becoming bigger over the summer

Question
Dear Jared, I'm currently a 5'9 freshman quarterback, weigh around 135 lbs, and bench 115 pounds. I just started doing alot of weightlifting in January when i signed up for weightlifting and i have noticed a difference already. My question is i have the chance to start for the Junior Varsity team next year but i need to know how to add size over the summer to assure a starting spot. If there are any workouts or eating tips you could feel me in on they would be greatly appreciated.

Answer

    Woody, three main lifting techniques will serve you very well.  The first is the bench press.  All sorts of chest muscle work outs.  Flat bench, incline bench and decline bench will make you strong.  Also include dumbbell flies and dumbbell presses.  Next work your legs.  Leg press and squats are a must.  If you want to gain size lift heavy amounts for you, and make sure to do them in low rep quantities.  For example (If the most you can leg press is 275 lbs, then do reps of 6 to 8 at 4 sets, of 215 lbs or so.) Heavy lifting builds size faster.  The third core area is deadlifts.  Lifting a weighted bar from the floor up to the chest.  This will build a strong core and lower back.  Other exercises are good to, but those should  be your main 3.  Along with lifting, you MUST EAT PROPERLY!  Before and after every work out eat.  Anything high in protein will build your muscles faster.  Protein is the key.  Steaks, pasta, tuna fish, peanut butter, eggs, pork and hamburger are great for proteins.  Don't be afraid to eat more even after you are full.  You are young and growing your body can handle extra food especially if you are working out a lot.  GOOD LUCK COACH NOEL