any one? :cry:

Ideally, speak to a fitnes professional near you. They will be able to work the ideal training methods to gain weight.

A few guidelines on strength training. If you are new t ostrength training, start working with weights that you can complete 12-15 reps on. this will build up the neuromuscular system which will help you develop technique (if exercises performed correctly from the start). This is also a good rep range to start building muscle. Don' limit yourself to upper body especially if playing football. You will need strength for the lower body too.

You really need to speak to a professional who can design a programme for your needs.

As for nutirition, you need to consume more calories to gain weight especially if you are going to start increasing the amount of physical activity you are about to do. Do it naturally as well. No need to fork masses of money on supplements which are full of calories when you can eat more!!

Send us a private message if you want any more advice.

Alex

Hello mate hit the basic exercises and hit them hard and heavy :twisted: , squats deadlifts, pull ups and dips or bench, dont worry about the like of the tris and bi's if you are hitting the other exercises hard enough they will get more stimulus than they need :shock: , keep it simple and for protein what about the good old stand by milk 8) , and eat good regular meals. Dont worry about gaining a little fat, pre season training should take care of that, hit it hard, hit it heavy and eat :twisted: , I highly recommend the see food diet, see food eat it. good luck, :wink: cheers John Murphy

cheers guys, i'm going down to my brothers gym next week and gettin a deal membership so its cheaper. they provide a person who sets out a regime and i think advice on dietary needs. untill then its just sitting on my bum eating food and drinking gallons of milk 8)

Gallons of milk work! Do a search on google for Super Squats or Brawn.

milk is for baby cows..........

before telling someone to drink it or more of it, you may wanna be sure they aren't lactose intolerant or at risk of detrimental health effects from it.

if milk doesn't play up with your body then i'd say have yoghurt instead. At least it's a living healthy foodstuff unlike milk which is pasteurised and dead.

who mentioned cows milk? Human milk rules! LOL.

Only joking, you're right. I presumed that you'd already know if you lactose intolerant or not. There are lots of lactose reduced milk products available now or you can use lactaid.

ahhaah good call. and colustrum has some new found supporters amongst the athletes too.

The jury is still out about the potential health effects of certain cows milk proteins so goats milk is also an alternative