what is the best way to gain solid muscle?

Question

i am in football so i need to gain solid muscle and strength fast WITHOUT STERIODS! i work out monday wednesday and friday for 45 min to an hour, and i take protein shakes and multivitamins. Also, if anyone has a good schedule, or knows of where to get a good one can you let me know. Thanx

Answer 1

Everything that your'e doing is perfect. I would only add more carbs like sweet potatoes and wheat bread. Eat at least five times a day (small meals ) and get plenty of sleep. You'll get there.

Answer 2

counting calories and following a regular high calorie diet is the easiest way to gain muscle mass. get 40% of the daily calories from protein, 40% from carbs and 20% from fats eat 6 meals daily and make sure to have a protein shake with some fats before bed. increase the calories by 10% each week until weight gain occurs and monitor body fat levels bi-weekly. training should consist of heavy eccentric training with a routine based on compound exercises. 2 days a week perform 100 yard sprints for 10-15 minutes.