I’m a 16 year old sophomore and play fullback and linebacker at the varsity level. Last year, being a year younger than the other varsity guys, I got thrown around a bit. I’m trying my hardest to gain weight but it doesn’t seem to work. My strength numbers are going up but my weight and size is staying about the same. Any help would be appreciated
BW: 202
Bench:270
Squat:335
Deadlift:455
Clean:230
[quote]Hunter2016 wrote:
I’m a 16 year old sophomore and play fullback and linebacker at the varsity level. Last year, being a year younger than the other varsity guys, I got thrown around a bit. I’m trying my hardest to gain weight but it doesn’t seem to work. My strength numbers are going up but my weight and size is staying about the same. Any help would be appreciated
BW: 202
Bench:270
Squat:335
Deadlift:455
Clean:230[/quote]
Check out the 5/3/1 forum and Wendlers posts on here and EliteFTS.
This will give you a structured program to increase strength and speed…similar to what you will find in college weight rooms.
His nutrition is also simple, 3 solid meals with a protein shake with each one…concentrate on getting stronger, that is the most important thing.
[quote]Hunter2016 wrote:
I’m trying my hardest to gain weight but it doesn’t seem to work.[/quote]
What, exactly, did you eat yesterday?
You’re 5’10", correct? About how fat are you? Not a percentage, but are you more pudgy, kinda lean, or what?
What does your training week look like? (Days, exercises, sets, and reps)
[quote]Chris Colucci wrote:
[quote]Hunter2016 wrote:
I’m trying my hardest to gain weight but it doesn’t seem to work.[/quote]
What, exactly, did you eat yesterday?
You’re 5’10", correct? About how fat are you? Not a percentage, but are you more pudgy, kinda lean, or what?
What does your training week look like? (Days, exercises, sets, and reps)[/quote]
I have a really hard time eating breakfast so that depends on the day. For lunch I eat 2 sandwiches with turkey breast, 2 bags of baked chips, Gatorade and water. After school pre workout, I ate 2 PB&J sandwiches. For dinner I had 5 fajitas with chicken and onions and rice. It’s hard to eat well with a family that eats whatever they want haha. I take pre workout, protein and creatine
If consider myself pretty lean, not fat but no visible abs either, just muscular with a flat stomach and no flab.
My training schedule is
Sunday: Deadlift, Deadlift assistance, shoulders, traps
Monday: Speed, conditioning, footwork and plyometrics
Tuesday: Bench, triceps, shoulders
Wednesday: Back, biceps, traps, plyometrics
Thursday: Squat and legs
Friday: Upper body “Look good” day
Saturday: Speed, conditioning, footwork
If you’re not gaining weight, you simply are not eating enough. I strongly recommend eating breakfast every day.
Try this once a week…
[quote]UtahLama wrote:
[quote]Hunter2016 wrote:
I’m a 16 year old sophomore and play fullback and linebacker at the varsity level. Last year, being a year younger than the other varsity guys, I got thrown around a bit. I’m trying my hardest to gain weight but it doesn’t seem to work. My strength numbers are going up but my weight and size is staying about the same. Any help would be appreciated
BW: 202
Bench:270
Squat:335
Deadlift:455
Clean:230[/quote]
Check out the 5/3/1 forum and Wendlers posts on here and EliteFTS.
This will give you a structured program to increase strength and speed…similar to what you will find in college weight rooms.
His nutrition is also simple, 3 solid meals with a protein shake with each one…concentrate on getting stronger, that is the most important thing.[/quote]
I’d say his “5/3/1 for football” would be perfect in this situation. Actually, I’d have aspiring athletes from any run & jump contact sport look into it. Also, OP, fix your diet.
OP, a sophomore in highschool who is 202lbs at 5’10 “muscular with a flat stomach and no flab” is a REALLY solid build. I mean REALLY solid.
Here is a tip: DO NOT GAIN WEIGHT JUST FOR THE SAKE OF FOOTBALL SCALE WEIGHT.
Dont do it. Please.
Fix your diet (if you can. I know it’s hard when your parents buy all the food) and continue to train hard. As long as your strength is increasing consistently then don’t worry about having to cram on 15 pounds in the offseason. It really isn’t going to help you like you think it will.
Quality not quantity my friend. Good luck
[quote]gregron wrote:
OP, a sophomore in highschool who is 202lbs at 5’10 “muscular with a flat stomach and no flab” is a REALLY solid build. I mean REALLY solid.
Here is a tip: DO NOT GAIN WEIGHT JUST FOR THE SAKE OF FOOTBALL SCALE WEIGHT.
Dont do it. Please.
Fix your diet (if you can. I know it’s hard when your parents buy all the food) and continue to train hard. As long as your strength is increasing consistently then don’t worry about having to cram on 15 pounds in the offseason. It really isn’t going to help you like you think it will.
