i need to put on some pounds?

Question

hi i play high school football (linebacker) and i will be going to a D 2 college next year that run a 4-3 defense and they tell me i need to bulk up a little. im 6'2" and 221 pounds but i am known for my speed how much do you think i should go up??

Answer 1

Bulking up is really tricky if you want to keep your speed:

If you want to keep your speed, then your going to want to be able to do more reps with less weight.

If you feel you can sacrifice speed, it'll be easier to gain some weight.


So to keep your speed. Lift weights, but go with lighter weights. You should do 15, 13, 10s (those are the reps in each set). But by doing this, it may be harder to gain pounds. [rememebr to increase weight each set]

If you feel you have enough time, you could do 10, 8, 6s, increasing weight each time. This will sacrifice some quickness (agility), but not overall speed.

If you feel you can loose a somewhat big ammount of agility, and a little bit of speed, you could alwasy try 6, 4, 4s. This will difinately make you gain those pounds, but you will definiately sacrifice your agility.

To keep all your speed and agility, but maybe take a little longer gaining those pounds, you could try pull ups, declined pushups, or prettymuch anything with a medicine ball. This will take longer than either of the other two, but all you will do is gain mass, and agility. The theory behind this, is to use your own body weight to get stronger. You will be able to move your own weight quickly and effectively.

Food is also important. Protien=good! Carbs that take longer to digest (like pasta) is good. [note: avoid "quick carbs" such as sugar]. You should always eat within 20 minutes of your workout. Otherwise everything you just did will be lost.


REMINDER: If you choose to do exercise where you do pushups, pull ups, etc. you will probably lose weight before you gain any. (you're losing fat, but you will eventually gain muscle). You may also lose muscle MASS, but you will gain tone and muscle quickness.

Answer 2

You still have time to build up your muscle weight. As a freshman while there is a possibility you will play there is a greater probability you will be stringing it. You want to go up to 250 as a linebacker but the only way to do that in time for August is by injecting yourself and shrinking your nads.
Keep it going in the weight room with the protein shakes and make sure that you keep running and working on your sprints. Sprints suck but if you are just looking to bulk up without keeping up your speed you will slow down. Good luck!

Answer 3

Protein shakes usually do the trick but you have to keep working out to make sure it turns into muscle and not fat.