Football players benefit from being ripped because it gives them the strength and power they need to excel on the field. In addition, having more mass allows them to compete with the bigger athletes often found in the sport. To put on a significant amount of muscle, you’re going to be in the weight room regularly and also need to make adjustments to what you’re eating and drinking to ensure you’re properly fueling the muscle-building process. Building muscle requires workouts that overload and break down your muscles, which in turn will stimulate their growth.
Things You'll Need
Begin your muscle-building workout program during the off-season. Your workouts are going to be of high volume, and as a result, your muscles will often be exhausted. You don’t want to be doing heavy training during the season.
Hit the weight room 4 days a week. Mondays and Thursdays you’ll focus on your upper-body muscles. Tuesdays and Fridays will be devoted to your lower body. This schedule gives your muscles the 72 hours they’ll need to fully recover. In addition, splitting your muscles into separate workouts allows you to do more exercises for each muscle so you’ll be able to more-efficiently overload the tissue.
Perform only compound weight-training exercises. Compound exercises feature multi-joint movements and are the most effective for putting on mass. Examples include bench presses, rows, shoulder presses, squats and deadlifts.
Complete three to six sets of six to 12 repetitions of each exercise for building muscle mass. Keep your rest time between sets to just 30 to 90 seconds.
Increase your daily calorie intake by 250 to 500 calories, as recommended by Dr. Joseph A. Chromiak of the National Strength and Conditioning Association. These extra calories will be used to fuel the muscle-building proces.
Consume an increased amount of protein every day. Take in 0.65 to 0.80 grams of protein for every pound that you weigh.
Consume a meal of protein and carbohydrates immediately following each of your weight-training workouts. Taking in protein and carbs within 30 minutes following your workout will increase protein synthesis, thus promoting muscle building.
Tips & Warnings
- Have a friend act as a spotter during exercises where you’re holding weights over your head. Visit your doctor for a physical before starting a new workout program.
- National Strength and Conditioning Association Perform Journal: Rest and Recovery
- American Council on Exercise: What Exercises Should I Perform if I'm Trying to Gain Weight?
- National Strength and Conditioning Association: Strength, Size or Power?
- National Strength and Conditioning Association: Strength Training for Muscle Building
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