Practical Recruiting Tips Every Athlete Needs
You’ve played your sport since you were a little kid, and you’re pretty good at it. Now it’s time for you to think about playing in college. You might even think about the possibility of getting a scholarship, but you’re not quite sure how to go about it.
You’ve heard all kinds of stories from your friends and you are not sure what to believe. This much I can tell you: Preparing for college is a stressful time for you and your family. Add in trying to get an athletic scholarship, and the stress is compounded many times over.
Here are some tips to make the recruiting process easier for you and your family.
1. Consider a camp.
When choosing a college, be realistic with your expectations. If you are good enough to play for a Division I school, chances are a school will have already seen you and contacted you or your coach to express interest. But, that’s not the only way into a top program.
A great way to get on a school’s radar is to attend a summer camp for your sport at that school. If you have a good showing at camp, you will create interest. The college coaches will hopefully watch you during your upcoming season. The best time to use this approach is after your junior year. That gives the college coaches your full senior year to track you on their recruiting board.
I am not a huge fan of showcases or random camps, because most of them are just money makers with few true opportunities. Be wary of them; they are expensive, and you may waste your money.
Coaches don’t put too much stock in a set of scores from these camps either. They know a 4.4-second 40 may not be accurate, especially if you are paying for it. Colleges will time you and weigh you and record all the other stats they need when they meet you in the proper situations. Those are the stats they will use.
2. Keep your highlight tape short and sweet.
Another tip many of you know but may be going about it the wrong way is sending a highlight tape. Many of you have YouTube channels featuring your highlights.
Athletes often make their highlight tapes too long. A coach may receive clips from 50 to 60 athletes a week. If each one was 10 minutes long, coaches would have to spend all day watching tape—most of which would be of athletes they will not select for their programs.
Try to keep your highlights to three minutes. Coaches know quickly if they have interest or not. If they are interested, they will know how to proceed with you. Also, balance your tape. Let’s say you’re a linebacker. Show some hard hits, but also show some downfield pursuit to showcase your speed—and some clips of you dropping into coverage. Add some lateral movement clips and some turnovers if you have them—and, of course, your big hits.
Three to three-and-a-half minutes are all you need. Think about it. If each clip is six seconds, that’s 10 per minute. Thirty highlights in three minutes is plenty for a coach to make a decision on whether he wants to see more.
3. Keep your grades up.
We’ve all heard stories about guys who could barely read or write, yet they got into a top school, were sheltered by instructors and graduated—just so they could play a sport. Total B.S.—It does not happen that way. Maybe it once did—I have never seen it personally—but I can tell you this for sure:
The NCAA has strict regulations, and schools have compliance departments regarding students’ grade point averages. Colleges do not play games. If you do not meet the requirements, you are out of luck. You may get probation, but that may make you academically ineligible. If your grades are borderline in high school, coaches will be reluctant to take a chance on you. And why should they? There are probably many other less risky options for them.
Most colleges offer academic assistance programs, but only after you have been accepted. The high school part is up to you. A 2.7 GPA is about the bare minimum to most colleges—and if your GPA is that low, you’d better be a top athlete.
We all know how important the SAT is, so I recommend a prep course to help you with that. A low SAT score is another red flag to a coach. It indicates that you may be a little lazy and that you don’t put in the effort needed to achieve a satisfactory score—but, hey, it’s your choice.
4. Make sure your training is consistent and balanced.
You must work on your strength, but you must also work on speed and biomechanics. My advice is to get to an actual training center that can help you. Chances are your high school coach is not your best avenue for advanced training. Not that he or she does not mean well, but high school coaches might not have as much knowledge as a speed and strength center coach does.
5. Look at several schools at different levels.
There is nothing wrong with a junior college or a D-III school. In fact, you will probably enjoy it as much as a big school. If you are an athlete and you want to play a sport, go to a school where you will actually play. Most top schools have players three-deep at your position and will not look to you for three or four years. You may not want to go that route. I don’t know many athletes who enjoy sitting on the bench.
Pick a school you will like even if you decide not to play or if you get hurt. You still want to enjoy your college experience. College sports is only one piece of it, so choose wisely with that in mind.
Remember, college coaches switch colleges often. It’s part of the business. Base your decision on a complete scenario, not simply because you like a coach. There is a good chance you may have a different coach when you graduate than when you start.
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10 Tips for Getting Recruited to College Athletics in a Pandemic
The coronavirus pandemic is changing the future for high school athletes across the country, especially college recruiting during these unprecedented times. The recruiting “dead period” has been in place since March and was recently extended through January 1, 2021. This means that coaches may not have face-to-face contact with college-bound student-athletes or their families and may not watch student-athletes compete or visit their high schools. Thankfully, however, there are several things prospective student-athletes can be doing to gain exposure to college coaches. Please read below for some tips on how to get recruited during a pandemic.
Stay positive and be patient.
Recognize that we are living in historic times and the recruiting process may be delayed.
Don’t wait for a coach to reach out to you. Fill out online recruiting forms and initiate communication with college coaches via email, phone, and various social media platforms. This type of communication is allowed during the “dead period.”
Book a virtual video call.
Virtual calls are the new normal and give college coaches the opportunity to have a (virtual) face-to-face conversation with you and your family. Have questions prepared ahead of time and dress appropriately. Lastly, make sure your lighting is sufficient and the background is clean.
Take virtual campus tours.
Most colleges and universities are not allowing in-person admission visits at this time. Taking advantage of virtual tours can help you gain a better feel for a school to help you feel more confident in your college choice.
Have your coach make a call for you.
Ask your high school and club coaches if they would be willing to contact college coaches on your behalf. A positive reference from your coach will go a long way.
Focus on your education.
A strong transcript is a key component of the recruiting process. Be sure your core courses are in order. For instance, to be eligible to play at the DI level, a prospective student-athlete must complete a total of 10 core classes after three years of high school, and 16 core classes after four years with a minimum core GPA of 2.3.
Keep track of your eligibility.
Be sure your NCAA Eligibility Center account (required for DI and DII bound student-athletes) is up-to-date and all necessary materials (official transcripts and standardized test scores) have been submitted.
Create an athletic resume.
Organize your film, transcripts, contact information, and test scores into an athletic resume that will highlight your strongest accomplishments and give you an edge over the competition.
Use social media.
Student-athletes should make use of social media platforms such as Twitter, YouTube, and Instagram to post highlights and game film. In the absence of game film, use footage of a workout, team practice, or intra-squad scrimmage.
Be open to options you may not have previously considered.
Explore the possibility of reclassifying to give yourself another year of exposure, and consider schools in all three NCAA divisions, the NAIA, and junior colleges. Finally, do not rule out club sports. These programs can very competitive and lots of fun.
If you would like to learn more about the college recruiting process, please email Mrs. Williams, New Hampton School’s Athletic Liaison in the College Counseling Office, at [email protected] to schedule a meeting.
Tips from College Coaches on How to Get Noticed by a DIII School
In today’s society, sports tend to be more popular among youth than ever before. More and more travel teams exist than previous years. Highly competitive sports development programs are becoming increasingly common. All of these opportunities are created in an effort to improve an individual’s talent level and hopefully help the student-athlete land a spot in a collegiate program.
Fortunately for young athletes, there are many opportunities to play at the college level – NCAA Division I, II, and III, as well as NAIA and NJCAA, which means there are more than 400,000 student-athletes competing annually in college athletics. The opportunities are nearly endless if you have the desire to compete.
As the athletic director at Meredith College, an NCAA Division III institution and a member of the USA South Conference, I understand the work that goes into recruiting the best and brightest talent.
So, if you’re interested in being a part of a college athletics program, I want to provide you with a few tips from our coaches on how you can get noticed by a Division III institution.
When thinking about where you want to continue your athletic career, research the schools that best fit your interest. Where is it located? Are there things to do off campus? Do they have your major? How many students are enrolled? These are just a few questions to keep in mind as you start your search.
2. Go to Camp
Most schools offer athletic camps that are open to youth of all ages. If you are interested in attending a school that offers camps, GO. Attending camps or clinics is a great way to express your interest in that program, and coaches get an opportunity to look at your talents and abilities early. They can provide feedback and evaluate how you might fit into their program. If you aren’t already on their radar, it’s a great way to get there.
3. Play the Game
Do what you do best. Play the sport that you love. Contact the coach at your school of interest and send them your game schedule – school, travel ball, etc. Play in as many local and state tournaments as possible to give coaches a better opportunity to attend. Give them a glimpse of your talent by sending links to any game film or video clips that you may have. And it doesn’t hurt to have your local or high school coach contact the school that has sparked your interest.
4. Initiate Contact
Don’t be shy. If you are interested in a program, reach out to the coaches. Send an email with a letter of interest including information about yourself. Include athletic and academic accomplishments. And provide a link to video footage of you in your sport. A student-athlete who initiates contact with a coach has a much better chance of being evaluated than one who sits and waits for others to do it.
5. Schedule a Visit
Attending a college sight unseen is not always the best choice. You want to be sure that the school you choose is right for you. Once you have decided on a few programs that interest you, schedule a campus visit. Complete a recruitment questionnaire before arriving to allow yourself the opportunity to meet with the coaches and potentially watch a practice or game. At Meredith, our recruitment questionnaire can be found on our athletics website at goavengingangels.com.
6. Be Proactive
College coaches want prospective athletes to be proactive in their approach to recruitment. If you’re interested in a program, you need to get on a coach’s radar by your sophomore or junior year. Let the coaches know that you’re interested. And follow up with them after you have made contact. Don’t rely solely on your high school or travel team coaches to do the work. Coaches like an athlete who shows initiative.
In order to play at the next level, you must catch the eye of college scouts. What many prospective student-athletes don’t realize is that not all of the work falls on the parents, coaches, and tournament directors to bring the scouts to you. You play a significant part in the recruitment process and can help them take notice of you.
College Sports Recruiting Tips, Part I
Being a college athletic recruit certainly sounds alluring. As college admissions continues to get more competitive, it’s understandable that high school athletes would have dreams of the day when schools compete over them, as opposed to the other way around. But college athletics recruiting requires more than simply waiting to be discovered; there’s hard work involved.
