Trying to gain muscle Weight!?

Dumb bell work outs are great! They demand your body to be more independent, e.g. dumb bell press: both sides will have to lift an equal amount of weight, when bench pressing one side will contribute more. Do sprints, ladder work (you can simply draw some lines on the sidewalk), push-up, lunges, lots of core-everyday like a 30 minute workout. You're in football work on explosiveness with everything- quick, powerful movements. A core workout: do crunches and crunch variations (side,lifted leg,reverse, etc.) bicycles, jack knives (lie on back, lift legs and upper body simultaneously until you touch your toes, folding yourself in half), and any other core workout of your choice. Between each do push up in variations (wide, narrow/diamond, fingertip, clapping, etc.). Don't stop for any long rest during this.

Notes:You can do most of your bar workouts with dumb bells. Explosiveness is key to bulk, also high weight low reps, but you may not have high weight. Explosiveness can substitute. When doing push-ups focus on really popping yourself off the ground, if you are bouncing off the ground a little bit or are about to, its explosive (clapping push-ups obviously force this)

Dumbbells can be used for a long list of good workouts. Some of the workouts include;

•bicep curls

•the "shake weight" technique

•bench press w/ dumbbells

•military press using dumbbells

•pushups, using dumbbells makes your muscles need to balance your weight

•many more creative ways

You can also do workouts that utilize your body weight. I'm talking about pushups, squats, and pullups. The pullups can be done at a local park jungle gym.

Also you want to have a good core. That basically means abs. A good core reduces the risk of injury. You gain core muscles doing workouts like crunches, sit ups, planks, and six inches. All these require no weights but sure do gain muscle.

While you build muscle, you also want to gain stamina and lose fat. No matter how athletic you think you are, you can always be more athletic. Go for nice long jogs before school, do sprints in front of your house or on the field. Or even get a rope ladder to increase your agility. With better stamina, you will be able to lift more because of increased energy.

When it comes to diet, drinks lots of water and eat protein and carbs. Within 1 hour after a workout eat some protein or carbs. Great foods to eat will be chicken, pasta or peanut butter. DONT DRINK POP. Pop is terrible for you. Make sure you drink plenty of water before, during and after your workouts to stay hydrated.

All of this won't matter if you don't get a lot of sleep. You must sleep a lot every night so your body can rest and your muscles heal.

One important thing to note is that you are really small to be playing high school football. Eat a lot to gain mass. I'm five foot eight, one hundred and seventy pounds, and I'm considered to be small.

Good luck to your season!!

in case you do no longer want to learn muscle, it rather is rather straight forward.. do in simple terms no longer eat greater energy than you get in. you are able to hold all you like with although plenty weight, and you will no longer get cumbersome or something as long as you're no longer getting the energy you are able to desire to "get enormous." believe me, i attempted for greater or less 6 months understanding continually at the same time as getting lots of protein - very minimum, if any muscle benefit. I definetely have been given in greater efficient shape, little doubt approximately it, yet no muscle benefit. So, rather, do lots of weight lifting, lots of cardio, and get approximately 30 minutes of cardio in an afternoon. would not rely what the cardio is, in simple terms make helpful it makes you sweat, and confirm you selection it. case in point, motorbike at some point, run the subsequent, eliptical device the subsequent, etc. a secure fee to drop extra pounds is to no longer exceed 2.5 pounds a week. in terms of your weight loss application, i might probably attempt to hover around 1200-1300 energy in an afternoon if I have been you, at the same time as getting .7-a million.2 grams of protein consistent with pound of bodyweight consistent with day. in accordance with the distinctive above posts, there is not any distinction between bulk muscle and lean muscle in terms of ways it rather is formed. it rather is all skeletal muscle groups, all the comparable. the only distinction is the fat content textile you have. additionally, fat won't in any respect replace into muscle, era. fat would not save protein, that's rather what muscle groups are made up of. Now, fat human beings could desire to have lots of muscle below the fat, however the fat in no way, ever gets became into muscle. solid success!