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How to bulk up for basketball

USA Basketball - Healthy Weight Gain Tips for Basketball Players

It's a weight-loss world. People of all ages are constantly trying to shed pounds, to tighten their frames and to make the scale spit out a smaller number. It's a billion-dollar industry.

So it's a bit awkward that so many young basketball players actually need to gain weight.

If you're a teenage basketball player who's too skinny, you're hardly alone. Teenagers--both boys and girls--often feel like they're too underweight to play basketball to their highest ability. That's especially true for those who are tall and are forced to play physically in the paint.

"With adolescents, there's so much energy expended in growing taller, there's not a lot left over to grow out," said Becci Twombley. "That's a big issue."

Twombley is the nutritionist for the UCLA athletic department, and it's her job to make sure the Bruins' athletes are doing everything they can to add good weight to their often lanky frames.

From the time they enter high school until they're around 21 years old, some basketball players can eat whatever they want, as much as they want, and not gain a pound. While it's an uphill battle for a body that's still finishing its final growth spurt, there are things you can do to try to pack good weight onto your frame.

Eating Habits

First thing's first: eat a good breakfast. Before diving into a diet reconstruction, Twombley insists that without starting the day with breakfast, you don't stand a chance of putting on good weight.

"A lot of people get up and leave the house without breakfast," Twombley said. "Make sure you eat a big breakfast, not just a banana on the way out. Have oatmeal with sliced bananas, maybe some walnuts, a yogurt, a piece of fruit."

From there, set up your eating schedule so that you're consuming calories every three hours, instead of just three meals a day. Breaking up your eating into six meals gives you the opportunity to eat more calories. And calories are the key to any good weight gain.

"Don't eat so much at one sitting that you're not going to be hungry in three hours, because if you're overeating at one meal, you're going to be able to go six hours without eating," Twombley said. "The reality is, you can fit more calories in if you're eating every 3-4 hours during the day."

Twombley also insists that eating good food is as important as eating often. She stresses the need for young players to add in high-calorie food that's healthy. This includes:

Trail mix, which is a great grab-and-go snack with a lot of varieties available.
Granola
Cereals like Raisin Bran
Dried fruit
Avocados are a great food for those looking to gain good weight, due to its "good fat" content as well as Omega 3s. Avocadoes can be added to sandwiches, burritos, salads and other normal meals.

"A lot of my guys like to eat junk food," Twombley said. "They like to eat Doritos or chicken wings or chicken fingers with ranch dressing. Even though those are calories, they aren't functional calories so they don't actually do anything for them. If they eat them, they'll burn off really quickly because they have these great metabolisms and they're working so hard. But they're not getting the results they want to get."

So how many calories does an underweight player need? It depends on several factors, including age, maturity level and existing muscle mass. At UCLA, Twombley notices that most of the men's basketball players in need of weight gain can eat between 4,000 and 5,000 calories a day.

Female basketball players looking to add weight don't need as many calories as the guys because of less muscle mass. But at UCLA, they can still average between 3,000 and 4,000 calories a day.

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Strength Training

While proper nutrition is key, it's also important to build muscle mass through strength training.

Alan Stein, the strength coach at basketball power DeMatha, says that the main component to weight gain is nutrition. He also said that from a strength training standpoint, he doesn't do anything special for players who specifically need to gain weight because "95 percent of all high school basketball players need to gain muscle mass and get stronger."

He does offer these three tips for players wanting to build muscle mass:

Lift like a bird, look like a bird. You need to progressively add resistance in order to get stronger and gain muscle weight. Don't be afraid to push weight! You should aim for a weight that is challenging to get 10-12 reps. Those last few reps should be really difficult. If you are still lifting the same weight 60 days later, you haven't gotten any stronger.
Get more bang for your buck. Don't bother with lateral raises and curls. Perform multi-joint exercises that work several muscle groups at once. Chest presses, shoulder presses, pull-ups, and rows for your upper body; and squats, deadlifts, lunges and step-ups for your lower body.
You are not an Olympic lifter or bodybuilder, so don't train like one. Strength training for basketball is a means to an end, not an end itself. You need to train for the demands of the game, not for show and not for skill. Doing three sets of concentration curls will do nothing to help you on the court. Your body functions as a unit on the court, so it should do the same in the weight room.

