URGENT HELP FROM THE GYM RATS

[jboxer562]

i just talked to the college baseball coach. he saw me pitch and liked what he saw. the problem is that i weigh 135 pounds soak and wet and he said he needs me to get to atleast 160 FAST.

help, ill listen to anything. and please dont say steroids or HGH lol

 

[AlbuquerqueIrishFan]

Well...first thing is to get to the gym often.

Try a training split like this:

Monday: Chest, shoulder & triceps
Tuesday: Back, Biceps, Forearms & Abs
Wednesday: Legs (quads, hamstrings & calvs)
Thursday: Chest, shoulder & triceps
Friday: Back, Biceps, Forearms & Abs
Saturday: Legs (quads, hamstrings & calvs)
Sunday: Complete Rest

You need about 200 grams of protein every day (chicken, eggs, protein powder)
+ lots of carbs too (pasta, brown rice, whole grain foods)

And most important, I suggest getting a muscle magazine subscription such as Flex, which is the best. It will keep you motivated and educated! You can pm me if you want more details.

 

[phork]

Speak to Barry Bonds.

 

[WabashFalcon]

You need to eat SIX (yes, I said SIX) meals a day. In addition, after each and every workout you have (be it running or lifting), POUND a Protein Shake within 15 minutes of finishing. If you don't, all the muscle mass you just made is going to be devoured by your body. Give it the protein to feed off of.

Also, do the muscle confusion as listed above. It will get you bigger.

 

[Bubba]

Honestly, the coach should have pointed you in the right direction. They should have a conditioning program even if it's not D1 level. You don't want to just put on weight, you want to put on lean muscle. Albq is leading you in the right direction. I'd suggest contacting a trainer, though. They can take your specifics into consideration when designing a plan.

 

[IHateMarkMay]

Peanut Butter Sandwich every night. Scoop more if you can tolerate it. I know college football players that needed to pack on some weight and muscle and that is waht their coaches wanted them to do.

 

[BillyIrish]

make sure you stick to a plan like the one outlined by alberquerque because muscle grows evenly. to put on muscle in your upper body, you need to really train your lower half with the same intensity.

 

[GO IRISH!!!]

Heavy weights, lots of healthy food. Basic lifts like bench press, military press, and - above all else - squats. Do not underestimate building the lower body to not only build mass, but to increase your overall strength.

 

[jason_h537]

fuck that pedro martinez and tim lincecum dont need muscle to dominate.

 

[NeuteredDoomer]

Well...first thing is to get to the gym often.

Try a training split like this:

Monday: Chest, shoulder & triceps
Tuesday: Back, Biceps, Forearms & Abs
Wednesday: Legs (quads, hamstrings & calvs)
Thursday: Chest, shoulder & triceps
Friday: Back, Biceps, Forearms & Abs
Saturday: Legs (quads, hamstrings & calvs)
Sunday: Complete Rest
...

Nice. Been there. It works. Abs can be worked every day. No need to purchase a damn supplement if you are willing to do the work. Add long term sprintwork plan to the regiment. Warmup sometimes with a mile jog. Build up. Albuquerque, want to join me cowriting a book? Money back guaranteed?

Why spend a dime on a magazine? You either want it or you don't.

 

[goldandblue]

Super Sets and Protein.

First off work abs everyday.

Monday-Chest and shoulders. Super set things together. Do one set of Bench rest 30 sec, do one set of Military Press rest 30 sec, one set of flys rest two minutes. Then Do the same thing over for 3 sets. If you are looking to gain muscle mass you will probably want to do a 3 set: 10 rep, 8 rep, 6 rep, format with heavier weights.

Wednesday follow same format but work legs

Friday follow same format but work back and abs <--- much harder workout on abs this day.

On Tues and Thursday Do some running. It will keep your Body in Much better shape as you will be developing cardio muscles with the running. Also helping with things like Muscle fatigue.

Do enough exercises on Monday Wednesday and Friday that with the super set format you can fill an hour to an hour and a half time. If you follow the format (1 set 30 secs, 1 set 30 secs, 1 set 2 minutes of rest before you start back on your first exercise) about an hour is all you will want and you will be ready to puke. As each weak goes by, increase your weights to an amount that you can handle with still getting the format completed.

This workout is designed for Intensity so be intense.

Also Note that your leg Muscles respond much better to heavier weight so on your Legs day push it hard.

Protein I would recommend is BSN SYNTHA-6 It is a little pricier than some others but very very good stuff. Has a great taste as well. Here is a link for you.

As for eating, if you only weigh 135lbs I would just eat more foods with more fat and more protein. Peanut Butter is a good idea for whoever mentioned it earlier. Good source of Protein and Fat.

 

[NeuteredDoomer]

You need to eat SIX (yes, I said SIX) meals a day. In addition, after each and every workout you have (be it running or lifting), POUND a Protein Shake within 15 minutes of finishing. If you don't, all the muscle mass you just made is going to be devoured by your body. Give it the protein to feed off of.

Also, do the muscle confusion as listed above. It will get you bigger.

6 meals a day could mean:
1 banana
2 boiled egg
3 light lunch
4 snack
5 light dinner
6 light snack

Don't overdo it. I kinda wonder why a coach would ask a baseball kid to gain weight. What the hell does that have to do with hand-eye coordination? And we wonder why steroids are a problem? What does weight gain have to do with hitting a ball or stopping a ground ball?