T Nation

Gaining 20 Lbs. for Football

Powerlifting
#1

hey what up!?
i’m new on T-Nation and not really a bodybuilder but just started to play football as a db and rb. i’m 5’8.5’’ and weigh 164lb i don’t know my body fat and dont know if u can tell by my avatar?! thing is, i wanna gain like 20lb of lean muscle mass. what time period is realistic? i 'm naturally muscular and gain easy i think.

plus i’m going for strength and especialy speed. what repititions should i do and how much weight? finally how can i naturally boost my own t and make my balls work overtime? will eliminating carbs help? and any one know anything about plyometrics?
pleeez help a brother out!!! the more detailed the better! thnx peace!

#2

go to http://www.defrancotraining.com/index.htm and look at Westside for skinny bastards under the articles.

#3

there is a 20 rep squat program that is pretty effective. check out gardencatering’s thread. if you can find it get “super squats” by strassen

#4

ok, how long have you been lifting for?

What’s your bench, squat, and deadlift?

How old are you?

#5

just do what the other guys said and go to DeFrancos he’s got the best training program by far for football. other than that just read all you can about diet and nutrition on this site and don’t waste your money on all the hyped up supplements out there, diet is where it’s at.

#6

Just keep your calorie and carb intake high. Eat often, like every 2-3 hours, and the more calories the better, carbs and protein to the max. A tuna sandwich on sour dough and whole graim mustard with provolone and even a little saurkraut is bomb diggity. And tuna’s cheap so stock up on it.

Lift hard with big compound lifts, multiple muscles at a time. I like WS4SB, great program. I’d also recommend adding cleans and split jerks in there for good measure. Awesome for the whole body, build a strong core and help with that hip pop that’s so important in football. And squat your scrawny little ass off.

#7

[quote]kanayo6 wrote:
hey what up!?
i’m new on T-Nation and not really a bodybuilder but just started to play football as a db and rb. i’m 5’8.5’’ and weigh 164lb i don’t know my body fat and dont know if u can tell by my avatar?! thing is, i wanna gain like 20lb of lean muscle mass. what time period is realistic? i 'm naturally muscular and gain easy i think.

plus i’m going for strength and especialy speed. what repititions should i do and how much weight? finally how can i naturally boost my own t and make my balls work overtime? will eliminating carbs help? and any one know anything about plyometrics?
pleeez help a brother out!!! the more detailed the better! thnx peace![/quote]

You must do cleans and push presses. Do a heavy weight like 4 sets of 5 reps. This will make u more explosive and faster. Also work whatever body part you think is weakest, because that will grow the quickest which would equal more muscle on you which would equal more pounds.

trust me

#8

how the hell can you all try to give this guy advice when you essentially know nothing?

I know WSSB is a great program, but how can you determine if it would even be appropriate for him?

#9

[quote]Young O wrote:
kanayo6 wrote:
hey what up!?
i’m new on T-Nation and not really a bodybuilder but just started to play football as a db and rb. i’m 5’8.5’’ and weigh 164lb i don’t know my body fat and dont know if u can tell by my avatar?! thing is, i wanna gain like 20lb of lean muscle mass. what time period is realistic? i 'm naturally muscular and gain easy i think.

plus i’m going for strength and especialy speed. what repititions should i do and how much weight? finally how can i naturally boost my own t and make my balls work overtime? will eliminating carbs help? and any one know anything about plyometrics?
pleeez help a brother out!!! the more detailed the better! thnx peace!

You must do cleans and push presses. Do a heavy weight like 4 sets of 5 reps. This will make u more explosive and faster. Also work whatever body part you think is weakest, because that will grow the quickest which would equal more muscle on you which would equal more pounds.

trust me[/quote]

so if anyone wants to gain mass they jsut do compound movements…no nutrition factor or anything…yea

and you should research for a bit your self kanayo, i’v made the mistake of asking to much, dont do the same thing

#10

i wish all these people posting “do this just like this” would try coaching people in ANYTHING. Weightlifting, football, hockey, or life.

Kanayo, the more information you give us the better we can help. — It’s not about asking too much, it’s more about giving too little info, or being lazy about reading about something we suggest.

#11

[quote]hockechamp14 wrote:
i wish all these people posting “do this just like this” would try coaching people in ANYTHING. Weightlifting, football, hockey, or life.

Kanayo, the more information you give us the better we can help. — It’s not about asking too much, it’s more about giving too little info, or being lazy about reading about something we suggest.[/quote]

agreed

#12

[quote]hockechamp14 wrote:
i wish all these people posting “do this just like this” would try coaching people in ANYTHING. Weightlifting, football, hockey, or life.

Kanayo, the more information you give us the better we can help. — It’s not about asking too much, it’s more about giving too little info, or being lazy about reading about something we suggest.[/quote]

There is a voice of reason on T-Nation!!

I guess this is the equivalent to someone asking how to increase their deadlift and the answer being “yo bring the pchain up man. GHR’s good mornings and all that”