AFL how to pack on 5 kg of muscle in 8 weeks

Highlights of the episode:

  • Get a surplus of your caloric intake
  • Eat plenty of protein
  • Lift Heavy
  • Get enough rest and sleep
  • Hire a strength and conditioning coach


Football is a physically demanding sport, and it requires a lot of energy and stamina to play it effectively. As a footballer, you need to be in good shape, both physically and mentally, to perform at your best on the field. One of the essential components of physical fitness is muscle mass. Building muscle is a critical aspect of football, as it helps increase your strength, power, and explosiveness, all of which are essential for success on the field.

If you’re a footballer looking to gain 5kg of muscle in less than 8 weeks, there are some essential tips that you need to follow. In this blog post, we’ll take a look at the top 5 tips for footballers looking to gain muscle mass quickly and effectively.

1. Get a Surplus of Your Caloric Intake:

The first and most important tip for gaining muscle mass is to ensure that you’re in a caloric surplus. A caloric surplus means that you’re consuming more calories than you’re burning, which creates the perfect environment for muscle growth. When you’re in a caloric surplus, your body has the energy and resources it needs to build new muscle tissue.

To calculate your caloric needs, you need to determine your basal metabolic rate (BMR) and then factor in your activity level. Your BMR is the number of calories your body burns at rest, and it’s influenced by your age, weight, height, and gender. Once you’ve determined your BMR, you can then factor in your activity level and determine how many calories you need to consume to be in a caloric surplus.

It’s essential to remember that you need to be in a moderate caloric surplus to gain muscle mass effectively. You don’t want to consume too many calories, as this can lead to excessive fat gain, which can negatively impact your performance on the field.

2. Eat Plenty of Protein:

Protein is the building block of muscle tissue, and it’s essential for muscle growth. When you’re in a caloric surplus, your body needs protein to build new muscle tissue effectively. As a footballer, you need to consume enough protein to support your muscle growth.

The recommended protein intake for athletes looking to gain muscle mass is around 1.6-2.2g per kg of body weight per day. This means that if you weigh 70kg, you need to consume between 112-154g of protein per day.

Good sources of protein include lean meats such as chicken, turkey, and beef, fish, eggs, dairy products, and plant-based sources such as tofu, lentils, and beans. It’s essential to spread your protein intake throughout the day, consuming protein with every meal and snack to ensure your body has a constant supply of protein to support muscle growth.

3. Lift Heavy:

Strength training is a critical component of building muscle mass, and lifting heavy weights is essential for achieving the best results. Heavy lifting stimulates muscle growth by creating micro-tears in the muscle fibers, which then repair and grow stronger.

As a footballer, you need to focus on compound exercises that work for multiple muscle groups simultaneously. These exercises include squats, deadlifts, bench presses, pull-ups, and rows. Compound exercises are effective because they allow you to lift heavier weights, which leads to more significant muscle growth.

It’s essential to follow a structured strength training program that focuses on progressive overload. Progressive overload means gradually increasing the weight you lift over time, which ensures that your muscles are continually being challenged and stimulated to grow.

4. Get Enough Rest and Sleep:

Rest and recovery are just as important as exercise and nutrition when it comes to building muscle mass. When you’re in a caloric surplus and lifting heavy weights, your body needs time to recover and repair the

5. Hire a Strength and Conditioning Coach:

As highlighted in the podcast, hiring a strength and conditioning coach is crucial to ensure that your training is tailored to your specific needs. A coach can design a program that focuses on building muscle while also improving your speed, agility, and endurance.

In summary, if you’re a footballer looking to gain 5kg of muscle in less than 8 weeks, you need to prioritize strength training, nutrition, rest, and recovery, and seek guidance from a professional coach. By following these tips and staying dedicated, you can achieve your muscle gain goals and improve your performance on the field.

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