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HOW TO GAIN WEIGHT

Below we will be discussing 3 tips on how athletes can gain healthy weight this off season. I hope this can help! 



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1)- Lifting for hypertrophy in the 8-12 rep range with 60-80% of your max. I think a lot of people in the football community don’t know how to train properly for muscle gain. And I was the same way as a player. A lot of people think, the more weight you lift and the less reps you do- the more muscle you can pack on. And don’t get me wrong, that’s going to make you a very strong athlete. But it’s not necessarily going to increase your muscle mass. Hypertrophy training is essentially training for muscle growth. Staying in the 8-12 rep range is best. You will be able to get full range of motion with your lifts, engage your muscles better and increase the “time under tension” with your body which is how your muscles can grow. You still obviously need to lift heavy as a football player- but please do not neglect this when trying to gain weight.



2)- Invest in a calorie tracking tool. To gain weight you need to stay in something called a “calorie surplus”. Which means consuming more than you burn. Tracking calories when it comes to food is easy. You just look on the ingredient label. But tracking what calories you burn is the hard part. So I recommend going to google and searching up “calorie burning tracker”. And a bunch of different products will come up that you can purchase. You usually wear them when you workout and it tracks your calories. This can help you stay in a surplus.



3)- Protein to recover. As athletes we are constantly breaking down our bodies with practice, training and lifting. When we train we get micro tears in our muscles and when they repair that’s how your muscles grown. Protein speeds up this process and that is why so many athletes are pushed different protein products. I’m going to tell you this right now, you can get all of the protein you need from food. Protein powder just makes life easier and is time efficient. Especially when you need to consume a high daily amount like most athletes. The best practice that worked for me was 1G of protein per pound of desired body weight. When I went from 165 to 180 as a senior in high school, I was consuming 180G per day. Again, tough to do without a protein supplement. Below is a link to a protein powder that I recommend that is easy on the stomach and easy to digest



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