Weight

Question
I'm 14, 5"11, and my weight can rapidly change from 133 to around 144. I'm athletic, a starter for my basketball, football, and lacrosse team. I'm also a good runner, the best on my team for cross country and I broke the 400, and 800m records for my track team and have already been told i'm on varsity for track. But my favorite sport is football by far. I do everything great, but i'd like to get faster(40-yard dash time) and i'm concerned if my weight will be an issue next year also as a 9th garder. I want to gain weight so I can be a more typical running back. No matter what I do, lifting weights and eating good stuff, i'm not getting heavier but noticably stronger. I heard that muscle was supposed to gain weight but so far it's not working.. Can you give me weight advice and give me your best 40- yard dash workout drill. thanks

Answer
Dear Andy:
WOW! You do not need me. If you can break the 400 and 800m records for the track team, you do not need a football coach telling you how to run.

You say that you are running, lifting weights, and eating the right foods. You are doing all the right things. So do not worry about your weight. Your weight is going to go up and down with exercise. When you weight lift you can gain a pound of muscle and lose a pound of fat. So when you get on the scale it will read the same weight even although your body has changed. So do not give up you are heading in the right direction. Here is a workout that will kick start your muscles for you.

DO NOT DO THIS WORKOUT IF YOU HAVE NOT BEEN WORKING OUT REGULARLY.THIS WORKOUT WILL CAUSE YOUR MUSCLES TO CRAMP UP FOR A MONTH IF YOUR BODY IS NOT READY FOR IT. I AM NOT KIDDING.   

You need to get your PARENTS, your COACH, and your DOCTOR involved.

1. GET YOUR PARENTS PERMISSION AND ASK FOR THEIR ADVICE. THEY CAN BE OF GREAT HELP TO YOU.

2. TALK TO YOUR COACH HE IS THERE TO HELP YOU. HE WANTS YOU TO SUCCEED. HE CAN GET YOU STARTED ON THE RIGHT PROGRAM.

3. BEFORE YOU START ANY PROGRAM MAKE SURE YOU GET YOUR PARENTS PERMISSION AND YOUR DOCTORS OKAY. REMEMBER ONLY A DOCTOR CAN TELL YOU IF THE PROGRAM YOU ARE STARTING IS TOO MUCH FOR YOU. IT IS BETTER TO BE SAFE THAN TO BE SORRY!!!!!!!!!!  

You might want to give this work out a try.
Try doing Hundreds it is a muscle blaster to the max. The way to do hundreds is to lift 1/4 of what you normally would lift for 100-reps.

For example if you normally lift 200 pounds on the bench press you would cut that amount to 50 pound more or less. Your goal would be to bench press 50-pounds 100-times. Your first few reps will seem easy but before you get to a total of 100-reps your muscles will give out. Rest for only a minute or so and then continue from where you left off.

Lets say that you were only able to do 25-reps before your muscles gave out, then you would need another 75-reps to finish your workout.

You want to have a total of 100-reps.You do not want to count sets you only want to count reps. Do as many sets as it takes to reach a total of 100-reps.

You can only do hundreds on two major body groups at a time and never on the same day. Try this workout.

Do your chest workout on Mondays, Wednesdays, and Fridays only. On Tuesday and Thursday workout you back. Rest on Saturday and Sunday.

Do one exercise of 100-reps a day (only) and you are done with that muscle group for the day. NO MORE! You DO NOT WANT TO OVER DO IT.

This is a major wake up call for your chest, back, or what ever muscles you want to work on. You can do the same type of work out for your other body parts. For example, try working out your biceps and triceps together or quadriceps and calves. Do not do all these work outs in one day because it is too much for the body to recover from. You will need plenty of rest to go along with your workouts. Remember that your body needs to rest in order to build muscles. Your muscles grow when you give then time to recover.

Short (45-minute) naps during the day are great to help the body grow. Drink lots of water, get lots of sleep, and do not over do it. Remember your body needs time to recover from the workouts. And this is also the time, during which, your body grows.

If you have any questions on how to do your work out just let me know. I will be more than happy to help you in any way I can.

Your friend, Coach Louis