3 Steps for Soccer Players to Gain Muscle

19 Feb

As a soccer player, it is important to have a lot of muscle mass to keep you strong, fast, and resilient. Want to learn how to increase your muscle mass? Read on for a simple, three step guide:

Step 1: Know When to Gain Muscle Mass


While soccer players are in season, their focus should be on maintaining strength and fitness. Instead, gaining muscle mass and strength should be the focus of your off-season. This will allow you to do heavy strength training 3-4 times per week, and will give your body plenty of time to recover from intense training sessions. 

Step 2: Eat. A LOT.


Gaining muscle mass takes a LOT of energy. If you’re an active soccer player, you’d be surprised as to how many calories you burn each day, even in the off-season. To gain muscle mass, you are going to have to be in a caloric surplus, meaning you’re taking in more calories than you are burning. There are plenty of online calculators that can determine how many calories you need. Also, be sure to have a healthy balance of protein, carbohydrates, and fats. Protein is absolutely essential for creating new muscle, and carbs and fats are necessary for overall body function. 

Step 3: Lift, Lift, Lift


If your nutrition is in check, all you need is a great exercise program to help you gain muscle. For athletes, it is best to use a full body program that incorporates multi-joint, compound exercises. This will allow you to stimulate multiple muscle groups at the same time to grow. Furthermore, don’t forget to include the upper body and core in your workouts. The more muscles you hit, the greater the hormonal response is in your body to stimulate growth. For each exercise, work between 6-12 reps in each set for a combination of strength and hypertrophy gains. It is recommended that you allow 48-72 hours of rest in between working major muscle groups.

Summary: Eat right and lift heavy in your off-season to gain muscle mass!

PS: If you are a soccer player in need of a solid strength training program- I gotchu! Check out my ebooks in my store for 12 week training guides, or DM me on Twitter or Instagram for a custom program.