im 6 1 and 145 pounds im trying to put on weight and build up for a better basketball season next year and the years to come.
im doing lighter weights and more reps for endurance. should i do more weights and less reps?
and i need a food chart or something to follow.
The best time to try gaining weight is during the off-season or at the beginning of the season. A healthy diet along with regular strength training (lifting weights) builds muscle. A healthy weight gain goal is about one-half to one pound each week. Gaining weight slowly will help you to avoid gaining too much body fat. The amount of weight that you will gain depends on the amount of calories you eat and drink. It also depends on your training program.
More weight and less reps increases muscle mass.
Here are some healthy foods that are higher in calories:
What to drink:
drink juice, milk, milk shakes, and instant breakfast drinks to your meals or snacks. It is very important to drink plenty of water to prevent dehydration. Athletes have higher liquid needs because of water that is lost through sweat during workouts and games. Athletes need eight (8-ounce) cups of liquids each day, plus 20 to 48 ounces (two and one-half to six cups) of liquid per hour of exercise. Always carry water with you to drink.
The best way to check if you are drinking enough liquids is to look at the color of your urine. Urine should be clear or very light yellow, with little or no smell. If your urine is dark-colored or smells strong, you may not be drinking enough.
i asked one of my coaches and he said the same thing
since then im now at 150 hopefully can get another 10 on by next season