how much should i work out to play football?

Question

im 5'11 180lbs linebacker and play in australia and wana play db
how do i build mucsle and get to around 195lbs and get really fast
also how much should i work out?

Answer 1

No supplements or cheats.
If you're gonna do it...do it right and let your body take it's time.

You should be working out 6 days a week.

2 days should be dedicated to HEAVY weights/ few reps.

Another 2 Days should be dedicated to Lighter weights / big reps

2 days should be aerobic training - in between the weight training.

Just my two cents worth.

Answer 2

First off, because you want to be a DB, you need to build lean muscle, not to much bulk due the fact that you will need to maintain or increase speed. If you want to lift for strength, you want heavier weights at lower reps. to get "cut", you want lighter weights over 10 reps. As a trainer, i cant stress this enough: diet is key. you will not build an ounce of muscle if you dont eat enough calories of the right amounts of food. At 180 lbs, you are goin to need at least 180 grams of protein day. ie) tuna, fish, steak, chicken, pork, eggs. Plenty of complex carbs for energy and calories. First off, you want to do a bulkin phase. dont worry about losing definition. Lift heavy and hard and eat alot of those foods to gain alot of muscle and size, then after that cycle, start doin cutting cycles and cardio to cut the fat down so you dont lose much speed. I can go into great detail with you to perfectly give you a set plan if youd like... AIM is surfinghbrvca and emal is [e-mail]

Answer 3

lift weights