Here are five key things aspiring college athletes must do to prepare for the recruiting process:
1. Keep Those Grades Up. No matter where you apply, from the biggest Division I university to the smallest Division III liberal arts school, your GPA and test scores will be extremely important. Coaches will want to know that you’ll be able to balance a challenging practice schedule with collegiate coursework, and admissions offices will expect you to meet the academic standards of their school. If you’re hoping to play at a Division I or Division II school, take time to familiarize yourself with the NCAA’s requirements for academic eligibility and make sure your high school schedule, GPA, and test scores will qualify you; the Division I requirements are available here.
2. Work Hard, On and Off the Field. As you continue training to improve your athletic stats, remember that schools will want to see a dedication to more than just your sport. Schools—especially Division III schools—still expect you to pursue leadership positions in your extracurricular activities and show a commitment to community service, even if you’re being recruited for athletics.
3. Attend Key Camps, Showcases, and/or Tournaments. Learn what successful recruits in your sport did to get the attention of coaches. If your sport is one in which camps, showcases, or tournaments are important to the recruiting process, figure out which events are most beneficial, and make sure you’re there.
4. Create an Athletic Resume. Include your GPA and test scores, as well as your key statistics and accomplishments/honors (both athletic and academic). Look online to find examples of what to include for your sport, or check the recruiting questionnaires for your sport at a few colleges to see what coaches want to know.
5. Create Two College Lists. Do this earlier rather than later. On one list, include schools you’d like to attend as an athletic recruit. Include schools that are academic/athletic reaches, targets, and safeties. Talk to your coach and your counselor about schools you should be targeting. Then, make another version of the list assuming you won’t be recruited, keeping in mind that your GPA and test scores will need to be higher in this case. No matter what happens, you want to have a fallback plan.
In the next post, we’ll discuss what to do once you’ve made these preparations.
Basketball Recruiting Do’s and Don’ts. College Coach Edition
Basketball recruiting tips: what should athletes be doing, and what should they steer away from? The recruitment process can be intimidating, so we wanted to provide advice for athletes in the process, or beginning to. Remember the best thing for athletes to do, is be themselves! Be confident within your skills, and leave it all out on the court.
David Lewis: Associate Head Coach at Angelo State University (NCAA Division II).
Lee Sartor: Head Coach at Erskine College (NCAA Division II).
Vince Kmiec: Assistant Coach at North Central College (NCAA Division III).
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Coach Lewis says social media is one of the most influential elements an athlete can use to their advantage. Coaches look for this during the recruitment process, as it can used as a platform to showcase an athletes skills, highlights, and more. He also encourages student-athletes to revise their emails to coaches and check for grammar and spelling errors, as it is a pet peeve of his. It can make the athlete look unprofessional, remember the little things count.
One specific thing that Coach Lee looks for in a potential player, is the athlete knowing they’re being watched by a coach. He wants players to understand they are always being evaluated/watched, because if a reff’s call does not go your way, a bad attitude will stick out to coaches in a negative way. Coaches look for small components of their character, such as how they react to adverse situations, etc. He also looks at parent behaviors and how they interact with their child, it can tell a lot about the family dynamic.
An important quality Coach Vince looks for in an athlete, are their mannerisms on and off the court. Coaches specifically look at how the athlete responds to adversity, bad calls, fouling out, etc. It is also important to coaches to see how an athlete interacts with their teammates and coaches on the bench and leaving the court. These small interactions can say a lot about the athletes character, and can be a determining factor for coaches.
With our coaches recruitment tips stated, keep all of the advice in mind next time you’re playing. You never know when there is a scouting coach in the stands watching, so always be on your best behavior.
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College Recruiting Tips & Tricks
08. 28. 19
- The college recruitment process can be intimidating. Our Tournament Director, Kiley Graham, sat down with former teammates to compile a list of their recruitment tips and tricks.
- Kiley Graham
- Mount St. Mary’s University ‘18
- Personal Recruitment Process
- I worked directly with my club coach. He had me make a list of all schools I wouldconsider playing at. From that list he created a binder and made me go to eachacademic and athletic website of the school
- I created different profiles on sites like BeRecruited and CaptainU (most have the freemembership or a small fee to pay that will give you access to a lot of coach contacts)
- At tournaments we would just go around different campuses to get a feel of schools inthat area
- I would attend different tournaments, ID clinics, and camps where coaches that Iconnected with would be attending
- Look at the list of college coaches attending your events and reach out to them withyour interest and schedule (they won’t know where you are playing unless you tell them)
- Follow up after an event with coaches
- Keep up with academics and research scholarship opportunities for those schools
- For profiles add in any past event placement, pictures, and or video (it helps showcaseyou and gives coaches a face to place with a name)
- “ghost” coaches of schools you are no longer interested in (if you are no longer interested in that school send an email letting them know you appreciate their time, but you are choosing to look elsewhere)
- Don’t focus on the division, DI might not be the best fit for you and what you are lookingto accomplish
- Don’t forget to focus on the academics of the school you’re looking at (your major willbe what comes after college soccer)
- Biggest Tip
- Always play like someone is watching when you’re at an event because you never know who is (personally I always kept moving and never took plays off which was a key factor for coaches)
- I am the Tournament Director for Elite Tournaments organizing events for players that I used to play in. I always try to make these events successful for players to have a good experience and showcase their talents to coaches that are attending.
- Morgan Cary
- Stevenson University ’18; Senior Captain
- Personal Recruitment Process
- My mom educated herself on the process with me
- I created a spread sheet of what I was looking for in a college and what I didn’t want in acollege (class size, university size, location, athletics level, major offered)
- As I visited colleges, I would add them to my spreadsheet and mark them off
- I went to different ID clinics in locations (like NC) that I was looking at and after theclinics I would reach out to a coach that I liked through email or they would contact meshowing interest
- My club team would travel to different showcases as well where coaches would watch usplay
- contact coaches through email on your own email (not mom and dads)
- it’s never too early to start looking at colleges, so go out and visit ones that interest you
- it helps to communicate through or with your club coach (keep your club coach in theloop of what coaches are contacting you)
- Do a campus visit if you can and doing an overnight with a player (Great experience andgreat way to really talk to girls on the team and get the feel of things)
- don’t pass by or ignore a college coach who is contacting you. You never know, you maydo research and end up loving that school or program
- coaches are always watching you, on and off the field
- Biggest Tip
- Do something that make you stand out or makes you different on or off the field. For Instance – in high school my voice mail greeting on my phone was my firiend and i taking turns speaking every other word. It was goofy but funny. I remember I had 4 different coaches tell me that it made them laugh. It was a good way to show them my personality. Also, they said they remembered me. (Not sure if i recommend doing that now but something to help you stand out).
- What Colleges Look For
- how you play as an athlete of course but specifically if your coach-able, a team player, and look for good attitudes
- Communication on the field is huge
- As an outside back, when being recruited my college coach he said that he liked and waslooking for outside backs who play box to box. Meaning while playing defense I would work the ball up the field and play in the offensive half as well
- I am a co-coaching a U16 team for Severna Park with a college teammate. We are helping them understand the college recruiting process, as well as training them to compete at a high level.
- Katie Kirschenmann
- McDaniel College ’18;
- 2x All-Conference; 1x All-Region, Leading Scorer Junior & Senior Year
- The recruiting process can be overwhelming, so my best advice is to start early
- Student-athletes can start by thinking about location and distance from home, academicmatch, what division they are interested in playing and then start reaching out tocoaches who meet that criteria.
- NCAA recruiting rules are different for each division, so it helps to understand those aswell.
- Start thinking about reaching out to colleges/college coaches as soon as you are able tobe recruited (as permitted by NCAA Rules), start to schedule visits and campus tours (as permitted by NCAA Rules).
- Don’t be afraid to ask the coaches and teams questions!
- What colleges are looking for
- Colleges are looking for a complete student-athlete; students who are committed to doing the work academically as well as on the field.
- I am working as an Assistant Coach for McDaniel College Women’s Soccer while earning a Master’s Degree in Kinesiology from McDaniel College.
Making Sense of the Athletic Recruiting Process
Getting Noticed, Getting Scholarships & Playing the Sport You Love After High School
Each year, approximately 7.5 million students who played sports in high school graduate and decide their next steps. While not all high school athletes aspire to play at the collegiate level, many do. Playing a varsity sport in college is a fiercely competitive arena, where only 587,000 of those 7.5 million graduates moved on to play collegiate athletics during the 2013-2014 academic year. Although the numbers may make it seem like gaining a place on a college team is more of a dream than a reality, this isn’t the case. Students and families who start early, stay focused, and understand the recruitment process are much better positioned to find success – be it at an NCAA, NAIA or NJCAA institution. This guide takes prospective student athletes and their families on a step-by-step path of learning what the recruitment process entails, how to stand out to coaches and when they should be making their moves throughout high school.
The High School
Student’s Path to Playing Sports at the College Level
Focus on academics
A high school student can be the most promising athlete on the field, but if he/she isn’t taking the right classes and making good grades it could be all for naught. Coaches are often first introduced to potential recruits on paper and they instantly look at grades to see if the athlete would even be qualified to play based on NCAA eligibility requirements.
Impress the coaches you have now
To be in competition for spots on a college team, young athletes must first find success at the high school level. Prove your abilities and potential to coaches now, and they’ll sing your praises later. They may also work with students to get them on travel teams or elite programs to further build qualifications.
Make use of summer months
There are lots of summer camps available for high school athletes who are serious about their sport, and they are well worth participation. Not only do sports camps allow students to devote extended time to improving their game, they also introduce them to other players, coaches, and sports professionals who can speak on their behalf when it comes time for recruitment.
Make the most of being a prospective student athlete
Upon entering ninth grade, eligible students are considered prospective student athletes. Depending on the sport, they may start receiving some questionnaires from schools or recruiters. Students should respond to any forms immediately with both interest and gratitude.
Visit as many schools as possible
During every summer holiday, spring or fall break, long weekend, or family vacation between sophomore and senior year, students should try to visit as many schools as possible. Before setting off, prospective student athletes should make a list of the most important qualities of a school or athletic department to measure how each stacks up to their needs and wants. Most visits prior to senior year will be unofficial – meaning students and families are responsible for paying expenses – but they may provide free tickets to a game. Seniors are limited to accepting only five official visits – those paid for by the school – so they must choose wisely and pick only those they are seriously considering.
Continue playing your best
Now is the time when coaches will come watch students play, so it’s important to get as much time on the field or court as possible in as many arenas as possible. Be it a high school game, travel team, showcase, outside league or special tournament, students should be giving it their all and working closely with high school coaches to iron out any issues in their game.
