Need advice from someone!!!

[work_hard777]

Hey im almost 16 years old and i need some advice on how to get stronger fast. Im on protein and thats it, but im wondering if there are anyother ways to help me build good muscle. Im also in 3 different sports and i need to stay well conditioned, so whats the best way to keep building a lot of muscle but at the same time stay in good condition for sports. Detailed info would be appreciated. Thanks for your time.

 

[hawaii50]

well, if you're playing 3 different sports, i imagine you're doing lots of running.. running eats muscle. sad but true.

eat like a horse!!! thats all you really need to do.. eat eat eat and lift you'll gain muscle quick

theres a bunch of other things i was gonna say..... but i have to cut it short cuz i have to leave for work.

later

 

[bignate73]

eat as much as you can, if you are that active, the excess calories wont stick on you. and if they do, it won't be very long before you burn them off. you need the excess calories to ensure you are using your protein for recovery and growth and not energy.

sleep as much as you can. sleep=recovery

why stronger? in what areas? what sports do you play? this would help immensely in determining what specifically to do.

 

[eat big]

I would suggest eating a good clean diet full of meats, carbs and EFA's. It sounds like you dont want to put on sloppy weight so eat stricter than you normally do. At the same time eat more than you normally do. So basically I would recommend eating a larger cleaner diet.

Get plenty of rest, 3 sports and training can be very taxing on the body. That should help keep your weight down too.

 

[BOOEY]

You certainly didn't mean 3 sports at the same time? Maybe you meant 3 sports over a course of a year - split up over the seasons (fall,winter,spring) ???

 

[work_hard777]

You certainly didn't mean 3 sports at the same time? Maybe you meant 3 sports over a course of a year - split up over the seasons (fall,winter,spring) ???

Yeah i do 3 sports over the course of the school year. I do FOOTBALL, WRESTLING, and BASEBALL. WRESTLINGS the biggest though since strength means alot to have but you also need to be well conditioned to be able to compete well and place well in state.

 

[Madcow2]

Obviously food - adequate protein and nutrient balance. Nothing crazy here, it's not rocket science you don't have to run your diet like a monk.

Training, a program that concentrates on good exercises that translate well to performance and fundemental strength. Squats, deads, powerclean, bench, row, standing military or push press, chins. All free weight, barbell, no machines. Work at getting better at them.

Probably the best descriptions on squat, bench, and dead on the net here. Read and study them carefully no matter what you think you might know. http://www.midwestbarbell.com/totalelite/index.php?showtopic=14

This is a pretty fundemental basic program used to strengthen and add muscle to athletes. If you want to gain weight, eat more, if not then don't. You will get strong regardless but obviously stronger if you keep eating to put on more muscle. It's pretty bullet proof and will work quite a bit better than 99% of the garbage that's out there. Variations of it have been used extensively anywhere from novices to elite athletes over the years. It pretty much works and the guy who made it, Bill Starr is about the best strength coach to have walked the earth. http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

If you have $25, buy Rippetoe's Starting Strength. It covers the exercises and programing for novices in depth. It's written from a coach's standpoint so it should get you up to speed. It also includes the powerclean which alone is worth purchasing the book since you are serious about sports and most high school coaches can't teach the lift worth crap (let him read the book after you). Probably the best money you could spend if you want to get strong. Rippetoe uses very similar programs to the one above and is well known for his success at strengthening and adding muscle to novices in very short time frames. www.startingstrength.com