What You Can Expect

So you've got a plan in place, either through research or hiring a dietician or following some new guidelines.

When will you start seeing results?

Twombley breaks it down in three different groups, though it varies often by body types, and maturity levels:

For males under the age of 18, a gain of ½ pound a week is ambitious and may be a challenge.
For males over the age of 18 who have reached their peak height, you can gain a pound a week or more until you're around 20 years old.
For females, it's hard to gain much more than ½ pound or a pound a week.

It's important to realize, though, that there's no magic formula. Sometimes, your body won't respond like you want it to. At least not yet.

"Sometimes we'll get guys that come in at 18 or 19 that are still thin, but by 20 are filled out," Twombley said. "They're training just as hard, they're eating just as well. It's just that their bodies are now catching up."

Through the right nutritional habits coupled with strength training, you can maximize your potential to gain good weight. Beyond that, though, it's up to your body to respond favorably to your changes.

A basketball player’s guide to bulking up – The Miscellany News

I’ve been around the sport of basketball my whole life—playing it, watching it, showing little kids how to play. And as a sophomore in college, my unconditional love of the game has only blossomed and solidified in form.Basketball comes naturally to me, and it’s translated into a love for other sports as well. I can easily comprehend the trials and tribulations of the typical athlete, who seeks out opportunities to push the limits and improve, improve, improve – and such improvement arrives in various forms. It’s not just skill-oriented.

The game reeled me in around the turn of the century, back when I was still learning how to read, write, and tie my shoes; I was instantly drawn to the Los Angeles Lakers of the early 2000’s, which featured Shaquille O’Neal, Kobe Bryant, and the likes of Derek Fisher, Samaki Walker, and Mark Madsen. The stars were exceedingly bright and the final product, supervised by the legendary Phil Jackson, simply jumped out at you.

As a child growing up in Boston, Massachusetts, I couldn’t comprehend how a man as massive as Shaq could combine so many attributes all at once—grace, athleticism, power, touch around the basket, and lightness of foot—and dominate some of the world’s best athletes with such remarkable ease. I was exposed to the highest level of athletic performance at an age ripe for idolizing, copying, and imitating those on television. (With regard to my allegiances, I was obviously rather conflicted and represented an outlier of sorts in the confines of sports-crazed Boston).

I understand when a basketball player—or any athlete, for that matter—decides to gain a bit of weight in order to improve and prevail over the competition. Sometimes, that extra ten pounds of muscle can prove to be the difference between converting a contested layup and failing to score altogether.

Assuming that the add-on is “good weight,” of course, and not just the byproduct of extra hours spent in the kitchen, bulking up your frame can make you tougher to defend and increase your on-court production at the same time. There have been countless examples of correlation between bulking up and improving as a basketball player; heck, even Michael Jordan–one of the most physically gifted athletes ever born–added muscle to his already chiseled frame so that he could absorb more contact and sustain his statistical output with age. Spending time in the weight room can pay great dividends. Basketball may be one of those sports predicated upon finesse, ball skills, and ease of movement, but gaining five, ten, fifteen pounds of muscle has the potential to go a long way if the right steps are taken.

During my time associated with basketball, I have come across numerous athletes who don’t necessarily adhere to the proper protocol with regard to weight gain. They just want to lift, lift, lift. Bent rows. Incline bench press. A superset of bicep curls and tricep extensions to conclude the workout. Lift, lift, lift. Simply going to the local gym will solve everything. After a while, that extra fifteen pounds will just come out of nowhere, and the job will be done. But, contrary to the belief of some, weight gain doesn’t just happen when you lift a lot of metal plates and spend a lot of your precious time toning in front of a dumbbell rack. It must be supplemented by caloric intake—specifically, there must be a steady flow of protein into your system after that tiring workout, so that your body can recover.

With regard to weight gain, the “I’ll just lift and lift and lift” mantra only works if it’s supported by a commitment to judicious post-workout eating and time well spent in the kitchen. Again, don’t use this as an excuse to cut back on workouts and eat that extra piece of cake instead. The combination of lifting weights and loading up on protein ultimately leads to added bulk—these are the two major steps in the process, so skipping one of them won’t get you anywhere. If you participate in an intense morning workout only to hold off on eating until the afternoon, then don’t expect to reach your desired weight and accomplish your goals. Choosing to lift must be followed by the choice to replenish your system with some much-needed protein.

