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!
----------------------------------------------------
Derek Manuel is the author of the best-selling, "How to
Gain Weight and Build Muscle for Hardgainers". If you want
to learn how you too can gain 20 to 30 pounds of solid
muscle in as short as 8 weeks, or if you just want more
quality information on how to gain weight and build muscle,
please visit http://www.hardgainers-weight-tips.com
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