 1 - 12 reps, very easy, almost too easy.
Set 2 - 10 reps, increase weight, harder but easity doable
Set 3 - 8 reps, increase weight, hard should not be able to do more than 9 reps with this weight.
Set 4 - 6 reps, increase weight, very hard, the 6th rep should be the very last rep you could do. Even if someone held a gun to your head there would be no way you could do a 7th rep. (Be honest with yourself, and don't be a whimp. This set should be F'ing hard)
Set 5 - 12 reps, go back to the weight for Set 1, virtually no rest. The weight will look easy. But your muscles are wasted and this set should be very hard.
Set 6 - To failure, same weight as Sets 1 & 5. Again, virtually no rest. Just keep pushing until you can't get another rep. DON'T BE A WHIMP. This is supposed to be hard.)

Sometimes between sets 4 & 5 I will really flex the muscle. No you're not being a show off, you're pushing blood into the muscle.

This whole routine is meant to be extremely hard and intense. There are only 6 sets per body part, that's all you need.

Also make sure you are getting enough high quality protein in your diet, and add some high intensity cardio to keep yourself lean.
 
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