Interact with coaches
Outside of dead periods, coaches are now allowed to call prospective student athletes once per week, although students are allowed as many times as they wish. Still, students shouldn’t take that as a sign to speak with as many coaches as humanly possible, but rather to hone in on their top choices and express serious interest.
Did we mention academics?
It’s the last push toward finishing strong with a high GPA, excellent AP scores and impressive standardized test scores. These numbers will greatly impact the amount of financial aid a student receives, so it’s incredibly important to remain vigilant until the last test is taken and the final paper is turned in.
Make the most of being a prospective student athlete
Upon entering ninth grade, eligible students are considered prospective student athletes. Depending on the sport, they may start receiving some questionnaires from schools or recruiters. Students should respond to any forms immediately with both interest and gratitude.
Research signing dates
Each sport has a different signing date for the National Letter of Intent, so students need to research these and keep them in mind as they’re making final decisions about where they want to play.
Pick a college
After years of hard work and dedication to be the best version of themselves as both an academic and an athlete, students who have risen to the occasion now have the joy of selecting the institution that will continue shaping and growing them for the next four years. Congratulations!
Keep focusing on academics
Students typically take the precursors to the SAT or ACT during sophomore year, and these scores are an early indication to students of how much financial aid they may receive and to recruiters of what to expect from students in terms of academics in the years to come.
Take advantage of school resources
Guidance counselors and coaches can provide valuable advice both on the field and off, making them excellent – and free – resources to harness. Counselors can help students make sure they’re taking core classes required by the NCAA while coaches can ensure their game is where it needs to be to garner attention from college recruiters.
Start a list
It’s never too early to start identifying prospective schools and categorizing them by level of play, academic programs and other important factors. Students should also study the current roster of student athletes in their sport to see how they measure up and where improvements can be made.
If you haven’t noticed yet, academics are crucially important to the success of any student athlete. Junior year is the time when many students take their ACT or SAT and submit their scores and GPAs to the NCAA Eligibility Center to determine if they’re qualified to play, so every point matters.
Take advantage of all opportunities
Junior year is the most important in terms of recruiting, so any chance to be on a travel team, attend a showcase event, take part in a clinic or participate in a summer camp should be accepted – both so athletes can work on the finer points of play and meet influential people in the world of collegiate sports.
Gather and share footage
One of the most effective ways of being noticed by coaches is having an excellent highlight reel of plays. The film should be a compilation of a student’s best plays, with spot shadows or arrows used to ensure coaches can easily identify the student. Coaches typically film high school games to review plays, so students should work with them to access footage and select the appropriate segments. In addition to posting the video online, students should ensure that their contact information, jersey number, uniform color, measurements and PRs or sports-specific stats are also included.
Prepare for recruitment
Coaches are allowed to send handwritten communications to prospective student athletes beginning in their junior year, while some sports also allow limited phone calls. It’s vital for students to respond to these communications in a timely manner and to pay close attention to how a coach responds to questionnaires or films.
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College Athletic Association Profiles
Numerous athletic associations have been tasked with organizing collegiate athletic programs based on the size of the institution and whether it is public or private. For prospective student athletes to make informed decisions about their futures, it’s important for them to understand the differences between these and how their level of play will be affected by each organization.
National Collegiate Athletic Association
The NCAA is a nonprofit association which regulates the athletes of the 1,281 member institutions. Under the umbrella of the NCAA are three divisions which are determined by the size of the school and its budget.
- Division I Typically regarded as the highest level of play at the university level, many professional athletes played at the DI level during their college years. Not only do these athletes have to be excellent in their sport, they are also held to extremely rigorous academic standards. The largest scholarships are typically available at this level. There are currently 350 higher education institutions that qualify as Division I schools and represent more than 6,000 athletic teams.
- Division II Colleges and universities qualifying as Division II schools are typically much smaller than their Division I counterparts but are still considered an excellent platform for college play and for students hoping to be professional athletes. The main difference between the two is the size of the institutions and the financial resources available for athletics. Student athletes are still held to high standards when it comes to academic performance, but there’s a bit more time for them to be involved in their campus community. There are currently more than 300 schools which compete at the Division II level.
- Division III As the largest NCAA division, Division III student athletes are those attending small, private institutions looking for a challenging athletic career that’s balanced with substantial time for academic studies. Playing seasons and practice sessions tend to be shorter than those experienced by Division I and II students, allowing those in Division III to truly build a campus community and engage with a more diverse array of college experiences. Currently more than 180,000 students at 450 colleges and universities play on Division III teams.
National Association of Intercollegiate Athletics
The NAIA functions in much the same way as Division II of the NCAA in that it is comprised of athletic programs from smaller colleges and universities. This organization is popular for international students hoping to play in America as there are fewer restrictions than in the NCAA. Athletic scholarships tend to be smaller at NAIA schools, especially in the first year or two of a student’s tenure of being a college athlete.
Sports available at NAIA schools include baseball, basketball, cheer/dance, cross country, football, golf, lacrosse, soccer, softball, swimming/diving, tennis, track/field, volleyball, and wrestling.
National Junior College Athletic Association
Unlike the previous two associations, the NJCAA exclusively organizes athletic programs for two-year institutions. Although the smallest of the associations, students who elect to play sports at an NJCAA school often benefit from lower tuition rates, an opportunity to better their grades in order to gain more scholarship funding, and the option to transfer to an NCAA or NAIA school after two years. In fact, some of the best opportunities to transfer to an NCAA Division I school take place at NJCAA institutions.
Other Athletic Associations
Aside from the three most recognizable collegiate athletic organizations, a few niche groups exist throughout the country.
Beyond Athletic Scholarships: Financial Aid for Athletes
Aside from being accepted to a college sports team, the next biggest question student and their families often have is about financial aid. After spending thousands of dollars ensuring high school athletes get the equipment and training they need to be competitive, many tend to have blinders on when it comes to scholarships. A common phenomenon amongst these families is the idea of “DI eyes,” or the refusal to look at any other options outside Division I sports. The following section is meant to help students and families to learn about funding options and recognize that, although they may need to pay for some schooling, there is a place for them to play their sport, whether it’s Division I or otherwise. Types of Scholarships
- Full-ride These are the most coveted type of scholarships, and full-rides don’t just cover tuition and fees. They also provide funding for books, supplies, room and board, and possibly even additional living expenses. These are most common in Division I athletics, but still quite rare.
- Partial As the name implies, partial scholarships cover a portion of expenses – most commonly starting with tuition and fees – but students will still need to pay for a portion of their education. They are typically allocated based on a set percentage and are commonly found in Division II athletics.
- Merit Division III doesn’t actually award athletic scholarships, but that shouldn’t stop prospective student athletes from applying to one of the more than 450 excellent colleges and universities in this grouping. While they may not receive that particular type of funding, more than 75 percent of all student athletes at Division III schools are awarded a merit scholarship for academic achievement or receive financial aid.
- Two-year tuition Not all two-year institutions provide scholarships, but student athletes who complete the first half of their degrees in these schools before transferring to a four-year school can save thousands of dollars in tuition and fees, often without sacrificing their level of play. While only one percent of high school freshmen were recruited to play on DI basketball teams during the 2012-2013 academic year, transfer students made up 14.5 percent of recruits during the same time frame.
Scholarships by Sport per School
Athletic associations like the NCAA and the NAIA provide guidelines on the maximum number of scholarships schools can award each academic year based on the sport. These numbers vary by association and some sports – such as bowling or triathlon competitions – may receive no allocations.
|NCAA DI||NCAA DII||NAIA||NJCAA|
|Cross Country||12.6 (men’s)
|Track & Field||12.6 (men’s)
* Based on the 2015-2016 academic year.
Athletic scholarships aren’t guaranteed
Athletic scholarships are not a promise for four years of funding, but rather a type of financial aid that must be renewed annually. While it can’t be reduced or canceled during the academic year, it can be – for any reason – at the end of the year.
Injuries could mean loss of funding
While this depends more on the individual coach and school policies, some institutions elect to cancel academic scholarships if a student receives a career-ending injury. Prospective student athletes need to research institutions and ask how they handle these situations.
You may not be eligible the whole time you’re in school
College athletes are eligible for four years of play, meaning if it takes them longer to graduate, they may exhaust their eligibility and lose athletic funding. The National Letter of Intent Since 1964, the National Letter of Intent has been used by NCAA Division I and II colleges and universities. Over the years, the number of institutions using the NLI has swelled to more than 650 as a way of cementing the first year of college for student athletes. Signing this document isn’t required, but lots of student athletes are happy to do so as it provides assurance in the recruitment process. By signing a National Letter of Intent, students agree to join the institution for minimum one year. In return, they receive a written promise that the school will provide an athletic scholarship during that year.
The National Letter of Intent is used only at four-year universities and colleges and only for first-time freshmen students. After signing the NLI during the mandated signing period, students are in a binding agreement, regardless of whether or not they quit the team. To meet the terms of the NLI, students must stay at the school for the entire academic year.
Academic Requirements for Recruitment
As mentioned previously, aspiring college athletes could be the best in the state in terms of their sport, but coaches and recruiters also demand high academic standards. For students aspiring to NCAA Division I, these standards are the highest of all. In order to better understand the level of academics a student hoping to play collegiate sports must attain, the following table outlines common requirements.
|Class requirements||Level of play||GPA/Test Scores|
|Students must complete 16 core courses, including: Four years of English Three years of math Two years of natural/physical science Two years of social science One additional year of English, math, or science Four years of additional courses including any of the above, foreign language, or religion/philosophy 10 of these courses must be completed before the seventh semester of high school, with grades being locked in after that time (students cannot retake for the possibility of a better score)||NCAA Division I||The GPA is calculated based solely on the required core courses. Students must hold at least a 2.3 GPA and achieve an ACT/SAT score that corresponds to their GPA. A list of the sliding scale for GPA vs. SAT/ACT scores is provided by the NCAA.|
|Students must complete 16 core course, including: Three years of English Two years of math Two years of natural/physical science Two years of social science Two additional years of English, math, or science Four years of additional courses including any of the above, foreign language, or religion/philosophy.||NCAA Division II||The GPA is calculated based solely on the required core courses. Students must hold at least a 2.0 GPA and achieve at least an 820 on the SAT or a summative score of 68 on the ACT. These rules will change after August 1, 2018.|
|Students applying to Division III institutions are held to the admission standards of the college or university they attend and do not need to register with the NCAA’s Eligibility Center||NCAA Division III||N/A|
|Students do not have to take a set list of core courses to be eligible, but they do have to meet two out of three requirements. Outside of GPA and standardized test requirements, the third is that they graduate in the top 50 percent of their class.||NAIA||Students must have at least a 2.0 GPA on a 4.0 scale. Minimum scores for standardized tests are 18 for the ACT and 860 for the SAT (Critical Reading and Math sections only).|
|The NCAA doesn’t have an eligibility center. As such, the only requirement is that students be graduates of a high school or that they earn a GED. Students planning to transfer to a four-year institution after completing courses offered by an NJCAA should research and keep in mind requirements set forth for transfer students.||NJCAA||N/A|
Source: NCAA, PlayNAIA.org The Chances of Playing Sports in College
After meeting all the academic requirements to be a collegiate athlete, some high school students may still be wondering if they can make the cut when it comes to being chosen for a college team.