If you’re opposed to protein shakes—which is the case for some athletes, who still fear the ingredients in some of those mysterious protein tubs on the market–then go with peanut butter instead, or some grilled chicken and a CLIF Bar. There are many adequate sources of protein out there, so the supply of post-workout calories really shouldn’t be a major problem if you’re actually committed to bulking up.

Gaining “good weight” obviously implies lifting weights, doing pushups, and the like. Refusing to step foot in a gym and getting stronger just don’t go hand in hand, and adding muscle will require hard work, dedication, and sacrifice—all of the overused clichés that you could possibly imagine. But, exercising must work in sync with eating. The pounds indicated on those metal plates in the gym are to be complemented by calories on a plate, particularly sufficient doses of protein needed to replenish, refuel, and strengthen the human body. Weight gain is tied to the protein consumed after a workout, and that’s been proven over and over again.

Don’t make the mistake of skipping a step—either out of laziness or lack of knowledge—and turning exercising into an exclusive venture, unaccompanied by a post-workout meal. I’ve seen too many athletes fall into the trap of turning down meals when they are most needed and crucially important. If you want to put on some weight, make sure that you do your homework. Work out and eat to reach your target weight!

Ten questions and answers about basketball training from Vasily Prokofiev

Hello, dear visitors of the website basketball-training. org.ua ! Today we have a very interesting Q&A article about basketball training from a good friend of mine who now lives and trains in the USA. I will say more - he is already playing for ... But, by the way, why get ahead of yourself, he will tell everything himself.

Today we'll be looking at sports nutrition, using the gym for basketball training, conditioning for basketball players, injury field balance and recovery, jumping, of course, and much more. Let's get started!

Maxim: In two or three words, tell us about yourself what has happened since the publication of our first interview (Interview #1). I know you're currently in the States and playing for college, right?

Vasily: My name is Vasily Prokofiev, I am 23 years old, born and raised in the city of Syzran, Samara region. Since January 2012, he went to play in the USA. The first season he played for the school, then moved to college. Last year, at the end of the basketball season, he worked as an assistant conditioning coach in college. Mostly worked with basketball players, American football players and track and field athletes. I am currently transferring to a university in Tennessee as they offered me a scholarship there. I maintain a blog on the slamdunk.ru website, as well as a group on the topic of training and self-improvement (https://vk.com/basi_training).

Maxim: Is it possible to achieve everything on your own or does a coach have to be nearby? My humble opinion is this: the so-called fundamentals can be learned from videos that are full on the net (Better Basketball, Ganon Baker and others). But to reach a fundamentally new level, you need a person who will see from the outside what you yourself do not see (mistakes, weaknesses and strengths). What do you think?

Vasily: I think that you can reach a certain level on your own. You can always progress on your own. There are two main conditions here: the desire to learn and learn something new and the actions themselves. You can record your workouts and games on video, and then analyze it yourself, but having a knowledgeable person nearby who will look at you from the side and point out shortcomings and mistakes will only accelerate progress.

Max: If you completely ignore individual training programs, personal and very secret coaching practices and fundamental exercises, it turns out that most players perform very similar exercises for their development. And here a logical question arises: exercises from what other sport can be supplemented with purely basketball training? For example, I know that for better footwork, centers often resort to the help of boxing coaches (footwork is oh so important there). I also heard about American football.

Vasily: I believe that doing more than one sport on a regular basis at an early age only contributes to the comprehensive development of the child. If we talk about an adult player, then exercises and principles from different sports should be added to training. My two choices are boxing and American football. In the summer of 2012, I boxed with a trainer several times a week. The goal is to improve hand function. In the summer of 2013, all the footwork exercises in my workout were taken from the principles of American football running back training. The main goal is to improve footwork. If we talk about specific examples of exercises from American football, then these are various kinds of jerks with a sharp change in direction (cuts). There are a lot of variations and now they can be viewed on the Internet, but the simplest is zigzag jerks. Particular attention is paid to the work of the legs when stopping and changing direction. As a rule, these are three mincing steps in place and a jerk in the opposite direction.

