We are searching data for your request:
Upon completion, a link will appear to access the found materials.
It can take about two months of consistent training to see significant results.
Linebackers are known for being of a significant size while still possessing an extreme amount of athleticism. As a result, their weight training workouts are intense and aggressive. You can work toward developing a body like a linebacker by incorporating similar weight-training workouts into your regimen. In addition to workouts, eating the right foods will ensure you properly fuel the muscle-building process.
Schedule three weight-training workouts into your weekly regimen, focusing on all your major muscles during each workout. Allow for a day off from weight-training in between each session so that your muscles are able to fully recover. To improve your workout performance, take 10 to 15 minutes to properly warm up before lifting. Do five minutes of light aerobics like jumping rope, jogging or riding a stationary bike, and then add in dynamic stretches.
Volume and Intensity
To put on significant muscle mass, your workouts need to be of enough volume where you break down your muscle tissues. This damage to your tissue is what elicits the muscle-building process. Strength and conditioning professional Dr. Lee E. Brown recommends performing three to five sets of eight to 20 reps of each exercise if you're interested in putting on muscle. According to Men's Fitness, instead of performing multiple sets of the same exercise and then moving on to the next exercise, National Football League linebacker Clay Matthews organizes his weight-training workout in a circuit structure. He performs a set of one exercise and then bounces into a set of another exercise, but he still performs enough sets for each muscle group to overload his fibers.
Your workout should consist of primarily compound, multi-joint weight-training exercises, which are more effective at putting on muscle mass. For your lower body, exercises like dumbbell step-ups, dumbbell front lunges, deadlifts squats and leg presses require movement at the hips, knees and ankles and thus build mass in your gluteus maximus, quadriceps, hamstrings and calves. For your chest and shoulders, incorporate exercises like pushups, barbell chest press and barbell military press. Hit your back with rope pullups and rows.
To put on muscle mass, you've got to increase your calorie and protein intake in addition to participating in your high-volume lifting workouts. Dr. Joseph A. Chromiak of the National Strength and Conditioning Association recommends taking in about 250 extra calories over your normal consumption in order to put on a half-pound of muscle per week. In addition, for your muscles to get bigger, you've got to increase the muscle protein in your muscles. Chromiak notes that you should take in .65 to .8 grams of protein for every pound that you currently weigh per day.