Quality not quantity my friend. Good luck[/quote]
This times infinity thousand. You’ll gain weight by growing through puberty, and gaining good muscular gains. Worry about getting faster and stronger, and GETTING GOOD AT FOOTBALL Work on your footspeed(dot drills, ladder work, lateral running practice), find some teammates to work on shedding blocks or avoiding a block to begin with, get fast enough to beat the back to the hole/edge/corner, work on tackling technique. Do anything to make yourself a better football player except gain weight for the sake of gaining weight.
That’s a few years old but remember THOSE ARE GROWN. ASS. MEN. In the NFL. You’re 16.
[quote]gregron wrote:
OP, a sophomore in highschool who is 202lbs at 5’10 “muscular with a flat stomach and no flab” is a REALLY solid build. I mean REALLY solid.
[/quote]
Lol, I graduated high school at 5’9" 130…
Thanks for the input guys, really appreciate it
[quote]Hunter2016 wrote:
Thanks for the input guys, really appreciate it[/quote]
No problem.
I played football growing up, all the way into 2 years of college. I had a few friends play big time D-1 ball and 2 that made it to the NFL.
Sooooooo many kids are under the impression that that need to gain weight in high school in order to be good. That are fixated on a scale number and not performance. It happened to a lot of good friends and even to my younger brother who end up with lots of extra fat that needs to be stripped off when you get to the next level.
Keep working on getting stronger, getting faster and getting better at your position. Keep the weight gain slow and steady, don’t worry about packing on weight to hit a number on the scale just for the sake of it.
What do you guys think about doing 20 rep squats on say Tuesday and a 5/3/1 program on say Fridays? I wanna gain size and strength at the same time, I’ve read a few places that this would work well
[quote]Hunter2016 wrote:
What do you guys think about doing 20 rep squats on say Tuesday and a 5/3/1 program on say Fridays? I wanna gain size and strength at the same time, I’ve read a few places that this would work well[/quote]
You can address both with 5/3/1.
What’s wrong with staying the same weight but getting quicker AND stronger?
[quote]Hunter2016 wrote:
What do you guys think about doing 20 rep squats on say Tuesday and a 5/3/1 program on say Fridays? I wanna gain size and strength at the same time, I’ve read a few places that this would work well[/quote]
I have no experience with football, but I have had success running 5/3/1 with a set of 20 squats at the end of my squat and deadlift workouts.
[quote]T3hPwnisher wrote:
[quote]Hunter2016 wrote:
What do you guys think about doing 20 rep squats on say Tuesday and a 5/3/1 program on say Fridays? I wanna gain size and strength at the same time, I’ve read a few places that this would work well[/quote]
I have no experience with football, but I have had success running 5/3/1 with a set of 20 squats at the end of my squat and deadlift workouts.[/quote]
Boring But Big(5x10 with 50% of your training max after your main lift) is also a good way to get in some big volume alongside the standard 5/3/1 setup. You can stop after that, or do some more accessory work depending on your needs/work capacity. That said, Jim played major D1 ball(I always forget if it was Arizona or ASU, either way, Pac-10 ball, and he worked his way up to significant playing time from I think non-preferred walk-on status, which is no fucking joke), he knows his shit, don’t tinker, just work.
I don’t know what exactly the 5/3/1 for Football program has laid out, but I know it has conditioning and speed work, and I know it makes you bigger and stronger.
You could also go look into Joe DeFranco’s stuff, he’s continued to make tweaks to WS4SB to improve it as a program for high school athletes(mostly football players). His Limber 11 is something athletes should be doing every day, regardless of whose program you run.
[quote]chobbs wrote:
What’s wrong with staying the same weight but getting quicker AND stronger? [/quote]
The less you weigh the more you get thrown around. Believe me, I have experience!
And I think I’ll try adding the 20 rep squats to the end of my normal 5/3/1 work, but I still wanna squat 2 times per week, so should I do 5/3/1 twice per week or what?
[quote]Hunter2016 wrote:
[quote]chobbs wrote:
What’s wrong with staying the same weight but getting quicker AND stronger? [/quote]
The less you weigh the more you get thrown around. Believe me, I have experience!
And I think I’ll try adding the 20 rep squats to the end of my normal 5/3/1 work, but I still wanna squat 2 times per week, so should I do 5/3/1 twice per week or what?[/quote]
I would stick to what you’re doing -those numbers are fantastic for a 16yo. If anything I would take at least one whole day off a week from exercise.
[quote]Hunter2016 wrote:
[quote]chobbs wrote:
What’s wrong with staying the same weight but getting quicker AND stronger? [/quote]
The less you weigh the more you get thrown around. Believe me, I have experience!
And I think I’ll try adding the 20 rep squats to the end of my normal 5/3/1 work, but I still wanna squat 2 times per week, so should I do 5/3/1 twice per week or what?[/quote]
Have you read the 5/3/1 book by chance?