Tips to gain mass

[dRom]

:yelrotflmao:im 15 5'8'' 165...im just about to end my freshman year of football and i have a chance of getting varsity playing time next year but i do go to a good school so as of right now i am too small..

my goal is to be 175-180 by this summer. i want to gain that without puting on alot of body fat.

right now i workout about 3-4 times a week and do alot lower body exercises(squats, hacks, seated calf raises)

and as of supplements i just take whey protein and a multivitamin.

SOO if anyone has any helpful advice on how i could gain 10-15lbs of muscle in about 8 months then let me know...thanks

 

[littlered]

It is possible to gain muscle mass without a lot of fat. In order to gain muscle mass, you have to work your muscles to overload. I don’t know how familiar you are with the different types of training, but according to Matt Brzycki, author of A Practical Approach to Strength Training, the overload principle states “that in order to increase muscular size and strength, a muscle must be stressed, or “overloaded” with a workout that is beyond its present capacity”. Basically you have to perform an exercise within a given number of reps and take your muscles to muscular failure (i.e. can’t perform the last rep completely while still under control). I would suggest that you try high intensity training, where each exercise is intense/hard and the training sessions are brief (usually less than an hour). As with any weight training program, it’s important to perform each exercise slowly and under control (avoid ballistic movements) and whenever possible, muscles should be worked from largest to smallest. I would also suggest that you keep a log/journal that tracks your progress. With high intensity training, it is extremely important to have adequate rest in between each workout session; that is why you only need to do these exercises 2-3 times a week. High intensity training is supported by the American Society of Sports Medicine (ACSM) and is used by several teams, including the Steelers and Michigan State. As you gain strength/size, you will need to continue to increase the intensity level in order to continually bring your muscles to overload.