There are a lot of players out there that need to get bigger.
This is often difficult because genetic limitations are hard to overcome.
Fortunately, I believe that you can overcome them.
In high school and college athletes you see that some players may be developmentally behind, either from puberty or they just haven't hit growth spurts yet.
On the other hand, some players are early bloomers and got out to an early start.
These are the kids everyone is always trying to catch up to.
It is important to realize that your body is going to grow to it's natural height and size regardless of what external factors you place upon it.
But, the amount of muscle that is on your body definitely can be increased.
The word hypertrophy is a fancy word that simply means you are increasing the size of your muscle fibers; you are not creating new muscle fibers.
To increase the size of your fibers, we've found that doing multiple sets with moderate weight and minimal rest seems to work best.
Use multi-joint movements that work the large muscle groups so you can stimulate as much muscle as possible.
For example, do exercises like the squat, RDL, chin up and bench for 4-5 sets of 15 or more repetitions.
Limit your rest intervals in between sets and try to maintain your technique as best as you can as you fatigue.
This is going to feel like a ton of volume (sets x reps = volume).
Of course, there is a point of diminishing returns when it comes to volume, but we're not exactly sure where that is for every person.
Doing 4-5 sets per exercise and 2-3 exercises per body part seems to work well for most of our athletes.
One factor that often gets ignored when people are trying to gain size is that, while more volume is better, you still need to fully recover.
You will be extremely sore when you do this much volume and need to take 48-72 full hours between sessions so that you allow your body to fully heal and prepare itself to give great effort for the next session.
Doing back to back sessions will not only dilute the potential gains of the first session, but it will prolong recovery after the second session.
This will inevitably lead to overtraining.
Overtraining is a skinny man's nemesis and will prevent gains in strength and mass.
All of this volume will create damage to the muscle fibers which triggers a cascade of hormonal responses.
The result of the this is that additional protein is inserted onto your muscle fibers.
Over time, the additional protein creates thicker muscle fibers, and eventually the changes go from microscopic, to noticeable by everyone.
Do not depend on supplements and gimmicks to gain size.
Depend on your work ethic and your diet to gain weight the right way and keep weight on.
Do your research and find out what works the best for you.
You need to find foods that you like so you can eat large quantities.
This will help you recover faster so you can train harder.
Researchers have found that having amino acids available in your bloodstream helps make it easier for you muscles to add the protein to you muscle fibers.
This means that you'll want to eat plenty of protein, especially right after your workout.
Keep in mind, that you can only digest about 40 grams of protein at a time, so there is no need to consume more than that.
Like I said, you don't need to take supplements to make this happen.
Simply eating protein-rich foods like meat and dairy products is all you need.
If you've always struggled to pack on size, keep in mind that this is going to be a full-time job for you.
The hour that you spend in the weight room will be the easy part.
Eating large quantities of quality food consistently, day after day, week after week will be the hard part.
Stay focused and think long-term.
Adding a pound of muscle takes a long time, so don't expect to grow over the weekend.
If you follow these guidelines, and give yourself time, you will eventually put on size.
Train smarter and harder! Visit http://www.
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