You should not copy the whole workout, each sport has its own specifics, but the basic principles are definitely worth borrowing. The video shows my training with the American football team after the end of the basketball season last year.

[youtube]rjyhClRcRZk[/youtube]

Maxim: Let's talk a little about sports nutrition. There is a lot of it now and often novice athletes simply do not understand: what, how and when to take, which in turn leads to the formation of the opinion "sports nutrition = steroids = kill the liver / kidneys / heart" or to the opinion "sports nutrition is evil, I eat better cottage cheese". Tell us about your vision of sports nutrition for a basketball player: for gaining mass, for dropping it, and simply for faster recovery between games and training.

Vasily: Cottage cheese is good, of course, and I miss our cottage cheese, because there is no such thing here. But not the best way to get protein immediately after a workout. The reason is casein protein, which means that it takes a long time to digest.

If you play sports at a serious level, then it is difficult to maintain the right balance of proteins, fats, carbohydrates, vitamins and minerals, so many people use sports nutrition. I am one of them. To achieve balance, you must first analyze your diet. After that, you will be able to see where you have surpluses and where there are shortcomings and understand what needs to be changed. The first time I did something like this was in the US. As it turned out, I had little Vitamin E from food and unsaturated omega-3 fatty acids, which I compensated with nutritional supplements. For any athlete who trains at least 5-6 times a week, I would advise adding Omega-3s and a multivitamin complex to your diet, along with amino acids.

As an example, what I take from sports nutrition when I have about 15 workouts per week. Before you start taking anything, I recommend consulting with a specialist.

Amino Acids - Universal 100% Beef Aminos - 1/2 serving 2 hours before first workout, 1 serving immediately after first workout, 1/2 serving immediately after second workout.
Amino Acids - Muscle Tech Amino Build - sometimes during workout.
Multivitamin - Vitaline MultiVit Care - 1-2 times a day with meals.
Omega-3 - Vitaline MegaPlus - 2 times a day with meals.
Niacinamide - GNC Niacinamide - 1 time per day in the evening after meals.
Optimum Nutrition Whey Isolate once a day. Usually after a workout.

To gain muscle mass, all my trainers here advise to consume about 2 grams of protein per 1 kg of body weight per day. All this will need to be divided into 3-5 meals. Also, do not forget about snacks during the day. If you set out to gain muscle mass, then you should not feel hungry during the day. Of the usual products, I almost always carry at least 1 banana with me. Plus, I often take a small package of tuna instead of a protein mixture. It saves.

Improve recovery and body function low sugar intake. You should not consume more than 50 grams of sugar per day. All sweets can and should be replaced with fruits, vegetables and nuts. The role of vegetables, by the way, often remains underestimated. In addition to a faster acceleration, a small amount of sugar in the diet will improve the functioning of the immune system, reduce headaches and drowsiness. All this has been proven in practice.

Maxim: Now about the gym. As always, we have 2 groups of people: the first screams that without a gym you can’t achieve good results, and the second - that the gym is not really needed, you can achieve good results by working exclusively with your weight. I would like to hear your vision of the development of a basketball player in the context of visits to the gym.

Vasily: Of course, it is possible to do without free weights (barbell, dumbbells, weights), but it is difficult. Yes, you can only train with your own weight and add resistance in the form of rubber (resistance band), but it will be more effective to add free weights to this. The video shows a simple example of training with your own weight.

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For comparison, here is a small cut of GPP workouts in July 2013, in which I actively used resistance exercises.

[youtube]FkiN8DpnPjU[/youtube]

Max: What are the key differences in conditioning training for defensemen, forwards and centers? Is there a fundamental difference between the choice of "additional exercises" for small (1-2 numbers) and big (4-5 numbers) players?

Vasily: There should not be any special differences for one reason: regardless of whether you are point guard or center, you have one goal - to run faster, jump higher, become more enduring and stronger.

Yes, there may be a difference in the choice of those additional exercises, but it depends on the individual needs of each player, because I think small players will not interfere with the ability to fight in the post (center position), and the big ones the ability to press all over the court in a low protective stand.

Max: A very important thing in any sport is the ability to maintain balance in game situations. This will allow you to shoot even if you are pushed, score 2 with a foul, and just feel more confident in passes, on turns and when performing feints. But unfortunately, it is precisely the balance in the Youth Sports School (which I visited so precisely) that they devote very little time to (read: they don’t devote it at all). Tell me a little about balance, its importance and exercises that can improve it.

