The first way thing you should be thinking about as an athlete who needs to gain weight is how many calories you are consuming. If you are not consuming more than you burn, you will not gain any weight. Now this can be done healthy and not so healthy. The healthy way of doing this is consuming calories from healthy/lean proteins such as turkey, chicken, red meat and carbs like sweet potatoes or brown rice. The unhealthy way of doing things, which will effect your performance is eating fast food and processed foods to get your calories. You will not build healthy muscle.
The second thing you can do to gain weight is consume the correct amount of protein. As we all know, muscle weighs more than fat. To build muscle you obviously need to be doing the correct things in the gym but you should try to consume .8-1G of protein per pound of body weight, protein helps you repair the broken down muscle tissue in your body from exercise AKA gives you bigger/stronger muscular groups. So what does that exactly mean? If you weigh 170lbs and are trying to get to 180, you should get anywhere from 165-180G of protein in daily. So you need to have protein shakes and you need to have good meal prep plans to keep you on this diet. If you want a great protein powder for shakes to take you can click here.
And last but not least, you need to be lifting correctly like we stated above. Do not be the kid who is lifting for just solely looking ripped. If you want to gain weight you need to lift for mass. AKA lifting heavy and doing reps in the 3-8 range. You shouldn’t be lifting for 15-20+ reps. All that does is burn fat, not build mass. Lift heavier to gain more weight. If you need to cut down that’s when you need to go light for high reps. Now a lot of athletes are afraid that they can lose speed trying to gain weight, which can be the case if you aren’t doing the right exercises. If you want a 4 week gym workout schedule that will help you build muscle but also help you build your speed and explosiveness, click below! ⬇️⬇️