T Nation

Gaining Weight and Strength for Football


Hey I'm fifteen years old, 6 foot 2 and 158 pounds. I'm looking for a workout program to build strength, size, and explosiveness, before spring football (which leaves me a lot of time to gain weight). I workout at home and only have 2 adjustable dumbells, an ez curl bar, a straight bar, a bench, and a pullup bar.

Also i need high calorie snacks ideas for the school year.


I like Westside for Skinny Bastards, it helped a lot of college football players.

you have the caffeteria to gorge yourself for food.


I was thinking of doing ws4sb but eating at the caffeteria will get expensive


Yeah, ws4sb part 3 IMO.


Eat. Eat everything you can get. Include some vegtables. Get a Costco card if possible, it'll help keep costs down if you shop smart. Stay hydrated and get proper sleep.

Snacks: Almonds, hard boiled eggs (cheap at Costco), oatmeal w protein, nuts, dried fruit and heavy cream, peanut/almond butter w jam or banana and protein powder rolled up in big tortillas, greek yogurt w nuts and protein, frozen ground sirloin burgers (available at costco, pre-cook and season them then chill them for ease of transport) add EVOO to all kinds of stuff (cooked veggies, mashed potatoes, shakes). Some people do well with GOMAD (Gallon Of Milk-whole A Day) over and above their "real" food, but that obviously depends on how well you do with dairy.

This is a link to a really basic nutitional article that I like. It's not bulking specific at all but it does lay down a decent foundation for sports nutrition.


Above all be consistent, both in terms of eating and training. If you can discipline yourself to keep a food/training log, it may be helpful for keeping you honest. All the best in the coming season.

EDIT - I didn't register that you were fifteen when I read your post. Sorry. I still think most of what I said applies, but obviously you need to work with your folks on this as far as groceries etc. Chris gives some good advice below. I particularly like the Hour of Power as well, but I couldn't remember which artcle it was in.


Start off with this basic plan. It's something that all younger athletes should do before progressing to free weights:

Mon., Wed., and Fri.
Squat 2x15 (No weight, keep both feet flat on the floor.)
Push-up 2x15 (On your toes, go until the chest almost touches the floor.)
Lunge 2x15 (Alternate legs, 1 rep left/1 rep right.)
Neutral-grip pull-up 2x15 (assisted if necessary. Could be substituted with inverted rows.)
Plank 2x15-count (Hold the top part of a push-up, on the toes, arms straight, keep the whole body straight. Count to 15.)
Burpee/squat thrust 2x15

As soon as that workout is "easy" (could take one week, could take six weeks, doesn't matter), there are any number of free weight-focused programs you can start on.

You're super-underweight, so as much as possible, try to focus on eating the foods listed in this article:

Also check out this article for weight-gaining tips, especially the "Hour of Power":

In general, make sure you're eating three good, solid meals everyday, with one or two snacks or big shakes in between meals (not instead of meals). Don't try to eat superclean like a competing bodybuilder, but don't gorge all-out on buckets of soda and junk food. Also, try to get plenty of sleep.


thanks guys loads of help :slight_smile: