Peter heres your answer

In the post below that asked what is the advantage to gaining wt to throw farther.  I had hernia surgery early in the yr. I could not lift or do the things that i wanted but kept eating like i was lifting heavy. So i got fatter.  Once that i become comfortable with my throwing wt i was able set my technique up around my current bw.  It took a lot less effort to throw the 56, and the 28.  Now i dont think that i lost much speed in either event  even though i was a fatty. Mass moves mass its as simple as i can put it.  I stayed almost the same speed at a heavier wt and i was able to drive that mass to the trig and counter the wt easier at the heavier body wt.  I dont feel like that if someone gained 20 pounds of body wt and lost speed that it would help much.  I contribute the bodywt to letting me get into the power position easier and then being able to lift the wt and throw.  At times in a throw, that hw will throw you off just a lil bit and then your missing that power position at the end.  Being heavier allows you to stay in line and hit your power position. 

Trust me on this guys i have thrown as a pro at the bw of 255 up to 295-300 and the 295 and above is much better.  However you could make the case that my tech is better now than it was at 255.  I do think my tech has improved but with the heavier body wt its easier to throw the wts.  The hammers for me went farther at a lower body wt. I have thrown 115 this yr , but hit 118  a few yrs ago at around 265-270.  So some things it helps and other events might be hurt by it.

In closing i think you should take the off seson gain solid muscle mass the first few months then kick in a big strength phase.  IF you want to throw at 280 then get to that weight a few months before the season and practice the events because there is difference in how you throw at different body wts. There ya go Peter hope that helps

Hey KO,

Got a question if you have time to answer. I threw this season at 240 and now as I am looking at the next 4 months of off season I want to add 15+ lbs. I do not have the powerlifting background (QB in college) so my question is when you talk about spending the off season bulking then right before season adding strength, what is different?

Besides my heavy weight training, food intake and throwing what cna I do to increase my mass?

Thanks,

Rob,

You might try Hypertrophy-Specific Training (HST):

http://www.hypertrophy-specific.com/hst_index.html

A lot of people swear by it.  Basically, you use multiple whole-body workouts each week, with limited volume in each workout so your volume over a week is similar to a conventional workout.  Increase weights each workout, decrease reps every two weeks, and take a week off every 6-8 weeks.

Wayne Hill wrote: Rob, You might try Hypertrophy-Specific Training (HST): http://www.hypertrophy-specific.com/hst_index.html A lot of people swear by it.  Basically, you use multiple whole-body workouts each week, with limited volume in each workout so your volume over a week is similar to a conventional workout.  Increase weights each workout, decrease reps every two weeks, and take a week off every 6-8 weeks.

Wayne,

Thank you. The website is great. It has answered many of my questions on not only the workouts but on nutritions and suppliments.

Thanks again...

Rob

Rob the answer to your question is simple.  Adding mass is different than adding strength.  8-10 reps with a heavy wt and slowing your reps down a bit are the best for adding muscle, this puts the muscle under tension more and causes more soreness.  To add strength i add more wt and only do 1-3 reps .  I also do less exercises and more sets when adding strength. I stick to the basic lifts so i get more bang for my buck,  deads, squats, presses,. I will also back my lifting down to 3 days in the strength phase ,  right now i am doing 4 days  week and splitting my body parts up.  Strength i do squats and leg variations on one day,  push one day,  pull the other. I take longer breaks in between my sets when adding strength also. 

Peter, its true that i did less lifting in season this yr.  Thats part of what kept me fatt.  But i also felt like i only needed 1 day of heavy lifting or speed lifting in season.  If i had a two day game i would not lift that week after.   I did not lift as heavy in season this yr either.  However i did not have to because of the increased fatiness. 

 

One nice thing about HST is that, after a week or so you're done with soreness.  This is because DOMS is a response to stress after deconditioning.  With HST, you work the muscles often enough that you don't get deconditioned (except with the occasional week off).

Before I hit a metabolic brick wall a few years ago, I used to work out 4-6 days a week, and was never sore.  Now I work out far more rarely, so I always get sore.