#76 - Top 5 Tips for Footballers Gain 5kg of muscle in less than 8 weeks
Channel: High Performance Content for AFL Staff & Athletes
Date: 2023-05-07

Highlights of the episode:

00:00 Get a surplus of your caloric intake
00:54 Eat plenty of protein
01:58 Lift Heavy
02:56 Get enough rest and sleep
03:55 Hire a strength and conditioning coach

To gain 5kg of muscle in less than 8 weeks, consume a surplus of calories by eating at least three meals with protein, meat, carbs, and vegetables, and have one to two snacks such as smoothies or muesli bars.
Eat plenty of protein, with a minimum of one gram per kilo of muscle mass, and up the amount if needed to break a plateau.
Lift heavy weights with intensity and explosiveness, focusing on compound lifts like box squats and bench presses.
Allow the body to recover and replenish through rest, quality sleep, and managing mental stress and burnout.
Consider hiring an AFL strength and conditioning coach for personalized programs tailored to different stages of the season, with Prepare Like a Pro offering remote consultations and a free trial.