1)- Make sure you’re lifting correctly but don’t sacrifice your explosive movements. When trying to gain weight we want to obviously build muscle mass, not fat. So in the gym you need to be hitting your core muscle group lifts to build size. Squats, bench press (unless you’re a QB), deadlifts (please be safe), rows, shoulder press (light weight if you’re a QB) etc. Those lifts will help you build muscle mass in the correct areas that will add weight to your frame. Now a lot of athletes will ONLY train like that and will ignore doing explosive movements that help with speed. You cannot do that. So many guys are afraid to gain weight because they think they will lose speed. Not if you keep activating your fast twitch fibers along with hitting those core lifts.
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2)- Protein consumption. Obviously you will be constantly tearing down your muscle tissue when trying to gain weight. That’s what weight lifting does to your body. You get these micro tears in your muscles from straining them. Which is 100% common, normal and fine. Your body repairing itself is how you get bigger. Now consuming protein is a great way to speed up that process. You want to try to consume .8-1G of protein per pound of body weight each day to hit this mark and to speed up the weight gain process. So if you weigh 160lbs you want to consume at least 150G per day. That can all be from food or you can use supplements like protein powder.
3)- Be in a calorie surplus. If you are in a calorie surplus you will gain weight. That means consuming more than you burn. You should invest in a tool that can help you track the calories you burn and then you should track the calories that you take in on a daily basis. Often times athletes struggle to gain weight because they don’t have the time to eat or they simple have too many workouts and burn too many calories. Sometimes this can be fun because you can have a cheat meal here and there to get your calories for the day. But make sure you are in a constant calorie surplus. Be disciplined with your eating habits. Consistency is king.
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