I need some exercises (preferably weight lifts) that will help build muscle mass. I need to gain more weight for football and I definitely need more muscle mass to increase that weight.
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Hope this help,
bench press, squat, pushups, crunches, incline, and for the weight hit up the local all you can eat and just pig out.
Power cling and dumbels
Here is the one I use:
Its a 2 day split
Workout A
* Squats: 5 x 5
* Bench Press: 3 x 10
* Deadlift: 5x 5
* Rows 5X5
* Dips (weighted): 3 x 5-8
Workout B
* Squats: 5 x 5
* Chin-ups(weighted) : 3 x 10
* Press: 5 x 5
* Power Clean: 3 x 5
You will gain a lot weight using this.
bench press, squat, curl , lat pull down will help a bit and a power clean……………………..on each do a wait you can do 3-5 times and do it twice then te next day do a weight you can do 8-10 times and do that twice just keep alternating (any other exercises will help)
do many compound movements (exercises that incorporate a mximum amount of muscles at one time)
Pretty much abel’s plan, except for the no xplode. it is really bad for you. i tried it and felt sick for 3 days. it destroys your liver. take pure whey protein after each workout to gain strength and mass. optiumum nutrition’s gold standard chocolate taste like nesquik.