On the football field, the team that wins is usually bigger, stronger and faster than its opponent. More often than not, those players got that way by training hard, eating right and conditioning their bodies to withstand the physicality of the game. For you to get your body to that point, you have set a weight gain plan and dedicate yourself to sticking to it.
Goal
Set a goal for yourself. Having a specific number or end result to work toward can help motivate you and drive you to work that much harder. Define what your goal weight and total body fat percentage is going to be when your training is complete. Even go so far as to set lifting goals, such being able to squat a certain weight or bench press a certain weight. Keep your goals realistic and attainable.
Diet
You can lift weights every day with perfect form, but without the proper diet your body isn't going to respond. Someone who is trying to build muscle mass should be eating 1 g of protein per pound of lean body mass. That means if you weigh 180 lb., and you have 10 percent body fat, you should eat 162 g of protein every day. Space the protein intake out over the entire day, and make sure to get in some fruits and vegetables, too. If you're having trouble racking up the grams, consider protein shakes for an added boost.
Weight Training
Now that you've got all the protein your body needs, it's time to put it to use. Build a workout plan that covers every major muscle group in your body, and space it out over five days. Concentrate on proper form over heavier weight. The stronger your body gets, the more weight you'll be able to stack on. Don't work the same muscle groups several times in just a few days. When you lift weights, you're actually tearing microscopic muscle fibers and between workouts is when the fibers regrow. The added protein intake helps those fibers grow back bigger and stronger. That's why it's important to rest your muscles between workouts and to do a different muscle group every day.
Positions
An offensive lineman isn't going to have the same plan as a cornerback. Understand your role in your position on the field, and develop a plan that corresponds with the muscle movements that you're going to use most often. Linemen need to concentrate on lower body driving power, stability and upper body push movements. Skill position players need to concentrate on quick-firing reactive muscle fibers and endurance over an extended period of time.
Conditioning
It's great if you're bigger and stronger than your opponent, but it does you no good if you're flat on the ground by the time the fourth quarter rolls around. A weight gain plan for football needs to include some conditioning so you're stronger in areas other than just short bursts. Run several miles at an incline while wearing ankle weights to increase your stride strength, or push lightweight dumbbells into the air while you spend a half hour on the Stairmaster. You should do conditioning a minimum of three times per week.
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