|By: Derek Manuel|
If you need to gain weight for football, then here is the perfect program for you. The only reason athletes, or anybody for that matter, have trouble gaining weight is because there simply isn't enough solid information that teaches the good old fashioned way to do it. So if you need to gain weight for football I am going to keep it as simple as possible: squats and milk. I definitely did not create this simple concept because it has been around for ages, and has worked wonders in terms of gaining weight and building real strength and power.
Now, if you already have some experience with squats, you may be wondering if I'm just blowing smoke. However, the way you are going to be doing squats is probably not quite what you are thinking. It's actually an old fashioned technique, and I might add, the number one FASTEST way to gain weight, period.
They're called breathing squats, and they will stimulate your weight gains like nothing before. The way you are going to do the squats, and the majority of your exercises for that matter, is with heavy weight and high reps. What you are going to do is take the weight you normally squat with for 10 reps, then do 1 set of 20 reps with it. Then, your next workout add five more pounds and do it again. Nothing fancy, just good old fashion hard work on a routine that flat out beyond any doubt works.
In order for you to do this, you are going to have to take a few seconds between each rep and take at least 3 HUGE breaths, then 5 or more once you get to rep 15. And when I say big breathes, I mean you should get to the point where you can both inhale and exhale for at least 5 seconds each. By rep 10 your mind will usually give up, but your body will have a lot more fight in it. You'll know you're doing them right if anything beyond rep 15 is doubtful. But they key is to FINISH the 20 reps!
After you finish the 20 reps, hobble over to a bench with a light dumbbell, usually between 20 and 30 pounds, and do 20 pullovers. This is not meant to be a muscle building or strenuous exercise, it is meant for you to stretch your rib cage and do some more deep breathing; both of which will stimulate weight gains beyond anything you've ever experienced.
Don't worry, it sounds horrifying but you only need to do one set, two or three times a week. Now, since you need to gain weight for football, you can add a few other power and strength exercises for the purpose of your sport. I have put together a perfect program for this specific purpose. Follow it to the letter and the only thing you'll need to worry about is cutting weight when you're done.
The last part of the program is the diet. If you aren't lactose intolerant, then drink as many glasses of milk as you can handle a day. Milk is one of the best sources of protein and is easy to consume in large amounts. Along with your milk, eat 3 large meals a day, with snacks in-between. Stick to basic wholesome foods such as meat, fish, poultry, dairy products, eggs, breads, pastas, and fruits and vegetables. One good rule to follow is this: when in doubt eat more rather then less.
Here is an overview of the workout program below:
1) Barbell Shoulder Press 3x10
2) Barbell Bent over Rows 2x15
3) Bench Press 3x12
4) Squats 1x20
5) Pullovers 1x20
6) Stiff-legged Deadlifts 1x15
Perform this three times a week, such as Monday, Wednesday, Friday. If you find yourself slower to recover, then just train twice a week with at least two days off in between each workout. Work each rep of each set with maximum intensity.
Remember, gaining weight involves short, hard training sessions with a focus on squats, plenty of food, and as much rest as possible. And if you need to gain weight for football, there is no surer way to do then this program. Good luck Champ!