Gain Muscle Mass for Football

Lots of people want to bulk up for football. Whether you are a lineman wanting to get bigger for the competitive edge or this is your first time playing and you want to be a formidable player right out of the gate. Or maybe you just want to get a bit bigger to show off your muscles when you hit the beach. If any of this describes what you want to do then this article is for you.

Steps

  1. If you have any medical problems consult a physician before you begin a diet or a weight training routine
  2. If you don't already have one, get a gym membership. Find somewhere that you can perform a workout that has at least these things: squat rack, bench, dumbbells, Olympic or standard weight bars, at least enough weight for you to max out on squats, and a treadmill or a space to run in.
  3. No matter what position your focusing on you need to hit the weights hard and focus on compound movements including: clean and press, bench press, squat, and the dead-lift. These 4 movements are the best movements that you can ever do while bulking for football. Some other great movements are barbell rowing, hammer curls, triceps extensions, pull-ups, pushups, military press, calf raises, and decline situps. Also any plyometric or agility movement is very helpful.
  4. RUN!!! If you are well conditioned, as far as cardio goes, then when fourth quarter comes around and everyone else is to out of breath and tired to play you get to go in because you've conditioned yourself.
  5. Find a friend, family member, or someone that you can tell your goals to and that can support you with your goals.
  6. Form a diet that includes: at least one gram of protein for each pound of weight that you weigh, at least one gram of a complex carbohydrate for each pound of body weight that you have, and LOTS OF WATER.
    • You can probably figure out what is healthy for yourself. However if you need some help you should check with a nutritionist to see what is healthy.
    • Also a common misconception is that fats aren't healthy at all. THAT IS NOT THE CASE. UNHEALTHY FATS ARE UNHEALTHY.
    • Some of the things that are healthy sources of fat are olive oil, fish oil, vegetable oil, and some peanut butters.
    • The diet is one of the most important factors of the bulking phase so you don't want to waste it by wasting your food.
    • You want to eat 4-8 times a day. when you do eat you want to eat smaller meals. A sample day of a bulking diet would look like this:
      • MEAL 1) 3 cups of oatmeal, 2 eggs, 10oz of low-fat milk mixed with one scoop of protein powder
      • MEAL 2) 1 apple, 2 slices of whole wheat bread, 4oz of deli sliced turkey, 24oz of water
      • MEAL 3) 4oz of a green vegetable, 6oz of chicken, 20oz of water, whole wheat roll
      • MEAL 4) 1 scoop of protein powder, 18oz of water, 1 banana
      • MEAL 5) 2 cups of cottage cheese, 10oz lean steak, 6oz of a green veggie, 10oz low-fat milk, 1 large sweet potato
      • MEAL 6) 1 scoop of protein powder, 18oz of water, 1 peanut butter sandwich
  7. Never ever give up. no matter what anyone tells you if you want it then you need to work for it and eventually the results will be satisfactory and you can look back and say "Wow, i really did it. it feels good."
    • "The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." Vince Lombardi
  8. Stay motivated.

Tips

  • Does cooking food destroy nutrients in your fruits & vegetables?: Cooking has been used for thousands of years. Research on cooking foods has shown some interesting results. For example lycopene, an anti-osidant found in watermelons, red bell peppers and tomatoes.Rui Hai Liu, an associate professor of food science, at Cornell University, reported in the 2002 issue of the "Journal of agriculture and food chemistry" that cooking increased Lycopene in tomatoes by 35%. On the other hand, Broccoli may be better for you in the raw state, As cooking damages an enzyme that helps break down compounds in the vegetable that seem to have cancer-fighting properties. That goes to show there is no definitive answer. it just depends on the food that you want to cook. Do some research on the topic and you can find out for yourself if the food YOU want to cook would be more beneficial raw or cooked!

Warnings

  • Never try to lift a very heavy amount of weight without a spotter ready to help you.
  • Always use proper form when attempting a lift
  • Never attempt a lift if you are injured in any way.
  • If just starting, start with low weight and high reps. Get used to the movement before throwing on that extra weight

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