A study of these athletes found that, of the incoming class for the 2013-2014 academic year, 7.6 percent of male students and 7.9 percent of female students who were active in sports at the high school level were able to play on college teams. Still, there are great variances amongst different sports.
- Six percent of male high school basketball players were chosen for collegiate teams, whereas 13 percent made it through to college lacrosse teams.
- Five percent of female high school tennis players were chosen for college teams, compared to 38 percent for college fencing teams.
The Importance of Title IX to Women’s Athletics
During the 1971-1972 academic year, the number of female college athletes was fewer than 30,000 due to inequitable playing restrictions. Only two percent of athletic budgets were spent on providing opportunities to these athletes, while scholarships for women didn’t even exist. As of 2011, more than 190,000 women were playing college level sports and receiving funding and support equal to that given to their male counterparts. The change in these numbers is due almost exclusively to the passage of Title IX.
Passed in 1972, Title IX of the Education Amendments Act is a federal law that made it illegal for any person in the United States to be discriminated against, denied benefits, or excluded from participation from any educational program or activity receiving federal funding on the basis of sex. Although it may seem like this law only applies to public institutions, the vast majority of private colleges also receive federal funding, making it applicable to them as well.
Students and families may be wondering exactly how this important federal law applies to them. Here are a few things to keep in mind during both the recruitment phase and after being accepted to a collegiate team:
- Female student athletes must receive equitable opportunities to play sports at the college level. While institutions don’t have to offer the same sports to each gender, they must have equal opportunity to participate.
- Both male and female student athletes are eligible to receive scholarship funding, and amounts awarded must be proportional to their level of participation.
- Student athletes, regardless of sex, must have the same access to provisions, included but not limited to coaching, practice, acceptable facilities, medical care, support services, publicity, equipment, fair scheduling of games and practices, tutoring, travel, and away game per diems.
Athletic recruiting has its own vocabulary, so students should brush up on their knowledge of frequently used terms before going into any meetings about their future as a college athlete.
- Combine A showcase of sorts, student athletes come together at a common venue and perform a series of athletic tests in front of college coaches and recruiters. This invitation-only event is typically only open to the very best players.
- Dead/quiet period College coaches and recruiters aren’t allowed to contact or evaluate potential recruits in any way during this period of the recruiting calendar.
- Evaluation period The time of year when coaches and recruiters are allowed to evaluate prospective athletes by attending a game or practice. They’re also permitted to evaluate their academic accomplishments.
- Game day visit Allows prospective student athletes to visit schools considering them and observe a college game.
- Gray shirt This term defines athletes who decide to defer their enrollment until the winter or spring term of the academic year. Gray shirts can be used to extend athletic eligibility or to enable an athlete to buy more time to heal from injury.
- Official visit When a student and his/her family is invited to a prospective college for an official visit, this means the school pays for all the fees associated with their trip.
- Red shirt Unlike grey shirts, red shirt athletes are already enrolled at the school but they do not compete for a full academic year. Students are typically redshirted to extend their athletic eligibility if they aren’t ready to play full-time as a freshman.
- Skills tape These 15-20 minute recordings typically showcase staged gameplay to demonstrate a prospective student athlete’s skill level.
- Unofficial visit Unlike official visits, students and their families are expected to pay any expenses associated with an official visit to a school.
- Verbal commitment/agreement Although not legally binding, a student athlete who provides a verbal commitment to attend a particular school is typically expected to enroll and play collegiate-level sports.
What it Means to be a Student Athlete
Think about all those Saturdays spent watching college football or the countless hours invested in watching older peers fulfilling their dreams of playing sports at that level. When discussing the fantastic pass they made or the way they powered across the court, it’s easy to forget that these athletes are also full-time students who must constantly find ways to balance all their responsibilities on and off campus. Before diving into the world of college athletics, high school students should consider a few of the aspects involved with being an athlete at this level.
1 School and sports come first
Balancing academics and athletics must be the first priority of a student athlete, and often that means missing out on other opportunities. Whether passing on an internship or involvement in another extracurricular, or going to bed before friends so they can get up early to practice, student athletes must constantly prioritize their two main commitments.
2 Now is the time to enjoy your sport to the fullest
Out of the 400,000 student athletes in 2008, only 16,000 went professional, or one out of every 25. To be a successful collegiate athlete, it’s best for students to enjoy what’s in front of them each and every day instead of dreaming about something that may or may not happen.
3 Practice hours count
The NCAA mandates that student athletes may spend no more than 20 hours per week practicing, and it’s important to live by these requirements – both as a student athlete who needs balance and to ensure no rules are broken.
4 A healthy balance is important
Although 80 percent of college students surveyed in 2008 said they frequently or sometimes experienced daily stress, student athletes often report even higher levels of stress. When trying to balance practice, studying, sleep, travel, and extracurricular activities, mental health is critically important for these students.
5 College athletes may have less independence than their peers
With responsibilities to professors, coaches, tutors, family, and friends, student athletes may find it difficult to feel like they’re calling the shots a lot of the time. Although college is hailed as one of the first times a student gets to practice independence, those who choose to play sports may have to wait a few more years before they experience the full spectrum of individuality.
6 Academic assistance is provided
One of the major benefits of being a student athlete is the provision of a tutor. Recognizing these students have busy schedules and often must travel for games, tutors are in place to ensure students understand core concepts and are able to keep up with class even if they aren’t able to attend.
7 Schedules can be hectic at times
Although student athletes typically have set practice and class times, that doesn’t mean their schedules aren’t always in flux – especially when it’s the season for their chosen sport. This may mean traveling every weekend for a month, or it could mean additional practice sessions for an upcoming big game. Students who elect to be athletes in college must be able to go with the flow and avoid rigidity to succeed.
8 Skills are honed, not learned
Despite all the hard work and balancing acts, student athletes benefit tremendously from their time on the team. From qualified coaching professionals to specialized assistants in each sport, collegiate athletes get individualized, one-to-one training to make them the best players they can be.
9 Travel is expected but rewarding
Although it may sometimes be difficult to pack up and head out for a game after a long week of papers and exams, collegiate athletes have a unique opportunity to travel the country representing their college, playing the sport they love, meeting influential people, bonding with their team and bettering themselves.
Sources: Exact Sports, Seattle Times, US News & World Report
College Athlete Graduation Rates
Although athletics are a monumentally important part of a student athlete’s college career, the NCAA recognizes that the ultimate goal is for every student to graduate with a degree. Because of this, the organization has worked extensively over the past two decades to ensure student athletes excel both on the field or court and in the classroom.
- Since 2011, the annual graduation success rate for Division 1 student athletes has risen by 12 percent.
- In 2014, 86 percent of all Division 1 student athletes graduated within six years of matriculation.
- During that same time, graduation success rates for white and African-American male students increased by three percent.
- The graduation success rate for female Division I student athletes was 93 percent in 2014.
Intramural & Club Sports
Although college team sports are typically most often in the spotlight, there are many other opportunities for students who want to stay active, bond with fellow students and enjoy a sport they’ve played for years without being on an official college team. Whether a student wants to dust off their cleats for a few games of soccer or restring their racket for a doubles match of tennis, these and many other intramural and club sports can be found on nearly every university campus in America. Intramural Sports
These games are typically organized by student groups and the college to provide students the opportunity to play against other teams or individuals at their school. They may be random sign-ups, or students can form their own teams based on common interests, living in the same dorm, being members of the same Panhellenic group, or sharing the same major. Because intramurals are informal in nature, it’s not uncommon to see numerous sports that would never be part of an official collegiate roster such as kickball, video games, or even quidditch. Club Sports
Existing between intramurals and official college teams, club sports involve playing against teams from other colleges although all games are organized by students. In addition to matches against local colleges, the top club teams may elect to travel and participate in both regional and national conferences and championships. This level of play requires a much higher commitment than intramurals but not as much as an official college team.
Students looking to learn more about existing intramural and club sports, or even how to start their own teams, can find information and resources below.
- IM Leagues This free application helps both organizers and participants manage their sports, register new players, and keep track of upcoming games and scores. Since play at this level is most frequently managed by students and student groups, using a tool like IM Leagues helps cut down on planning and maximizes time on the court or the field.
- SportsEngine A subsidiary of NBC, SportsEngine provides a free step-by-step guide for students who want to create a successful intramural program at their school.
Expert Advice for Aspiring College Athletes
Christopher Stack is the Founder and CEO of Guiding Future Stars, a student- athlete development company that transforms high school players into excellent students, great athletes, and extraordinary people. He is also the author of “College Recruiting Playbook” and a former Division I soccer player for Mount St. Mary’s University. He holds a degree in sports management and an MBA in marketing.
How do students know which division they should be aspiring to?
AChoosing a level of play is two-fold. First, you should have the athletic ability, skill level, and standards to compete at the DI level. High school and club coaches might be able to assist with this process by giving their players a realistic evaluation. The second is identifying how much balance the prospective student athlete (PSA) is looking for in terms of academic, athletic, and social experience. I coached at both the DI and DIII levels and there were some DIII players who were good enough to play at the DI level but chose DIII because they wanted a more balanced college experience. And vice versa, I had some DI players who probably would have been a better fit for DIII athletically. When it comes to identifying a certain level of play, I recommend getting out and watching college games, matches or competitions. You can really get an idea by watching to discover if you can play at that level or not. You must be realistic though! It doesn’t always come down to talent. The time demands between DI and DIII are very different.
In addition to opportunities to play college-level sports, how can student athletes work with recruiters and schools to ensure they’re able to also balance academics?