Vasiliy: Balance is one of those aspects that I deal with almost every day. In contact sports, it is very important for several reasons: reducing the risk of future injuries and the ability to maintain balance despite external factors. There are enough exercises. Here everything depends on the imagination. I would divide the balance work into several levels of difficulty:

Standing on one leg on the floor.
Standing on one leg on an unstable surface (the surface can only move in one plane).
Standing on one leg on the floor with eyes closed.
Standing on one leg on an unstable surface (the surface can move in several planes at the same time). The easiest way is a towel folded several times, the more difficult way is a BOSU ball.
Standing on an unstable surface with eyes closed.
Standing on several unstable surfaces at the same time (one on top of the other) and so on.

This video is an example of one of my leg workouts.

[youtube]kOP2jhejDik[/youtube]

A good balance exercise that you can do at home with any ball available is the squat.

[youtube]V-yaUwEIS0[/youtube]

Max: About restoration. After all, basketball is a contact sport, and injuries (both serious and microtraumas) are an integral part of it. What can and should be done to minimize the risk of injury; And what can be done to prevent the recurrence of old sores?

Vasily: As I have already said, balance work reduces the risk of injury. In addition, everything will already depend on the program of work with weights, recovery and nutrition.

As for restoration, here many do not pay due attention to it. Massage, stretching and strengthening exercises should be a top priority in your free time. It takes me 30 minutes to 1 hour a day. For massage, I use both a roller (Trigger Point Foam Roller) and a percussion electric massager, plus I already do acupressure with my hands. After training, so-called adhesions form at the site of micro-ruptures of muscle fibers, which, if left unattended, can contribute to the appearance of pain in the joints or at the points of attachment of muscles, ligaments and tendons, and in the future this can lead to serious injuries.

Many players don't even think about strengthening their ligaments after injury. A simple chain example:

You sprained your leg (sprained your ankle ligaments).
The pain disappeared after a while. You started exercising again and got the same injury again.
The pain went away again after a while, but all you did was smear your ankle with ointment. Perhaps the ointment somehow helps to relieve swelling, but it definitely does not strengthen the ligaments, which means the ligaments remain just as weak.
The weakness of the ankle ligament begins to compensate for the gastrocnemius muscle, thereby overloading it.
Restore balance now torn back of the thigh, now it is overloaded. With such an overload, discomfort in the knee can also occur, which in turn can lead to a displacement of the pelvis.

If, on the other hand, to prevent re-injury, a player begins to wear ankle protection, this does not strengthen the ligaments in any way, but rather even weakens them. The same thing happens with taping. Therefore, in the United States, in the offices of sports doctors (athletic trainers) of teams, there are signs like “A prerequisite for taping is to perform strengthening exercises.”

In case of a fresh injury, the RICE rule should be followed for the first few days until the tumor is removed.

Rest (minimum load on the injured area,
Ice (ice for 15-20 minutes every hour and a half),
Compression (fix the injured area so as not to aggravate the injury),
Elevation (to remove the tumor - keep the injured area above the level of the heart for 10 minutes every 2-3 hours, this stimulates the outflow of blood).

Max: If you look closely at the basic elements of outplaying a defender, then in 90% of cases, outplaying occurs through the first step. Explosive, sharp, fast. In fact, if you train this element, then it will not be difficult to beat most opponents (we are not talking about defense at a distance of 1. 5-2 meters, from which you can just shoot the opponent’s ring). Do you agree with the statement and what exercises can be used to develop the first step?

Vasily: I don't quite agree with this. If you have a very fast first step but can't read the defense, you won't get very far, but the first step certainly gives you an edge. There are many exercises to improve this element. In this case, I am more attracted to work with resistance (resistance band) - stepping forward and backward, moving in a protective stance, jabs (showing off). Also, the ladder has a good effect on the work of the legs, and therefore on the first step. The only remark on the ladder is that you should not do it more than 4 times a week. Otherwise, there will not be enough time to recover between such workouts. Another good way to use the block simulator for our purposes.

