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hey I play football for my high school. I need to add about 15 pounds of lean muscle. I have been informed i need to begin with 12-8 reps for a few weeks and then work down from there. I was wondering if this is the correct thing to do to build muscle and gain lean mass?
Also what are some good muscle building snacks that wont cause excesive fat gain?
@rays
If you're looking for a plan that will help you add those 15 pounds you're looking for this summer, we'd recommend this football specifc plan that was created by one of our NCAA S&C coaches. This is a variation of what guys use at the college level to get ready for the season and when paired with one of our weight gain nutrition plans, you'll be well on your way to getting bigger, faster and stronger.
Football offseason plan:
http://www.oneresult.com/training/male/football-intermediate-pre-season-mass-workout-plan
Weight gain nutrition plan:
http://www.oneresult.com/nutrition/male-weight-gain-mesomorph-medium
In terms of snacks we'd recommend a weight gainer like Serious Mass and some protein bars that you can snack on throughout the day. Both will help you get that calorie surplus you need to add solid weight without putting on excess fat. You'll find links to both of those below as well.
Serious Mass:
http://www.oneresult.com/store/products/protein/weight-gainers/serious-mass
Power Crunch Bars:
http://www.oneresult.com/store/products/vitamins-supplements/bars/protein-bars/power-crunch-bars
Think that's it for now bud, but if you have any other questions, just holler.