A I worked in student-athlete academic support for five years at a Division I level and the biggest challenge was balance. When going through the process always ask coaches about what kind of support is available. Is there mandatory study hall or tutors available? What happens when we must miss class for games? Time management is key to being a successful student-athlete in college. I always provided student-athletes tips and strategies to help manage their time, stay on task, and live up to the demands of being a student-athlete so they could excel in the classroom, on the field, and in the community.
What is your number one piece of advice for aspiring college athletes?
AThe biggest thing I can say is to find the school that will provide you with the best college experience, academically, athletically. and socially. We call this the “Finding Your College Experience Trifecta.” There is so much that goes into the college experience. Don’t just pick a school because of athletics, or the one that gives you best financial package. Select a school where you will best be able to develop in the classroom, on the field, and in your personal life.
Transfer: Information for a college athlete wanted to transfer schools.
AWhether transferring to a four-year university after completing studies at an NJCAA school or moving from NAIA to NCAA, prospective transfer students need to research eligibility rules before going too far down the path. Depending on the type of school a student athlete is transferring to, there are often set guidelines. For instance, students likely need to get written permission from their current school before making contact with a potential new school. The NCAA provides information for both two-year and four-year transfers.
Athletic Recruiting Resources
- 11 Student Athletes on What They Learned Playing College Sports Huffington Post provides some unique perspectives from student athletes who played at the college level.
- Athletic Scholarships This free resource has a range of helpful eBooks on important topics, including a coach’s database, how to communicate with college coaches, and how to create a recruiting resume.
- College Sports Scholarships A great resource for learning more about how to get recruited on an academic scholarship at colleges and universities.
- Doorway to College Foundation This organization provides numerous eBooks to help students and their families navigate the complicated world of becoming a college-level student athlete.
- National Fastpitch Coaches Association Lots of different types of sports maintain a list of resources specific to students who are actively working to gain the attention of college coaches. NFCA is an excellent example of what students should be looking for in their sport.
- Recruiting Calendars Wondering about when you can be contacted by coaches? The NCAA has a current calendar for each sport.
- Recruiting Realities In addition to providing one-to-one assistance to families of prospective student athletes, Recruiting Realities also has a range of seminars and web series to help educate them on the process.
- Student Athlete Resource Center When students begin contacting coaches at prospective schools, they may be wondering what to look for. Sacramento State provides an excellent page for prospective student athletes looking to learn more about the school and its athletic program.
- Support from high schools Lots of high schools are ready and willing to provide assistance to aspiring collegiate athletes. Rockland Public School in Massachusetts is a great example of the type of information a student’s school can provide.
- What to Consider Before Playing a Sport in College StudentAdvisor provides insightful information for students going back and forth on whether to take their athletic passions to the college level.
90,000 Muscle mass gain. 11 practical tips
Some professional athletes have been in this state from early childhood, while others have only now realized the need for change. We will build our article in the form of tips, after reading which, you will understand what, when and in what quantities you should eat.
The basis of any muscle mass is protein , or rather a protein molecule. Let’s imagine what this protein molecule looks like, for this we must remember with you a Christmas tree garland with colored balls strung on a wire.Each ball of the garland is one amino acid – the structural unit of any protein. At that moment, when a garland of such amino acids enters our intestines, the “wires” that hold together the balls-amino acids break, amino acids are absorbed through the intestinal wall into the bloodstream, and then are carried with the blood stream and settle in the muscles. In the muscles of single balls-amino acids, your body is already building its garlands, but in a new order. This is how a new protein molecule is born. The increase in the number and size of such protein molecules in your muscles gives you and me our cherished increase in muscle mass.In other words, in order to grow their own muscle tissue, a person should consume “foreign” protein – both animal and plant.
Tip number 1.2 grams of protein per kilogram of mass per day.
Your goal is 2 grams of protein per kilogram of your body weight per day. This total mass of pure protein should be divided into 5-6 meals, so that you consume more than 40-50 grams of pure protein at one meal, the body simply will not assimilate more in 1 meal.Recall that the main sources of protein for a bodybuilder are meat (pork, beef, fish), beans (beans, soybeans), dairy products (cheese, cottage cheese, yogurt, milk, yogurt).
Advice 2. Give carbohydrates.
Eat more carbohydrates, they provide the body with “light” energy for muscle growth. Since the body spends a minimum of energy on the breakdown of carbohydrates, and at the output of new energy it receives a maximum, relative to the same amount of protein / fat.The main sources of carbohydrates for any person are vegetables, cereals and fruits, as well as carbohydrate powder concentrates. Now is the time to open the first secret – if your body lacks the energy of carbohydrates, then the body breaks down muscle tissue for a long time to replenish its reserves. I think that everyone understands that in this case, there will be no sense of a lack of carbohydrates from persistent training in order to gain muscle mass.
Advice 3. Counting calories.
A calorie is a unit of energy that our body receives from food. At the same time, energy expenditure by a person for each movement / effort is measured by the same calories. It seems obvious that a person should “eat” as many calories as he spent, but this is not the case. Why? It’s simple, remember that the body spends part of its energy on the growth of muscle tissue, which means that you need to eat a little more calories than you spent on training. if you consume exactly the same amount of calories as you expend, there is simply nothing left for the muscles and they cannot grow.
Let’s remember the so-called effect of post-workout muscle growth. It is based on the consumption of calories with some excess, so that the body has the opportunity to use all the protein for only one purpose – to build new muscle fibers and increase the volume of existing ones.
The words of the famous Mr. Olympia – Dorian Yates – read: Start with 400-500 grams of carbohydrates per day, and then follow the arrow indicating the arrow of the scale. ” The meaning of these lines is this approach: “If you train hard, and muscle growth is extremely slow or absent at all, then perhaps you simply do not gain calories.Feel free to throw in 100 extra grams of carbohydrates a day, and so on until the scales begin to tell you about the beginning of weight gain.
Advice 4. Fats
Fats are the friends of our body, not its enemies. The production of essential hormones and the intake of fats are linked. Testosterone and other anabolic hormones are produced by the body directly from fat. That is why, the transition to a low-fat vegetarian diet always affects sex drive, which indirectly tells us about the concentration of sex hormones, in particular testosterone.However, it should be borne in mind that an excess of fat is harmful in the same way as a deficiency of the latter.
It is important to follow the recommendations of nutritionists, who say that fat should be ingested with food no more than 15% of all daily calories. For your information, our traditional menu contains up to 45% fat. It’s just that athletes should differentiate between animal and vegetable fats. The vast majority of animal fats are harmful, except for fish oil, or other omega-3 fatty acids.
It is important for an athlete that fats in this form help the absorption of glucose by muscle cells. The result is the accumulation of sufficient energy in the muscles, which is essential for effective training and the building of new muscle tissue.
In light of this advice of ours, we recommend that you eat at least 2-3 times a week fish – salmon, mackerel or sardine. As an additional portion of omega-3 fats – a couple of egg yolks, which will be especially, by the way, during intensive workouts.
Tip 5. Eat vegetables.
Having studied most of the benefits on rational and sports nutrition, we can conclude that if an athlete’s diet is poor in vegetables and fruits, then the growth rate of muscle tissue tends to zero. The athlete’s daily menu must include at least three servings of vegetables and fruits. In winter, fresh frozen blueberries, currants, strawberries, or melon chunks can be added to yogurt, oatmeal, or protein shakes. Chopped stewed cabbage, mushrooms and finely chopped onions with bell peppers “go” well with rice or pasta.An excellent recipe would be at least once a day (or preferably two) a large serving of vegetable salad, preferably with a seasoning based on natural vegetable oil. In winter, such salads can be prepared from fresh cabbage, adding pre-cooked beans, green onions and chopped bell peppers to it.
Tip 6. Eat carbohydrates before training.
Athletes should consume “slow-acting” carbohydrates before training.There are two types of carbohydrates – fast and slow. The former are quickly broken down in the intestines, releasing their energy reserves, while the latter, on the contrary, are broken down slowly, calorie, releasing their energy by calorie.
There is a reasonable question, how to distinguish fast carbohydrates from slow ones? The answer is also simple. Fast carbohydrates are always sweet. An example of fast carbohydrates: sugar, cake, cream, honey, jam, candy. “Slow” carbohydrates do not taste sweet, this type of carbohydrate is ideal for refueling the body before training.
Examples of slow carbohydrates – oatmeal, rice, potatoes, these products, slowly breaking down, give you their energy step by step.
The result of the consumption of slow carbohydrates will be a stable level of glucose in the blood, which means that muscle glycogen will remain intact and will be used to build new muscle fibers.
Tip 7. Eat after exercise.
Intensive training causes an increase in the secretion of cortisol, glucagon and catecholamines in the athlete’s body.These hormones, capable of provoking a chain reaction of muscle tissue destruction, are always released in response to stress, physical or nervous.
Our goal with you is to replenish yourself with “fast” carbohydrates immediately after training. They will provoke the production of insulin, and he is the first enemy of the malevolent trinity and neutralizes its harmful effects on the muscles.
Excellent sources of “fast” carbohydrates are crackers, raisins, honey. You can try on yourself the formula of the professional Jay Cutler.He recommends eating 1.5 grams of carbohydrates per kilogram of your weight while still in the locker room.
Tip 8. Multiple meals.
Fractional nutrition in small portions was invented by doctors, but athletes were the first to try on themselves. When you and I eat often, the muscles constantly receive an influx of new amino acids with the blood, which are immediately included in the building of muscle tissue.
Amino acids “restore” muscle tissue damaged by training loads, and glucose maintains a high level of insulin in the blood, thereby preventing catabolic processes in the muscles, and increases glycogen stores (in fact, this is the same glucose stored for future use).
Advice 9. Vitamins
Pay due attention to eating food rich in vitamins – liver, vegetables, fruits. Vitamins are accelerators of all processes in the body. So vitamins of group C, E protect your body from the action of toxins, Vitamins B nourish your nerve cells, vitamin K, is found in the liver of cod and animals, has a beneficial effect on the blood of a bodybuilder. Gaining muscle mass will require additional servings of vitamins from the body, this should also not be forgotten.
Tip 10. Supplements
MASS GAIN 2.250 G is a combination of proteins and carbohydrates. Carbohydrates are an important component of a balanced human nutrition. Many people mistakenly believe that carbohydrates are harmful, considering them to be the cause of excess weight.
In fact, weight gainers are nutritional supplements designed to quickly and effectively build muscle mass, which is one of their main functions, although not the only one.
