As a linebacker you need to be quick, strong and agile all at the same time. The main responsibility of this position is to stuff runs up the middle and defend passes. Since you have to be able to stand up to larger linemen and sizable fullbacks, you must also have a good amount of mass yourself. The best way to gain muscle is through the right training and eating tactics.
Step 1
Boost your caloric intake to bulk up. Utilize an online calorie tracker like Calorie King to monitor your intake for one full day. Make sure to include food and liquid calories to be as accurate as possible. Add 500 calories to this number and make this your new total.
Step 2
Choose healthy foods that are quality sources of protein, carbs and fats. Protein is the building block of muscle, complex carbs give you energy and essential fats boost testosterone, which is a muscle-building hormone. Include lean beef, chicken breasts, low-fat dairy products, whole grains, beans, fruits, vegetables, nuts and seeds in your diet.
Step 3
Eat every two to three hours to constantly supply your muscles with nutrients. This will also give you consistent energy levels and make it easier to fit in more calories. Eat your first meal as soon as you get up and combine protein, carbs and fat with each meal. Baked halibut with steamed broccoli and quinoa is a meal example.
Step 4
Perform multi-joint exercises to get the best bang for your buck. Multi-joint exercises work more than one muscle at a time, leading to fast gains in size. Do exercises like bench presses, push presses, bent-over rows, squats and deadlifts. Utilize weights that are so heavy that you can only do eight to 12 repetitions. This will max out your muscles. Aim for four or five sets and take two days off in between workouts to allow your muscles time to heal.
Step 5
Whip up a post-workout shake as soon as you get done with your workouts. Pour eight to 12 oz. of ice cold grape juice into a shaker cup. Add whey protein powder and a serving of creatine and close the lid tightly. Shake it up until it is consistent, flip open the cap on the spout and drink it.
Step 6
Get adequate sleep every night. While you sleep, your body releases hormones that are essential for muscle building, and you also get a chance to rest your body. The Centers for Disease Control recommend that adolescents from 10 to 17 years old get 8 1/2 to 9 1/2 hours of sleep a night and adults get 7 to 9 hours a night.
Tips and Warnings
- The post-workout shakes contain nutrients that will replace your used up glycogen and boost your muscle recovery. Glycogen is the stored form of carbohydrates which get used for energy when you exercise.
Things You'll Need
- Shaker cup
- Whey protein powder
- Grape juice
- Creatine
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