There are a couple of lads on every GAA team that need to bulk up a bit. It is thought that they need to be able to 'take a hit' or just deal with the rough and tumble of championship action. We all know the lads that are nice on the ball, nip in and out and can take a score but when the pressure is applied, they tend to lose possession and struggle when a hardy corner back is boxing their lugs.

Getting stronger or gaining some muscle has many benefits such as improved resistance to injury, increased mass, improved pace and strength to enable them to break tackles and win their own ball. Putting on weight just to be bigger or to have big guns is not the aim but rather the player should gain muscle that is actually functional and helps them to play gaelic games in a more powerful and dynamic fashion than their smaller version. That is key. When aiming to gain muscle, there are a few important aspects a player must consider. 

1. Nutrition: Many people who are 'naturally skinny' tend to complain that they can't put on any weight. No matter what they do, they cannot get any bigger or put on weight. They say they have a 'fast metabolism' and blame this despite their valiant efforts to gain weight. Lucky for those who want to eat all they like!

Whilst people do vary in terms their genetic ability to gain muscle, the 'hardgainers' tend to have a high level of NEAT. NEAT stands for Non Exercise Activity Thermogenesis. If a person cannot put on weight, chances they are a NEAT freak. This means they just move too much and are generally very active outside their prescribed exercise activity. They fidget alot, walk, tap their feet, they burn calories at a high rate.

In this case, the person must eat more calories to overcome this high level of NEAT to enable muscle to grow.

Muscle growth will only occur if calories in exceed calories out.    

• To build muscle you must eat more food. Try adding an extra meal per day of around 500 calories. Measure weight every morning to gauge progress. 
• Eat 2kg of of protein per kg of body weight to support muscle growth. For a person weighing 80kg, this would equate to 160g of protein. Eating a meal rich in protein every 3-4 hours will support new muscle growth. 
• Practical suggestions include eating larger portion sizes, including an extra meal such as an omelette or a shake. 
• You may need to eat when you aren't that hungry. You are trying to change your body shape and weight and the body is quite happy at keeping homeostasis.

2. Resistance Training Eating loads of extra food without doing weights will probably result in more fat gain rather than muscle so make sure you start lifting. Get a proper S&C programme that focuses on the main lifts such as dead lift, squat, bench press, chin up, dips and rows. Follow good technique, lift heavy, work hard and go to the gym consistantly 3-4 days per week. Get a notebook and a pen and record workouts. The aim should always be to increase weight lifted and note progression.  

Get these two issues sorted and your average scrawney lad should begin to bulk up a bit and start horsing lads out of the way in no time. 

Welcome to all the new subscribers to the page this week. Good to have ye on board. If ye have any questions, fire ahead. 

Let's hope Leitrim can put two wins back to back this weekend!

Cheers,

Philip