It is recommended to take them, first of all, for people who lead an active lifestyle and experience increased stress during training.
People who are overweight should be wary of gainers, it makes sense to pay attention to protein.
Many people would argue that the required amount of nutrients can be obtained from regular food. In theory, this is the case. But in fact, your body simply physically will not be able to assimilate such an amount of food. In addition, proteins and carbohydrates are better absorbed with water.Therefore, gainer in water, milk, or juice is optimal for assimilation, especially after training.
Weight gainers are an important part of sports nutrition, they have long been used by athletes. This food supplement is firmly established in their diet.
In order to evaluate and understand how various supplements act on the body, we will use the “services” of creatine and glutamine.
As a dietary supplement, creatine is unrivaled – it actively increases endurance, muscle energy levels and stimulates protein synthesis in an athlete.
Glutamine is a constant companion of creatine. This amino acid has a beneficial effect on the athlete’s immune system, protecting it from various attacks from microbes and bacteria, which are more than enough in gyms. Plus, glutamine helps store glycogen and blocks the effects of the infamous cortisol.
Gaining muscle mass will require you to take these supplements immediately after training, along with a gainer. The reason for this is the ability of a gainer (glucose in its composition) to dramatically increase the concentration of insulin in the blood, which in turn helps creatine and glutamine to enter muscle cells.
The optimal dosage of creatine is 3-6 grams per day, the optimal dose of glutamine is 5-10 grams of the drug per day.
CREATINE MONOHYDRATE POWDER 300 G
LIGHT DIGEST WHEY PROTEIN is a new generation of proteins designed for all types of athletes (beginners and advanced) and active people.
Thanks to this, it will help you to significantly improve your athletic performance, no matter what you are doing.In addition, whey protein helps maintain muscle tone and build muscle mass. The LIGHT DIGEST WHEY PROTEIN will also allow you to better recover from workouts, be it bodybuilding or any other sport, and help you lose weight if included in your current diet regimen.
Advice 11. Drink plenty of water
Gaining muscle mass will require additional water / fluid from you. Your body is 75% water, which means that not a single muscle in your body will grow if you do not find the opportunity to drink at least 1-1.5 liters of liquid (water, juice, compote) per day.When the body is dehydrated, water leaves the muscle cells and thus triggers the mechanism of muscle tissue destruction. Do not forget, by the way, that the action of creatine and glutamine is largely based on the effect of “swelling” of the muscles, that is, filling them with fluid. By “attracting” water into muscle cells, creatine with glutamine stimulates the muscle to grow further.
In conclusion, we want to add that muscle gain should not be an end in itself. We should not forget about building up the strength of muscle contraction, because it is this that is the key to strong, strong and stable muscles.
The best supplements for mass gain and muscle growth TOP-5
It all starts with a gainer
When we talk about sports supplements for gaining mass, the number one is of course protein. Protein in the body is broken down into amino acids, which are the main building blocks for muscle fibers. Here you can use any of its types, both “fast” whey and slow casein, or even combined protein mixtures:
- Whey Whey is drunk immediately after training to accelerate recovery;
- Casein (its most popular form is micellar, it is devoid of an unpleasant aftertaste) it is recommended to drink at night – after all, the recovery processes do not stop in a dream, but even vice versa;
- Mixed protein mix can be drunk between meals and on non-training days to increase protein intake.
However, active muscle growth requires not only an excess of protein, but an excess of calories in general. If you drink pure protein after a workout, most of it will be spent on restoring spent strength and internal energy stores – glycogen. Therefore, you need to add carbohydrates to the protein.
Gainer is a high-calorie protein-carbohydrate cocktail specially designed for athletes on mass gains. With its help, a surplus – that is, an excess – of calories is easily created, and the protein from the gainer is immediately sent to the restoration and strengthening of muscle fibers.We can say that a gainer is a supplement intended only for weight gain. It is especially necessary if you have an ectomorphic physique – thin, with a small amount of adipose tissue. Such people find it difficult to gain weight without the use of sports nutrition.
On the other hand, if you are prone to being overweight, the weight gainer should be used with caution. Preference should be given to a geyner on slow carbohydrates, for example, on isomaltulose – such a cocktail does not cause sudden jumps in insulin in the blood and provides a longer feeling of satiety.
We wrote in more detail about the gainer on complex carbohydrates earlier.
We select the “bricks” for the muscles
The next essential sports supplement for muscle growth is the essential amino acids BCAA. It is a mixture of L-Leucine, L-Isoleucine and L-Valine.
- Leucine in muscle protein synthesis activates anabolic processes. Protects muscle fibers from destruction during intense physical exertion. It enhances the synthesis of insulin and reduces the breakdown of glycogen, maintains water balance in the body.
- Isoleucine provides muscles with oxygen, additional nutrition, stimulating their growth. Regulates blood sugar levels. Actively restores damaged muscle fibers, increases overall endurance. Isoleucine is especially effective during intense physical activity.
- Valine restores the body after physical exertion. Provides muscles with energy, stamina and concentration during training. The amino acid maintains nitrogen balance and regulates serotonin levels.
Yes, these amino acids are found in any protein, including whey. However, it is in their pure form and in a 2: 1: 1 ratio that these sports supplements actively contribute to muscle growth.
Pre-workout complexes for mass gain
The classic pre-workout complex does not directly affect muscle growth, but mainly power performance. Such supplements increase endurance and give vigor, because most often they contain stimulating substances – caffeine, taurine, guarana.On the one hand, this is useful, because it allows you to mobilize all the efforts of the body.
But on the other hand, they all load the heart and blood vessels, which is quite harmful, and even sometimes dangerous. In addition, addiction develops to them, and with regular use, you have to increase the dosage. This, to put it mildly, is not good for health.
Meanwhile, next-generation pre-workouts are most often a complex of amino acids and supplements for athletes, including those that increase muscle growth.The most common ones are:
- Arginine stimulates the growth of muscle mass – accelerates the production of testosterone and growth hormone. Due to this, it reduces the level of subcutaneous fat, improves muscle relief, and stimulates pumping. Reduces the level of bad cholesterol, increases the level of nitric oxide, that is, arginine improves vascular tone. It is a powerful antioxidant and strengthens the immune system.
- Beta-Alanine increases the intensity of muscle contractions, allowing for greater intensity of movement during training.Reduces fatigue, postpones the onset of “muscle failure”. Regulates blood sugar levels, prevents the breakdown of glycogen. Alanine is indicated for athletes with low blood pressure and hypoglycemia to increase endurance.
- Creatine, which is responsible for supplying energy to muscles and increasing strength during training. We’ll talk about it in more detail below – or read our earlier article.
- Glutamine promotes the synthesis of other amino acids, thereby participating in both post-workout muscle recovery and new muscle fiber building.Has a light stimulating effect, gives a charge of vivacity and energy for effective training. Strengthens the immune system.
Let’s say the pre-workout complex Amino Power contains 3.8 g. BCAA, 3.8 gr. arginine, 3.8 gr. beta-alanine and 1.8 grams of creatine per serving. It increases your strength and endurance in a cardiovascular safe manner, invigorates pre-workout and allows you to recover as efficiently as possible after. It can be called a sports supplement for gaining muscle mass.
Creatine Monohydrate: Benefits for Weight Gain
It is a vitamin-like substance found in meat – and muscles, respectively. The body produces it on its own, but sometimes it is not enough to provide the required level for strength training. However, it has the property of accumulating in the muscles, therefore it is drunk for a monthly course – in order to maintain the desired level.
First of all, creatine provides muscles with energy – accelerating the synthesis and slowing down the consumption of adenosine triphosphoric acid or ATP.ATP is the main intracellular “fuel” during physical exertion. It increases the supply of nutrients to muscle fibers, enhances blood circulation and nerve connections between cells. By stimulating anabolic processes, creatine allows muscles to recover faster after exertion and look more prominent. In addition, it promotes optimal water circulation in the muscles, and this largely determines the relief of the muscles.
Overall, creatine reduces fatigue, allows you to train harder, which is important during the period of mass gain and makes CREATINE MONOHYDRATE one of the most popular supplements for muscle mass.
Childhood Familiar Omega-3
Omega-3 unsaturated fatty acids are the substance for which fish oil is actually valued. But now there is no need to swallow the nasty oily liquid – modern technology has made it possible to clothe Omega-3 in capsules with a neutral aroma, without an unpleasant taste.
Omega-3 significantly strengthens the immune system. When gaining muscle mass, this is especially important – after all, we mean, among other things, recovery processes.Roughly speaking, protein and the amino acids it contains are “building blocks” for our body, while fatty acids are “cement”.
In addition, Omega-3 reduces stress on the heart and blood vessels, increases overall endurance and stress resistance. Lack of unsaturated fatty acids can lead to serious metabolic disorders.
Omega-3s must be taken with other foods, otherwise they are poorly absorbed and can lead to intestinal upset.
Best Supplements for Muscle Growth: Expert Recommendations Prime Kraft
Modern sports nutrition provides a variety of opportunities to achieve success in sports and “create” your body. Summarizing all of the above, we would advise you to take supplements for the mass according to the following schemes:
- Gainer – immediately after training;
- Creatine – in the morning and after training for a month, then take a break;
- BCAAs – Before or During Workout;
- Pre-workout complexes – before strength training;
- Omega-3 – with breakfast.
Sports supplements for gaining muscle mass are effective primarily with proper nutrition and intense training. In addition, you need to monitor the general regimen of the day, deal with lack of sleep and allocate enough time to rest.
With the BLOG promo code in the official online store primekraft.ru 10% discount on the entire assortment! Delivery throughout Russia.
90,000 Top 5 sports to get in shape quickly
Winter is over, the sun is warming and greenery is blooming.If you’ve spent the winter hibernating, then it’s time to move. Here we will tell you about effective sports that will strain the maximum amount of muscles, burn thousands of calories and give only positive emotions.
Yay aylarında faydalı və zövqlü idman növləri
Running is one of the simplest and most accessible types of physical activity. Professional athletes and novices, children and adults, those who are “on the mass” and those who are “on the dry” – in general, everything, everything, everything are engaged in it.It strengthens the immune system, improves blood circulation, improves mood and helps reduce fat. Recently, however, opinions have been expressed in the scientific community that light jogging is unlikely to help you lose weight or strengthen the muscle frame. Running with acceleration or special exercises is effective for improving the physical characteristics of the body.