[youtube]5dy86l8oFY4[/youtube]

Maxim: The most favorite is about the jump. I believe that jump development is an integral part of basketball, but not a key one. Those. the jump, as well as speed, quickness, accuracy of the throw and other elements of the game must progress in parallel. And what do you think? And of course, is there a "magic pill/exercise" that will make you fly?

Vasily: So we got to the most interesting part! Everyone wants to know the very exercise that will make the jump more than a meter. Unfortunately, there is no such thing. I personally do not set a goal for myself to increase the jump, but sometimes it is interesting to read what they write. Someone says that you need to pump calves, then you will jump high, someone says that the press is the main thing.

Jump is a complex movement that includes the work of the whole body. If we imagine the mechanics of the jump, then in certain stages not only the legs work, but also the muscles of the torso. So, everything needs to be trained. In my opinion, if you are an athlete, then you need to pay a minimum of attention to isolation exercises and exercises in simulators. There will be no such movement in the game when you only contract the quadriceps femoris or something else. Also, I can't imagine the movements in the game when you move strictly in one plane. An example is the transfer with two hands from the chest and the bench press in the Smith machine. To achieve maximum power when passing, the arms will work in more than one direction, and in the Smith machine, the bar can only move up and down.

As for the exercise to increase the jump, here the leaders were, are and will be squats and lunges and their various variations. One of them is rocket squats. I often did them with athletes. An ordinary squat with the only caveat - at the bottom point you linger for 3 seconds, then straighten up sharply. I clarify, straighten up, not jump. You can stand up on your toes. If you jump or get up abruptly from your toes back to your heels, then the load on the spine will increase (and you should be careful with it).

And yet, it's time to understand that there is nothing revolutionary that will allow you to achieve results in a matter of time. There is only one answer - work on yourself.

Do you want to be fast and strong? The recipe is simple. Sprints, explosive reps, footwork, resistance training, unstable ground. Regularly.

Max: In conclusion, a little psychology and motivation: I often notice that two or three words of criticism at the beginning of a match against a partner can lead to the fact that he falls out of his element and cannot show his usual level of play . How do you feel about criticism during the game / timeout: is it necessary to criticize partners (bad pass; untimely pass; didn’t give at all; didn’t improve on defense ... the list goes on indefinitely) immediately after an error, or everything is discussed later. And how not to break if you immediately heard everything that they think about your actions.

Vasily: I'm fine with adequate criticism, because it's only good when someone else sincerely wants to help you and suggest something. I don't take inappropriate criticism.

I will say this: it is not worth criticizing partners during the game, it is worth prompting and supporting. If your teammate gave an inaccurate pass or missed from under the basket, how will it help him that you will emotionally explain to him where his hands grow from? No way. And if you cheer up, then he, perhaps, will immediately forget about his mistake.

Another important thing is that as soon as a certain game moment is over, you must immediately move on to the next one. This is how they teach here, these qualities are often followed by a coach along with your defense and attack. How do you react to different negative situations. Let's say that when you lose the ball, the best thing you can do is turn around and accelerate to the defense, and not stop and say who ran the wrong way.

A good example in this case would be one Eastern wisdom that NBA coaches use in their lectures and books when they describe the importance of being in the present moment.

Two monks were walking through the forest, while crossing the river they saw a girl who was afraid to wet her feet in the river during the crossing, one of the monks took her in his arms, carried her across the river and left, went further along his path with the second monk, subsequently arose between them similar dialogue:

- What did you do? The scriptures forbid us to touch women, and you took her in your arms.

- I let her go two hours ago and you are still carrying her.

Now everyone is still talking about confidence, how to achieve it, exercises are suggested, something else. I believe that it is impossible to become confident by doing some drill, just as it is impossible to be a good player by doing only drills. Everything comes with experience, and not only with training, but also with playing. If you break down a successful performance, then mine will be: 20 percent technique, 35 percent training, 45 percent confidence. The example is simple: if you are absolutely sure of something, then no one can convince you of this no matter what.

Maxim: Yoga Pilates. Yoga and Pilates are gaining popularity these days. How important are they to a basketball player? And are they needed at all?

Vasily: In my opinion, both Pilates and yoga are very useful not only for basketball, but also for general development. I think it's good to add exercises from there to your daily workouts, and in the off-season, devote a few hours a week. The main advantage of Pilates is that it strengthens the muscles of the torso well, plus yoga is elasticity and the ability to concentrate on breathing. By the way, on the question of the first step, yoga also contributes to this. As one example, the video shows a complete Pilates workout.

