[hollywood44]

so what specifically do you suggest

[mr_bhana]

eat big- you dont eat you dont grow, simple as, set yourself a wieght goal, high protein, high complexed carbs, 5-9 meals a day, your gotta eat to recover, you dont wanna have loads of muscle sorness on the field

train big- heavy weights, suitable rep range, your gonna be playing games probably once a week and training often, so hit the weights hard

sleep big- atleast 8 hours a night, you gotta recover and grow which is all done throughout the nights

stick to the basics and youl go far

[youngmusclejock]

Originally Posted by Kaboom

Eat!lift! sleep!
Do the basic simple lifts and go heavy as hell

kaboom is correct u have to eat big to be big....

[chrispghmuscle]

I'm curious, what's your height / weight.. ?

[Thomas_Rivera]

Originally Posted by hollywood44

ok I play middle linebacker and full back and need more mass

suggestions?

[hollywood44]

i am 5'7 1/2

[Thomas_Rivera]

Honestly, doesn't your coach teach you these things? I've never heard of a team where there isn't a coach or head that doesn't lead the training for its football players.

[I 4m Legend]

Originally Posted by Thomas_Rivera

I wanted just big biceps too, and chest, not really interested in any other muscle, because what do girls really pay attention to

I used Derek Salvatore's implosive training routine, it works best just for people that want to build up solely large biceps. First two weeks you train biceps twice (or three times) a week with 20-40 percent of your 1 rep max for biceps, and you do everything to failure for 14-20 sets (Depending on expertise).

Next 3 weeks you go 80-90 percent to failure for at least 10-15 sets twice a week. Then the last 2 weeks you go 95 percent 1rm 10 sets and finish up with 3-6 sets of at least 120 percent negatives.

Really works for biceps.

best advice I have ever heard. You do lighter work on your arms in general because if you over develop the triceps or the delts then the biceps will look alot smaller. lmfao

[davegillis]

Biceps have very little to do with foot ball I would defently work on ur core and legs but you should train eveything so u don t look like a scale size of greg valentino

[under construction]

Originally Posted by Thomas_Rivera

I freakin love this for god sakes man Im laughing so hard I can barely type.

OK ...OK.. back to the question at hand heres what I got. Since you seem very green try this eod its simple three exercises, for three sets of ten, three days a week. deads 3 x 10
flat bench 3 x 10
squats 3 x 10

do this mon- wed-fri take weekends off
eat clean and big sleep big stay hydrated do it for 3-6 months and then worry about isolation you should develope a really good base and be ready for a split. dont go light!

[Thomas_Rivera]

I just don't understand how anyone from a football team, especially a linebacker would not have acess to information from a coach on how to do things. As far as I know when your too small or incapable they either play a different player or tell you to gain weight.