Do you want to have a muscle frame, lose negativity, get rid of cellulite with the lowest likelihood of injury? The answer is simple: for you to sail. About 400-600 kcal are consumed in water per hour, swimming is one of the most energy-intensive sports.At the same time, the water in the pool is colder than the human body, so the body will immediately start spending energy on heating. It does not matter how you swim, you just need to be able to stay on the water and swim as conveniently: at least breaststroke, at least “like a dog”, at least on your feet with a board. You need to swim 4-5 times a week for 40-50 minutes.
High Intensity Functional Training
High Intensity Functional Training is a mixture of weightlifting, gymnastics and cardio. The complexes use loads aimed at developing several physical qualities at once, such as strength, endurance and agility.
Trainer in the sports club Fight Club Sergey Nezbudey is an adept of functional training.
“Crossfit exercises have a high intensity, so you can easily lose those extra pounds. Everyone who does crossfit has relief and firm muscles. There are no age restrictions in crossfit, you can practice even after 50 years,” says Sergey.
The uniqueness of such training also lies in the fact that the complexes are always different.Athletes perform different complexes, which prevents the so-called plateau effect, when the body gets used to the load and there is stagnation in training.And the competitive spirit in the hall will allow you to give your best with interest and excitement.
Martial arts have dozens of applications
© Fighting Fit Martial Arts
Martial arts is a collective name that can be divided into three large groups – striking techniques, wrestling and mixed martial arts. Boxing, combat sambo, muay thai, sanda, judo, taekwondo and many other areas. Which direction to take depends on personal preference and what styles are being taught nearby.
Wrestling is perhaps the most effective way to gain muscle mass and lose fat. In wrestling training, you work not only with your own weight, but immediately with weight – with the weight of your partner, who also actively resists. For an unprepared beginner, even a minute or two of such work will be exhausting. This is not only a plus, but also a minus: you can not calculate the strength and damage a ligament or muscle.
Carlos Sainz también se pone en forma boxeando
© Aitor Matauco
Another type of martial arts boxing is cardio and strength loads, stretching and coordination exercises, develops reaction speed and trains endurance.Also an important part of boxing is sparring – an excellent channel for the release of negative energy and the acquisition of self-defense and confidence skills.
Interval training can help, but only when used wisely
© Getty Images / Red Bull Content Pool
Cycling is group cardio workouts on a stationary bike with music. This kind of intense workout is very effective in helping you lose weight. During training, absolutely the whole body works, not just the legs, so do not be afraid that they will be overly muscular.If you think that cycling is a primitive “pedaling”, then you are very mistaken. In training, different songs are played, a different rhythm, you seem to be dancing, pushing up from the steering wheel, doing twists and so on.
As you can see, the choice of sports, which will quickly tone the body and cheer up, is great. Of course, with any load, you need to pay attention to nutrition, you can achieve the desired result in a short time. Choose what you like. Summer with short shorts and skirts is very close, and soon it will be clear who was working on himself and who was lying on the couch!
Gaining muscle mass in the gym and at home
It will not be possible to create a relief figure and a strong skeleton of muscles without gaining muscle mass.You can achieve this goal by following certain rules. This requires playing sports and choosing the right diet.
- Tips for Building Muscle
- Exercises for gaining muscle mass in the gym
- Gaining muscle mass at home
Tips for Building Muscle
It is desirable that the body mass index should not be lower than 18.5 before gaining muscle mass.Otherwise, even the most persistent training will not bring the desired result. If your BMI does not reach this figure, you need to gain additional pounds.
Recommendations for building muscle mass:
- Organization of proper nutrition. Protein should be the basis of the diet. It is he who is the main building material for muscles. Basic sources of proteins: eggs, fish, chicken fillets, cottage cheese, legumes, nuts. You need to eat an average of 2 g of protein per kilogram of weight per day.If you do not follow this rule, then the muscles will not have time to grow. In terms of percentage, the nutrient balance should look like this: proteins – 30%, fats – 10%, carbohydrates – 60%.
- Sports activities. A visit to the gym is a prerequisite for gaining muscle mass.
- Compliance with the regime. Trainings should be measured. After physical exertion and muscle microtraumas, you need to give them a rest. It is at this time that new fibers are built up, which become the basis of a beautiful relief.
Observing these rules, you can pump your body, get rid of fat and cope with excessive thinness.
Gym Mass Gaining Exercises
From the first days of visiting the gym, you should not pounce on sports equipment and too actively load the muscles. First you need to prepare them. A set of basic exercises is the ideal assistant. It involves the systematic study of the whole body. Thanks to such exercises, metabolism is accelerated, endurance increases, fats are burned, and a muscle frame is formed.
It is not recommended to focus on isolation exercises. Even 10 sets of triceps will not allow you to pump up your arms. To achieve this goal, you need to choose a bench press. It is necessary to work with the correct weight. The coach should help you with this.
Every workout should start with a cardio exercise. Some athletes refuse them, believing that they burn muscle mass. There is some truth in this, but without cardio it is impossible to properly prepare the body for work, but it is quite easy to harm the heart.Therefore, you cannot refuse active exercises. They are fully compensated by proper nutrition.
When recruiting muscles, you cannot do without deadlifts, squats and barbell presses. Working with relatively heavy weights with few sets and plenty of rest in between is the foundation of proper training.
Gaining muscle mass at home
Working on professional sports equipment will allow you to better work out all muscle groups. In such conditions, the body receives the correct load with an even distribution.If there is no opportunity to visit the gym, then you can try to gain muscle mass at home. This is an achievable goal, but it will be more difficult to achieve it than in a specialized gym.
The lesson plan does not differ from the workout routine in the gym. This includes cardio, basic training, and weight training, after which the stressed muscles are given rest. At home, you will also need to follow the basic laws of the “gym”, which boil down to regular exercise and the organization of proper nutrition.
Gaining muscle mass is within the power of every person, but for this you need to work hard. Perseverance, timing, diet selection and regular training are the 4 main ingredients for success.
90,000 Protein for fast muscle gain
To achieve the best results in improving your body, it is important when choosing nutritional supplements, you need to study all the nuances. This article will focus on protein for gaining muscle mass. The name itself is derived from the Greek word “protos”, which means “first, most important.”Its main element is protein, which helps to build muscle. The additive is sold in the form of a powder, from which cocktails are bred.
The benefits and harms of protein
The use of protein blends has a positive effect on:
- Muscle growth. In the process of assimilation in the body, the supplement is broken down into amino acids, which act as building materials for the formation of proteins necessary for muscle tissue.
- Fat burning.According to research, a protein diet can not only maintain lean muscle mass, but also provide significant fat loss.
- Acceleration of metabolism. Protein foods and fiber require more energy to be broken down. Nutritionists recommend that protein should comprise 30% of the diet for maximum benefit.
- Muscle recovery after exercise. During training, the protein structure is destroyed. Nutrition in the form of amino acids allows you to replenish energy reserves.
Plus, a protein shake is easy to make and doesn’t have to worry about its shelf life as is the case with protein-rich dairy products. Another advantage is accurate calculations of the BZHU content. In addition, unlike food of animal origin, saturated with the necessary substance, the mixture does not contain excess fat.
Proteins are of natural origin, therefore they do not carry any harm to the body. On the contrary, their use can improve kidney health and reduce the risk of developing hypertension.The element is obtained from milk, eggs, soy, rice, meat and seafood. Coming directly from such food, protein cannot be fully absorbed. In fact, protein is just a useful concentrated product for those who want to have a beautiful, pumped body, but the effect depends on the choice of a particular type.
Types of protein for mass gain
The most popular category among athletes. The richest in amino acids BCAA. They break down quickly to replenish energy and promote muscle growth and repair.According to the percentage of protein from high to low, they are distinguished: hydrolyzate (partially fermented solution), isolate (does not contain impurities), concentrate (about half are third-party additives). Regardless of the type, due to the high rate of splitting, these products are considered the most effective and can be used before going to the gym and after training.
Casein is also dairy in origin and is obtained by curdling.A large amount of it is found in cheese and cottage cheese. Due to its complex structure, it is able to dull the feeling of hunger for several hours, and therefore is more often used for losing weight. However, the use for mass gain is also appropriate with the right schedule: a serving of casein at night will prevent the process of muscle breakdown, and the combination with whey will ensure long-term saturation of muscle tissue with amino acids.
Compound blends of several types of proteins can combine construction and repair work and more effectively affect muscle tissue.For example, hydrolysis combined with an isolate will work well together and have a lower cost. The mix of casein and whey protein is perfect for a post-workout intake to ensure instant recovery and long-term amino acid replenishment.
This type of protein for mass gain is obtained by high-quality purification of milk protein. The result of careful processing is a pure product, free from fats and carbohydrates.Depending on the nuances of the composition, the supplement is suitable for accelerating muscle growth and weight loss.
This is a great option for those who, due to lactose intolerance, cannot take whey protein. Soy is the most commonly used source. This category is especially popular among girls, as it promotes weight loss and the production of female hormones. In addition, the use of this type of protein supplement has a positive effect on cholesterol levels.Suitable for post-workout use, but less effective and less digestible than other types.
On sale there are ready-made protein shakes for gaining mass. As a rule, one bottle corresponds to a serving, which is very convenient. They can simultaneously be isolates, being processed by the body as quickly as possible.
- OPTIMUM NUTRITION 100% WHEY GOLD STANDARD
For the past few years, this product has held the first line of the ranking of the most famous sports nutrition.Thousands of athletes have felt the effect of this whey isolate, and everyone was satisfied with the result.
- Syntrax Matrix 5.0
Excellent combination of price and quality. In addition to effectively increasing mass, this mixture helps to improve immunity and also has a pleasant taste. It contains only reliable sources of protein.
- OPTIMUM NUTRITION 100% GOLD STANDARD CASEIN
Long-acting casein powder to prevent catabolism during non-workout periods.Maintains feelings of fullness and optimal nitrogen balance for a long time.
- BSN SYNTHA-6
Multi-component protein using fast whey and slow casein. It is widely known all over the world for its high quality and good taste. Effectively restores muscles after training, supplies them with amino acids throughout the day and prevents catabolism.
- MUSCLEPHARM COMBAT
It is a mix of several whey proteins, egg white and casein.Due to their different absorption rates, it provides long-term complex muscle nutrition. Contains enzymes for better digestion. The series features original flavors such as orange cream and cinnamon rolls.
- MHP PROBOLIC-SR
A mixture with a record long effect – muscle nutrition with amino acids can be carried out for up to 12 hours. It tastes good.
