I am a sophmore in high school and a three sport athlete. I play football, baseball, and I wrestle. I have lifted for about two years now and gotten constant gains in my lifts. During football season I weighed 155 and now I weigh 140 for wrestling. Throughout all my life I have played skill positions and am playing defensive end in football next year so I would like to get up to 170. I have the capability to lift everyday of the week during baseball season if that helps with the program. Also, I have taken whey protein before is that good or should I try something else? I was wondering if anybody knew a workout program and weight gain diet that can help me gain weight (mostly muscle) and strength reasonably fast.
For the program try Joe DeFranco’s Westside For Skinny Bastards. For the diet just try to get in as much high quality calories as possible. You should try to get in about 210 grams of protein(1.5 grams per pound of bodyweight). Try to get in a lot of fruits and vegetables for carbs and some olive oil for some extra healthy fats. You need to be eating every 2 to 3 hours. Some good foods would be milk, eggs, tuna, cheese, yogurt, cottage cheese, fruits, nuts, olive oil, vegetables, peanut butter, sandwiches, oatmeal, red meats, etc. Basically just eat as much as you can of these foods. Don’t worry about gaining fat although some fat gain also goes along with a gain of muscle. As long as you’re lifting the muscle will come along. Yeah whey protein is a good protein for your goals.
I looked up westside for skinny bastards and he had MAX-EFFORT (monday), Lower Body (wednesday), and REPITITION (friday). But he also had this…
MONDAY (A.M.) - MAX-EFFORT Upper Body lift
MONDAY (P.M.) - Sprint work, conditioning, GPP or skill training
TUESDAY - OFF or Restoration techniques
WEDNESDAY - Sprint work, conditioning, GPP or skill training
THURSDAY - REPETITION Upper Body lift
FRIDAY - Sprint work, conditioning, GPP or skill training
SATURDAY - Lower Body lift
SUNDAY - OFF or Restoration techniques
In it he had many different lifts under each section. Should I change my lift that I choose to do under each category every week or just stick to one of them?
You will have to adapt it to your shedule.
The day after a ME workout, you will not be at your best for sports so do the ME day where it makes sense to you. Doing Sprint work, conditioning, GPP or skill training in the evening of a ME day will help your recovery to some extent. Your repetition days should be less taxing on your body but it could still affect your sports performance, just not as bad. They should be separated from your ME days by about 3 days.
The exercises you do should be large muscle, compound exercises. You can mix it around but 80% or more should be from this list or variations of these:
Back Squat
Front Squat
Deadlift
Romanian Deadlift
Bench Press
Overhead Presses
Dips
Bent Barbell Row
Pull ups
Cleans
Snatches
Unilateral variations should be done occationally.
It’s easier to see progress if you come back to the main lifts every week or 2 at least. Keep a log and make steady progress.