» Uncategorized » Muscle Building Made Easy
Muscle Building Made Easy
Need to Gain Weight, Bulk Up and Gain Muscle for Football, Fast? Check this out…
Pre-season is here and too many of you are still pre-big! Seriously, skinny is not in when it comes to football. If you went into camp underweight and you need to gain muscle fast, this is for you…
While the pre season and in season are not typically thought of as great times for mass building workouts or good times to gain weight, this isn’t always the case. Especially for younger players who are not getting a ton of game time. This can be used to your advantage…if you use the right kind of exercises and follow a good weight gain diet.
Here are the best 3 weight gain exercises for football…pre and in-season: …(I’ll cover the diet end of gaining weight in-season in Part II)
1. Snatch Grip Deadlifts
Those of you who read this site regularly know that the Snatch Grip Deadlif is a favorite around here…and for good reason. They help with speed and strength and are one of the most underrated exercises in all of football training.
But, they can also be used to gain muscle and pack on the lbs…especially to the unfortunate skinny guys out there, tryin to put some meat in their jerseys .
Use the SNDL as a max effort exercise, sticking to 80 – 85% during the pre season and in-season. This will keep your strength up and bulk up your hamstrings, glutes and back, big time!
2. Push Ups
Really? Push Ups? Those are SOOO gym class!
Yes, but when done properly, they can add a ton of high-quality, football muscle to your upper body. These are big time for players of any position.
A great, fast, muscle builder...Blast Strap Push Ups
In fact, when most young guys set out to start gaining muscle, what do you do? Push ups!
You gain a bit but then it levels off till you start hitting the weight room. But, there’s been a resurgence of the good ol push up.
Why?
Because there are some variations that can really add a lot of muscle to your skinny frame.
High rep sets of push ups, especially when combined with bands will absolutely add muscle to your triceps, pecs and shoulders.
So will Blast Strap Push Ups…and Dumbbell Push Ups
Use these as the main exercises on your high rep day, or, use them at the end of your upper body day as a “finisher.”
3. 1-Arm Rows
The 1-Arm Row is typically thought of as simply a bodybuilding exercise. Truth is, ALL ATHLETES and football players should do a hell of a lot more 1-Arm Rowing.
This type of rowing fixes imbalances and also adds a TON of muscle. If you’re looking to gain muscle, especially in the upper body, you should be doing these…a lot!
You need to let the dumbbell come down slowly, then pull back up with some force.
You can pull straight up or you can pull back toward the hip….like starting a lawn mower. Both are good and should be used.
This may shock some people, but, you can and should do lower reps AND higher reps with 1-arm rows.
The lower rep stuff adds quality muscle mass and strength…and the medium high stuff further adds muscle. Most football players, especially high school guys, can add an easy 21+lbs of muscle just in their back muscles!
For those of you who want to continue to gain muscle and really need (and want haha) to get huge, you need to check out this program. It’s by my friend Vince Delmonte….this dude was so skinny it wasn’t even funny!
Now, he’s a meathead just like us! Yea, his program is focused more on the average guy, but, with some tweaks, it can easily be used during certian periods of the year for football players as well.
Click on the banner below for details. …if you decide to check out the program, email me and I’ll walk you through how to tweak it for football.
Filed under: Uncategorized · Tags: gain muscle, gain muscle fast, gain weight fast, mass building workout