- Syntrax Micellar Creme
Highly effective naturally occurring micellar casein that prevents muscle breakdown.Suitable for both athletes and those who simply want to lose weight.
- DYMATIZE ISO-100
The purest whey isolate. An excellent supplement for those who train intensively and seek to slow down the process of fat accumulation. Absolutely does not contain carbohydrates, therefore it can be used even during the drying period. It has a certain degree of hydrolysis, that is, it is easy to digest.
- DYMATIZE ELITE WHEY PROTEIN
Isolate obtained by high-quality ionic processing.Provides intense muscle growth. Despite the absence of sugars in the composition, it is pleasant to use.
- SAN 100% PLATINUM WHEY
Whey protein popular with professional bodybuilders. It can be used not only to increase mass, but also to preserve muscles during drying.
We hope this information has opened for you the veil of secrecy on how to buy protein in Novosibirsk correctly.When buying in a specialized store, you can always clarify the information and ask for advice from consultants.
Is sport so important in a child’s life?
Development of character and strengthening of spirit. The spirit of fair fighting. All sports have clear rules. Players must comply with them. It is also necessary to respect the decisions of the referees and play fair. Thus, children bring this spirit of honest struggle into their everyday life.
Development of emotional intelligence through sports. In competitive sports we can win or lose. The sooner children are faced with a win / lose situation, the sooner they realize the possibility of the same situation in real life. It doesn’t matter if we lose today, tomorrow we will have a chance to win back. Children with a strong character, who always count only on victory, begin to relate less painfully to difficult situations where they do not always manage to be in the first place. After tears of defeat shed on the field, they are more calm and courageous to meet difficulties and troubles.
Persistence and ability to pull yourself together. In addition to practiced skills and speed, persistence and the ability to pull together are highly valued in sports. You can’t give up while there is even the slightest hope. To win, you need to be able to get up, even if you fell painfully. Sport plays an important role in the formation of these important qualities.
The spirit of cooperation. Teamwork has a special place in group sports, which is so important for children from families with one child.The younger generation is learning how to work and show their best qualities in a group for the sake of common victory. During joint trainings, children learn to put the interests of the team above their own, they realize that for the sake of the result, everyone needs to work in concert, listen to the coach, while not being afraid to take responsibility and ask questions. In such conditions, the child comes to understand that by respecting and responding correctly to the actions of others, they will be able to earn respect for themselves.
The time spent on the playground or on the court works to develop the qualities that are really important.In this way, children learn not to be afraid of difficulties and to meet them face to face. If you want your child to succeed in life, please provide him with the conditions for sports for the sake of nurturing his character. ”
Weight Gaining Tips for Beginners
Author: Vladislav Sirotkin
Continuing a series of articles with advice from a trainer in the gym. Now Muscle Building Tips for Beginners .
As usual, advice is given in the form of answers to questions asked by beginners.
Please note that these bodybuilding tips are for those who are just getting started with muscle building workouts. Experienced bodybuilders face other questions and need more advice.
What are the characteristics of mass gain for beginners?
With good discipline, the beginner’s progress is much more obvious, because it is almost impossible to progress at such a rate in the future.
The negative point is that beginners often lack this very discipline and attitude, instead they try to find the holy grail in a new super-protein or a unique technique.
What are the benefits and harms of bodybuilding?
To begin with, bodybuilding should be divided into amateur and professional.
Benefits of Amateur Bodybuilding:
- improves muscle tone
- strengthens the muscle corset (helps to improve posture)
- , when combined with cardio loads, develops endurance and respiratory system
- has a positive effect on the hormonal background
- improves mood and confidence
Harm amateur bodybuilding:
- can only be with the wrong approach to business (wrong exercises, wrong diets), otherwise amateur bodybuilding can hardly do any harm.
Professional bodybuilding, like any professional sport, requires sacrifice and is not is useful :
- these are frenzied loads for the body (especially when preparing for a competition)
- increased risk of injury (from heavy working weights and from overwork)
- the harmful effects of pharmacological drugs (even biathletes and swimmers are constantly caught using steroids, of course, professional bodybuilding cannot do without them either)
However, you can compete and even become a champion in this spectacular sport.
What health problems can appear during bodybuilding?
In the absence of individual contraindications and the correct approach – none.
Do you need special bodybuilding shoes?
No, just choose the shoes that are comfortable for you. True, while the upper body is more comfortable for many to train in sneakers with breathable and soft soles (running shoes), then some leg exercises (for example, squats and leg presses) are more convenient to perform in shoes with a hard sole.
Which clothes are suitable?
There is only one rule on this in the halls – clean and not smelling of sweat 😉 In general, there are two opinions, and I am a supporter of the first:
- Opinion 1 : comfortable, non-hindering clothing. I have always preferred a tank top and shorts. The advantages of these things are that they do not interfere with the technically correct performance of the exercises, and they are also open enough, which allows you to see the working muscles well. Thanks to this, you will be able to hone the technique, and in general it pleases the eye.
- Opinion 2 : closed, warm clothing – for example, sweatpants, T-shirt, sweatshirt. The advantages of such equipment are that the muscles and ligaments are kept warm and the risk of injury is reduced. Probably, if it is really cold in your gym for some reason, and you rest for a long time between sets and really let your muscles “cool down”, then it makes sense to dress warmly.
What bodybuilding gloves do you need?
Special gloves for gym use.Found in almost every sports store. Perhaps some kind of cycling gloves will do, but I have not tried it))
What are the rules for gaining mass?
There are two basic rules, and everything rests on them, the rest is already details:
- You need to consume more calories than you spend, otherwise the body simply has nothing to grow from.
- Create conditions under which the body will release calories in the growth of muscles, and not the abdomen, that is, correct and regular exercise.
Is mass gain at home realistic?
If you have a mini-gym at home, then no problem. Otherwise, the chances of success are low. It is unlikely that you will be able to devote the right time to the workout at home as well, and a set of dumbbells will not replace a great many different simulators.
And don’t forget about the coaches you probably won’t find at home. Even if you are not going to regularly train with a coach, you can still approach him in the gym and ask a couple of questions.
Perhaps, in this case, it will be useful for you to find a couple of suitable mobile bodybuilding applications for yourself. Burido’s blog provides an overview of fitness apps and services.
Can you gain weight with a dumbbell?
Theoretically it is possible, but again in the hall it can be done much more efficiently. The arguments are given in the answer to the previous question.
By the way, you can read an article about which is better, exercise equipment or free weights, in particular – dumbbells.
Is it possible to gain weight with push-ups?
Exercises with your own weight (push-ups, pull-ups, push-ups on the uneven bars) will not help much in this. In order to give the body a stimulus for muscle growth, it needs a greater load than its own weight.
Which equipment to use for bodybuilding?
A very individual question. The simulators in the clubs are different, and so are the people. The only advice is to use fixed trajectory trainers:
- firstly, it is difficult to do the exercise wrong in them
- secondly, in them the correct technique set by the simulator is well remembered and in the future it will be easier for you when switching to free weights (barbells and dumbbells)
What bar weights should you start with?
Individually.This is your first time in the gym and you decide to do a bench press – try to bench press an empty bar (20kg) 15 times. Easily? Hang 10 more, do 15 reps. Easily? Add another 5-10 kg, etc. Not easy? – Please, here’s your working weight.
What is the best drink for gaining weight?
The two main products of all sports nutrition companies are a protein shake and a gainer.
Protein shake is a drink containing about 25-30 g of protein.Drinking it or eating 5-6 boiled egg whites is about the same for your body.
Gainer is a drink containing proteins and carbohydrates, usually a serving is about 25-30 g of protein and 60-100 g of carbohydrates. Drinking a gainer or eating a plate of buckwheat with a piece of chicken fillet is your personal choice. Often, manufacturers use not the best carbohydrates in them, which are more similar in composition to sugar than to pasta or buckwheat. So, when choosing a gainer, it is better to consult with a trainer or salesperson.
Everything that is written in advertising of sports nutrition is in fact neither a lie, nor the truth. They can really help you stay on track and improve your results (after all, drinking a cocktail is much easier and faster than arranging for yourself a full meal of the right food). But it is also worth understanding that this is not a panacea for bodybuilding, but the same tool for achieving your goal, like a good sleep, the correct exercise technique, and so on.
Which weight gain drugs are prohibited or harmful to health?
Those that are harmful to health are prohibited.These are doping drugs, also known as anabolic steroids or “anabolic steroids”. They are prohibited by law, they are not sold in pharmacies, and even more so, you will never find them in sports nutrition stores. Please do not confuse this with proteins, gainers and other sports nutrition.
What is the difference between bodybuilding, bodybuilding, powerlifting and weightlifting? What is the best thing to do?
Bodybuilding and bodybuilding is the same thing, just bodybuilding is an outdated word and is almost never used now.At the professional level, bodybuilding means large muscle volume and correct (from the point of view of the judges) proportions.
Powerlifting – the so-called triathlon, that is, a competition in three disciplines (squats, deadlift and bench press), which is won by the athlete who “collected” the maximum weight in the sum of three exercises. Powerlifters rarely have a figure that is admired by the gymnast, but work weights are more of a concern.
Weightlifting is the only Olympic sport listed above that includes two exercises (snatch and clean and jerk), and implies incredible strength indicators. Much like powerlifters, weightlifters rarely have an impressive figure.
What is better to do is a very individual question. First, ask yourself – do I want to be very strong or very beautiful? 😉
- If strong, then powerlifting and weightlifting are for you, each with their own pros and cons.If you want to become an Olympic champion, then there is only one option – weightlifting. But it will be very difficult for you to find a gym that has a qualified trainer in this area, and doing weightlifting on your own is not only ineffective, but also very dangerous (high risk of injury). As for powerlifting, everything is much simpler in terms of a trainer, they are often found in gyms, and it is not so difficult to find friends and advisors.
- If you answered that beauty worries you more, then bodybuilding is for you.In it, you will also develop good strength indicators (although they are unlikely to impress a weightlifter), but at the same time you will make yourself a relief abs and prominent pectoral muscles, or whatever your heart desires.
If you are interested in a question on how to gain muscle mass, which is not covered in this article, then you can ask me in the comments field, and I will try to answer it.
More details on training, nutrition and lifestyle are described in a separate article on muscle mass gain.
You might also be curious to read the discussion post about what it takes for a bodybuilder to achieve.
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