Gain Top Of The League | Increase Muscle Mass

Written by Jamie Bantleman

Muscle Mass

A worry for many footballers and sports people in general is the increment in weight. This is due to a false perception of weight gain meaning fat gain therefore being detrimental to their performance on the sports field.


“When I first starting training with Jamie, I soon realised and learnt how to train and condition my body. Varying from different sessions I was getting a full body workout day in, day out. Not only was I training hard and lifting heavy weights which I thought would effect me and slow me down, I was in fact getting leaner, stronger and faster. Ultimately this was making me perform better when it came to games. The effort and work we put in together was incredible and this took me to the next level” – Martyn Waghorn, Rangers FC Top Scorer 2015/16 season.

Football weight training

When Martyn began to train properly and incorporated weights he found that his sprint times were improving and his body fat was going down. His increased muscle mass meant his weight on the scales barely moved, if anything we saw slight increases week by week. Managing his nutritional and supplementation protocols we found that he was performing a lot better in training. Once pre-season came along he began firing goals for Rangers and his season kicked on from there, becoming the leagues top scorer and firing the club back to the Scottish Premier League.


Weight training will increase lean muscle tissue and therefore MAY see slight increase in weight, however, if you can get leaner, faster and stronger to ensure you perform better on the field, it is simply a no-brainer.


Strength sessions including heavy squats, deadlifts, glute bridges, clean and jerks, snatch and other explosive movements. Alongside getting stronger to perform better on the field you will also help improve your ability to reduce risk of injury. As a player, you are always hoping to be fit and strong to continue playing throughout the season; injury prevention should therefore take priority during your season.

Now, when we are looking at heavy strength sessions you may worry that you are sore when it comes to game day. Of course, high volume sessions that focus more upon hypertrophy would leave you with delayed onset of muscle soreness (DOMS) however, this is not how you should be training throughout the season, lifting weights and movements that are applicable to your sport is the way in which you should be working out. This will help reduce injuries in terms of muscle tears or joint issues, as well as improve your power and speed.

Football nutrition

Football Player Programme

Order Exercise Sets Reps Rest
A1 Glute Ham Raise 5 4-6 90s
B1 Romanian Deadlift 5 6-8 60s
B2 Barbell Hip Bridge 5 8-10 120s
C1 Lying Leg Curl 5 8-10 60s
C2 High and Wide Leg Press 5 10-12 120s
D1 Plank (on hands) 3 60s 10s
D2 Back Extension 3 10-12 60s
Order Exercise Sets Reps Rest
A1 Eccentric Pull Ups (5 seconds) 5 4-6 90s
B1 High Barbell Row 5 6-8 60s
B2 Barbell Overhead Press 5 8-10 120s
C1 Single Arm Dumbbell Row 5 8-10 60s
C2 Dumbell Chest Press (3 sec eccentric/3 sec concentric) 5 10-12 120s
D1 Press Ups (3 sec eccentric/3 sec concentric) 3 10-12 60s

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.

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