Alright /fit/ here's my situation.
I'm an 18 year old HS fag that wants to bulk up for college sports. Right now I play volleyball and pole vault for track. I've never touched a weight in my life, but I'm decently strong in my lower body, decently toned and have pretty good endurance. However, my upper body isn't that strong. I used to play soccer so I'm used to running 5 miles a practice but doing almost no upper body stuff.
I'm 5'9" (around 175cm) and 148 and I want to get stronger, especially in my upper half. I also jump 15' for pole vault and can touch rim on a basketball hoop (10ft/305cm) so I think if I can stronger I'll greatly improve. I want to play either D1 track or be a libero for a D1 school.
However, since my lack of experience in a gym, what would be a good work out for me to get stronger by next season?(6 or 7 months of training) Also, what is a good diet that would help me gain weight?
>sorry for my newness this is my first time using this board
TL;DR- 18yr old HS wants to get stronger in 7 months of training but doesn't know how to work out and eat correctly.
>>35254262
148lbs my bad.
tl;dr
Deadlifts, squats, pull ups, dumbbell press, military press.
eat 6 times a day.
>>35254320
I literally don't know what to eat though. I heard high protein and low fat is good but other than that I have no clue.
Also, how long do I do that for and how many reps. I'm a complete stranger to lifting weights.
read the sticky dumbass
start on a strength routine like SS
eat big, lift big. remember your goals
>>35254350
google "/fit/ recipes"
eatthismuch.com
google recipes
just google shit
do they not have google in your part of the country? why are you asking so many stupid questions?
>>35254350
oh my god read the FUCKING STICKY REEEEEEEEEE
>>35254350
eat big get big lil nigga
>>35254391
>>35254384
>>35254372
>>35254358
Sorry guys, as I said, I've never used this board before. My bad, it was probably really stupid not to read up. Thanks mates.
>>35254262
If you can actually vault 15', you're already stronk AF core+upperbody. Seriously, just keep pole vaulting. You could snag a Stokke.
>>35254415
Yeah. I've been vaulting since freshman year and picked it up quite well. It also helps that I'm a really good sprinter, high jumper, and have a pretty good core from soccer. I have the beginning of a 6pack but my arms and chest just look flat if that makes sense.
>>35254453
Get off /fit/ and go to polevaultpower
>>35254704
I've actually been reading up on the guide for /fit/ and it's helping a lot. Why should I go to polevaultpower?
>>35254262
>Right now I play volleyball
Quit volleyball and do literally anything else with your time. You'll thank me later.
>>35255387
Volleyball is fun though. Why quit?
