There is no perfect rep range, in fact it should be changed up regularly. For what your needs are, do your main, biggest lifts for the day in the 3-6 rep range. That would be squats, cleans, deads, presses. Possibly a pulling movement. All your other movements for the day I would cycle between 6 and 12 reps. I generally do an assessory movement for something like four weeks. And example would be do sets of 12 the first week, 10 the next, then 8 and 6.
Get a decent brand, biotest, optimum, EAS. Try out a flavor in the smaller variety, something like a 2lb tub. If you find you like it, then buy a big thing of it 5lbs or greater. You’ll save big money getting bulk.
You’ll want a whey protein for post workout. It digests and absorbs the fastest, which is what you want. Protein with more whey protein isolate than concentrate, is higher quality and easier on the stomach.
I am actively doing pitching and batting along with my lifting, I really do not want/need a fifth day. My body is under so much stress, it is best to let it heal and return to full strength for the start of the next week. I have done a fifth day, and just don’t recover well enough with it. Technically on my off day in the middle of the week I take batting practice, but that isn’t to intense in terms of muscle trauma.
Any barbell exercise can be explosive. Use 50-75% or your 1RM and move it as fast as you can.
Other great ones are various jumps. Straight vertical jumps, box jumps, broad jumps are all awesome choices.
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-Any other advice on getting bigger and stronger?[/quote]
Read Defrancos WS4SB III program. It is awesome for what you are trying to accomplish.
http://defrancostraining.com/articles/articles.htm
I have just tweaked the monday to use a dumbell bench press and less overall focus on bench press as a whole.
I have been lifting on a modified form of Defrancos template and have had nothing short of phenominal progress.
21lbs in 4 months. And I didn’t even lift that whole time due to various conflicts. Waist size hasn’t changed, I’m still wearing the same pants from a year ago. 32’s. I logged I was 6’1" 162lbs July 8th, I measured today at 6’1" 183lbs.
Overall, toss out the running really!
It takes 6-8 weeks to become conditioned via running. You are trying to gain weight, retain all the calories you can. Go to the track and run a 30, 40 and 60 every few weeks to see how you have improved. If you are doing some form work that’s cool too, but definitely do not need that much running volume.
EAT EAT EAT. IT IS NECESSARY. Eat between classes, eat right after school, eat after breakfast but before first period, eat before bed. Don’t let yourself be caught for long periods without food. That would not coinside with your goals.
Don’t let anyone tell you that you can’t do it. If you want it bad enough it is within reach. I have accomplished the same thing as your goal with several weeks time to spare. But let me tell you, I have put my body through levels of stress that most people will never, let me repeat that, NEVER understand.
When you think it’s to hard to continue, you’ve still go so much left to give.
At points it will become a mental game. I mean I hardly eat anymore because of being hungry, I eat because it has been x amount of time since I last ate, and I know I need fuel.
