Below we are going to give you some of the best lifts to do for building muscle mass and the correct rep range to use. I hope this can help!
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BEST LIFTS For Weight Gain
1)- Squats (great for all football players)
2)-Deadlift (I prefer trap bar- not the straight bar)
3)- Military Press (QBs don’t do this)
4)- Bent Over Barbell Rows (great for all football players)
5)- Bench Press (QBs don’t do this)
Also, if you are trying to gain weight these exercises can help but remember, you are a football player first not a bodybuilder. Don’t neglect your explosive movements in the gym like power cleans, Olympic lifts, plyometrics and speed work. You need to be an athlete as well as get bigger.
The optimal rep range for muscle gain is 8-12 reps.