How to Add Muscle Mass for Athletes

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How to Add Muscle Mass for Athletes
Question: Which method of training is better to build muscle mass? Does heavy weight and less reps work better or less weight and more reps? I need to get bigger for basketball. I’ve gotten taller and skinnier in the last year.

Answer: The fact that you’re growing upwards is a great thing for basketball.

What needs to change along with your training is the amount of food you eat. From your message you already eat relatively clean but you have to substantially add calories. Don’t just go junk it out to get calories though, stay relatively clean and increase the amount of food you eat throughout the day.

At your size shoot for 3000 calories broken down into 150-200 grams of protein, 350-400 grams of carbohydrates and 40-50 grams of fat, healthy fats. Those are just estimates.

You will need a gallon of water a day as well.

For your training, hit the weights three days a week. Use a two day rotating split which means:

  1. Day 1: Do chest, back and shoulders.
  2. Day 2: Legs, biceps and triceps.
  3. Core work is done each day.
  4. Day 3 you repeat chest, back and shoulders but use different exercises. Your reps and weights will vary as well.

Typically, we begin with two heavier “Mass” days for a group of body parts followed by a “Volume” day.

  1. On Mass days you do use heavier weights with reps as low as three and as high as eight reps.
  2. On Volume days you could run from ten to even fifty reps on a set depending on the exercise.

This has been an effective growth cycle for the vast majority of our athletes who need to add muscle mass. It’s a challenging routine but it works when coupled properly with lots of healthy food, plenty of water and essential sleep.

God bless and keep training,
Daryl

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