Weight lifting?

Question

Hi I am a high school sophmore this year, last year i did Freshman football only to get tossed around and a joke to the game because of my lack of muscle for resistance and all, but i have deicded to skip this year so i can weight lift becuase i got my family got a new weight machine in the basement and practice, so im asking in general what i should do to get stronger-faster the age old question any tips would be apperciated
Thanks
~Dick

Answer 1

There is NO quick way to gain that much muscle mass, gradual lifting is the key. listen to your body, stretching befor and after builds muscles. proper amount of rest and good nutrition are the keys too a lean hard body. Free weights are better b, but universal weight system isolates the muscle group.

Answer 2

1

Answer 3

#1 Dont rush the bulk-up ... you will just get fat.

For your upper body strength throw out the bar bell & get a pull up bar. Combine that with push ups & a lot of core strength exercises (i.e. sit-ups, crunches, bridges, side-bridges, lower back exercises etc.)

With your pull ups and push ups test yourself and find your maximum. Take that number, divide it in half, and do that many as many times a day as you can schedule ... giving yourself at least a 60 minute break between sets. Test yourself once weekly to reset your # of reps & don't take any days off.

For your legs you want to do a two-tiered attack ... heavy duty sprints followed immediately by either squats or lunges. Since you are at home look into the sumo squat for safety and remember to cut back on the weight if you cannot perform the exercise perfectly.

Lastly, remember to eat right & get your rest. The most important thing for your football career right now is to stay healthy and injury free.

Answer 4

If you want to really be stronger than other people and not get tossed around, do a lot of leg presses. Your legs are the strongest muscles in your body. If you want a nice physique. Take supplements like nitric oxide and creatin before you work out, it will help get the weights up more. I take No-xplode. It works wonders for me. Then after your workout, your body wants to absorb more protien, so you want to get some whey protien and have a shake about 30 minutes afterwards, it will pack on smooth, hard muscles without any fat.

Answer 5

Total body exercises, meaning exercises that engage muscles in all parts of the body and emulate a human's natural movements, are essential. Doing 50 curls a day will jack your biceps up, but for what? You need to work your muscles in proportion to achieve balanced results. I'm not going to get into specifics here, but I'm going to recommend the book "The New Rules of Lifting" to get you started. It has everything you need to know.

In reply to the meathead suggesting leg presses down below, beware of this exercise. Leg presses force your back into a position which the human body is not designed to maintain, especially under the strain of heavy weights. He's correct in that lower body strength is key, but build it by doing safer and more effective exercises like dead lifts and squats.

Answer 6

Ok. Make sure you eat loads. Lot of protein and carbs right after you lift.
As for exercises, work the big muscles first, then progress to the smaller ones
for example, work your chest first, then your back, then your shoulders then biceps, then triceps. Don't forget your legs (they're a big muscle group...work them first hahaha) and your abs (core). Do loads of situps.
Lift for about an hour every other day. You gotta sleep like a pig, for muscle to grow and eat, eat, eat. Don't get fat though. Go running to burn fat. Eat foods with less fat.
For many, many exercises, go here: http://www.athletes.com/fun/exercises.htm

Remember to keep your workouts different. This enables your muscles to adapt and grow faster. And again, eat, eat, eat. And since you're playing football, make sure you get a thick neck, and big chest and shoulders. Body armour, man.
Keep safe, don't break any bones, especially your neck. Cause you're finished if you do.

Answer 7

Eat 6 meals a day. Lots of meats and fish. Lifts weights but dont over work yourself. You want to build the muscle not tear the muscle. After doing all of your sets, take a rest (nap) takeing a rest right after lifting will go towards muscle growth..

Answer 8

You can't just do a lot of weight-lifting, but you must eat well too. Try lean meats such as fish and other healthy proteins, like nuts. Eating right can contribute to muscle build-up as well.

Answer 9

SuperFoodsRX:
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Give it a try.
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Answer 10

Wow. I'm in college right now and I played football in high school. Lemme tell you man, I was like you. I was skinny and I almost died (my vertebrae was misaligned by a bit (just enough not to paralyze me, a little more and it could've killed me)). I only did it to try to get girls. Lemme tell you, if you're doing the game for girls, quit it. Do the sport because you love it not because you want some pussy. In the beginning I did it for girls but then when I became injured. I lost self-respect for myself and I wanted it even though no one judged me. So long story short, I did football for myself and no one else and I succeeded. Anyways. Your position determines what you should train on.

Wide/Receiver- My position, I was 2nd string (Damn you Dylan Kolher) You should train your legs and do a lot of cardio. When I did this position I worked on everything because I was Wide Receiver and Line Backer. But running counts. The coach likes when you can catch and can sprint hella fast. So train on cardio a lot. Don't do a 15 minute jog. I ran for 2 hours a day (in the morning) just to get to 2nd string. Work on dodging and taking tackles. A person cried when he got tackled and we kinda felt bad.

Linemen/Linebacker- Bulk up. My friend needed to gain some muscle so all he did was drink a lot of protein shakes and work out a lot. I'll explain working out on the bottom.

QB- This requires more mental game than any other position. You have to know how to throw like a pro. Work on throwing a lot and practice it to perfection. You also have to run a lot. Like I said, cardio. Even linemen have to run.

Runningback- The hardest position ever. You have to run more than a WR. They sprint and they're pretty buff. More of a lean muscular thing going on. They also take a lot of hits and can get back up and keep playing.

If you're skinny (like I was) eat a lot of carbs. Don't force feed yourself, just eat a lot of carbs. The fastest way I got muscle was eating hella and then working out to the point of exhaustion a couple of hours later.

Working Out- The most important part of football. Work out once every 3 days to the point of exhaustion or work out everyday but a different muscle. This is Matt Hooker's (my friend who played Slot) workout.

Worked out arms on Monday, legs on Tuesday, Back on Wednesday, Cardio Thursday, Abs Friday, then for the weekend he took a break.

As for me, I worked out 2 days a week and took only 1 day break. For the other 4 days, I did rigorous cardio. So here was my schedule:

Monday-Eat hella dinner and drink a protein shake. Digest for 2 hours then hit the weights. I worked out for 2 hours but I worked out every single part of my body. To the point where I wanted to pass out. Arms, Legs, Abs, and back. Took a shower and went to sleep at 10:00.

Tuesday & Wednesday= Ran to the mountains and back home (took like 2 hours) then made myself a protein shake

Thursday- Did exactly what I did on Monday.

Friday & Saturday- Cardio again. Same thing like Tuesday and Wednesday.

Sunday- Rested and thanked God.


Good luck bro. And don't listen to anyone else because they never played football and had to do up-downs for 10 minutes because someone forgot their jersey. Also do your homework. I did my homework in class and I finished it at home before dinner.

P.S. Give them hell next year kid. It's nice to see someone who reminds me of myself. ALSO DON'T TAKE ANY SPORTS ENHANCING SUPPLEMENTS LIKE CREATINE AND **** LIKE THAT! It'll kill your package size. Stick to pure protein shakes, nothing else. Work out every part of your body even if you become a wide receiver because the body is only as strong as it's weakest part.