The first thing WRs need to do to gain weight is the correct exercises In the gym. To put on muscle mass you need to lift for muscle mass. This means lifting heavier and doing workouts in the 3-8 rep range. You should be mixing in higher rep exercises but for the most part your workout splits should be heavier. Lifting heavy activates your fast twitch fibers (Type 2) which equate to strength and hypertrophy AKA building muscle. Now a lot of guys are hesitant to do this because they feel lifting heavy and gaining weight will make them lose speed. That is 100% not the case if you guys can incorporate explosive exercises like power cleans, box jumps etc. and exercises that translate onto the field for balance and stability. If you guys would like a 12 week workout schedule for WRs in the gym to not only build muscle but to build strength, speed, explosiveness and power… checkout the link below! ⬇️
The second thing you need to do is consume carbs to build size. To have efficient workouts in the gym, you need energy. Carbs is where your energy comes from. So what are carbs specifically? For those of you who don’t know, carbs are potatoes, rice, brown rice, pasta etc. I’m not a big fan of bread as far as carbs go. I recommend eating slower releasing carbs. Slower releasing carbs are carbs that give you longer lasting energy rather than a short quick energy burst. That’s what white bread will do to you. Brown rice and sweet potatoes are two of the best slow releasing carbs that I recommend to eat.
And last but not least you need a high protein diet! A standard guide for this is based on body weight. You should try to consume 1G-1.5G of protein per pound of body weight. If you weigh 160lbs you should try to consume 160-170G of protein daily. When you lift heavy and combine that with field practice your body gets worn down. Your muscle tissues get these micro tears that will build up and protein repairs those tears. So if you want to be efficient and stay on a great workout schedule to build muscle you need to consume a lot of protein. I highly recommend getting on a great protein powder supplement. A good cheap powder you can find is at this link below ⬇️
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We are coming to Tampa Florida, Houston Texas, Phoenix Arizona, Newark New Jersey, Atlanta Georgia, Dallas Texas, Chicago Illinois, Nashville Tennessee, & Los Angeles California. If you want more info check it out here! ⬇️