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Well, our interview has come to an end, which could hardly fit on 5 pages of Word. I hope each of you will draw the right conclusions from what has been written and shown above. I, in turn, say a huge THANK YOU to Vasily, I wish him good luck in conquering the basketball peaks of the highest level.

And I wish you successful training, subscribe to our group on VKontakte - https://vk.com/uroki_basketbola, and see you soon on the pages of our website!

How to gain weight while doing crossfit » Sports in Krasnodar

Any ectomorph who opened this article is already one step closer to the coveted weight gain. If you really want to increase muscle mass and finally get the figure of your dreams, you have to work hard. First of all, you should work out a program of special exercises that activate muscle growth and allow the body to gain cherished kilograms productively.

However, even the most diligent exercise is nothing without quality sleep and decent nutrition. Your own diet will really have to be revised somewhat, and further we will tell you how to do this. Today you will find out what, in what volumes and when to eat an ectomorph in order to gain weight. So let's get started.

Ectomorph's best friends food list

Fast metabolism is, of course, a very useful process, but it is precisely because of it that the body processes all incoming products almost instantly, not allowing weight to accumulate either in the muscles or in the sides. The latter does not interest us, but in order to finally bypass the rapid metabolism, there is a whole gastronomic range:

• Herring . Fish is a unique product that combines many useful micro and macro elements. But it is herring that deserves special attention. The salty pulp of this aquatic inhabitant is a natural anabolic that triggers the production of protein and, as a result, the proper growth of muscle mass. Another useful property of fish is the awakening of thirst, which must be quenched with clean water. Everything described is multiplied by the chromium contained in the herring, and even a pronounced ectomorph will be able to gain weight by including salted herring in the diet;

• Garlic . Yes, ladies will have to overcome their natural dislike for this product and try to add at least a clove to any salad, stew and other dishes. The nature of the beneficial properties of garlic is not fully understood, but it is reliably known that this product also triggers protein processes, therefore, it can be considered a natural anabolic. A clove of this characteristic spice awakens thirst, a person begins to drink more, thereby provoking an increase in the number and size of cells, which then leads to an increase in muscle mass;

• Coffee is good for a number of reasons. Firstly, it is the strongest natural energy drink, which in 40 minutes after application will release all the caffeine into the blood. This element will encourage you to go to training earlier, give you strength to fulfill the given norm. A hot drink perfectly warms up the body, helps to concentrate and also causes thirst. Drinking a glass of coffee will not work, the body will ask for water, which is necessary for the growth of muscle fibers. So we replace tea with our favorite kind of good coffee;

You must have noticed that each of the described products causes thirst. Does this mean that the ectomorph needs to drink more, gaining mass? Yes, but with a small error. Active weight gain, that is, supported by physical activity, requires water not for gaining mass, but for breaking down body fat. You need to drink the same as before the start of sports. Without nourishment, unnecessary body fat will go away over time, so drink as much as your body requires, you should not go to extremes.

Ectomorph Specific Nutrition System

Get ready to start eating more than you should. Your main task is to achieve a calorie surplus that will allow the body to rebuild itself in a new way and gain weight in peace. In order for the mass to go not into body fat, but into muscles, you should choose the right foods and alternate meals with crossfit workouts, which should not be long, but heavy, aimed at developing muscle strength.

A good breakfast is advised to prepare a hearty one, this is an unshakable rule. Experienced nutritionists recommend focusing on nutritious fats by choosing a sandwich of white bread with butter, cheese and a plate of your favorite cereal with milk. Carbohydrates are held in high esteem, so we are not shy about bread and various muffins. Of course, you need to know the measure so that the yeast does not harm the metabolic processes of the body, but in general, carte blanche is open to you for eating pastries as a snack.

We have lunch, in the best traditions of the Soviet canteen. The meal should consist of the first, second and compote. Prepare a rich broth and periodically change the fillings; meat with your favorite side dish is suitable as a second course.

We dine heartily, but without excessive enthusiasm, so as not to cause problems with night flatulence. The main thing is not to forget about training and get enough sleep, because overwork will not allow the body to concentrate on weight gain.