There are two things I believe that will help you gain weight. That is eating correctly and training correctly. Now often times athletes are hesitant to do this because they do not want to lose their speed and explosiveness. Today we are going to talk about how you can keep your speed but still put on muscle.
The diet is the easy part. You need to be in a calorie surplus and be consuming enough protein to fit your daily goals. I would say when it comes to tracking calories you need to be precise. Focus on how much you take in on a daily basis and how much you burn. If you are doing workouts 2-3 times per day (some of us do when we are in the off season) you need to be eating so much to stay in a calorie surplus AKA consuming more calories than you burn. Now if you are constantly wearing down your muscle but don’t consume enough protein you will never see growth. Protein helps repair the broken down muscle tissue in your body from training. So in order to gain weight you want to try to consume .8-1.5G of protein per pound of body weight. So if you weigh 150lbs you should be consuming anywhere from 120-225G of protein per day. This can easily be done with shakes and high protein foods like chicken, eggs or red meat. Now when it comes to the gym, you need to be lifting for mass with your core lifts. Bench press, (except QBs); squats, deadlifts, shoulder press etc. This will help you put on size because they are bodybuilding exercises HOWEVER, as athletes we are not bodybuilders, so you need to incorporate explosive movements, plyometrics, balance exercises, ankle stability exercises, knee stability exercises, core exercises and much more! This will help you keep your speed and explosiveness while still in the process of gaining weight. We need to train like an athlete and a bodybuilder when trying to gain weight. If you already weigh enough, focus on the explosive movements instead. But if you don’t weigh enough you need to combine both. If you guys would like a 3 month daily workout schedule with specific exercises, sets & reps to help you gain weight but keep speed checkout the link below! ⬇️⬇️