Any one have advise to get bigger and stronger?

Im just starting out in lacrosse and im way too skinny i only weigh 125 so i want to get bigger and stronger so i dont get crushedAny one have advise to get bigger and stronger?
There isn't a ton you can do in season to bulk up, it is more of an off season process. Since I imagine your first game is probably 3 months+ away, the first thing to do is eat more. If you're running around conditioning and going through a day of school at 125 pounds, I would say you should be eating around 3500-4000 calories to gain weight. Don't load up on sweets and junk food though, be smart about it. Rice, pastas, beans (yes the musical kind), veggies, lean meats (lean cuts of beef, chicken, and fish), and make sure you're staying hydrated. The average person can gain a pound or two just through being fully hydrated (clear pee is a good indication, but not so you're going to the bathroom every half hour). To avoid food overload try to spread your meals into 4x per day, but not more because then your metabolism will begin to speed up and you'll lose the benefit of extra calories.





If you can, get in the weightroom and start doing leg work. Squats, power cleans, push press, lunges and deadlift will bulk up your legs quickly which will be more important for you to focus on right now, that way even if you are a little bit smaller, you'll still have a solid base to work with. Also work on your low back and abs to support your legs and be able to begin to transfer your leg strength through to your upper body. Next focus on building your chest, upper back and shoulders. You really don't even need to worry about bis/tris because since they're used with practically every upper body exercise, they'll come along naturally and you can start working on them more in the offseason.





A real general plan is to go 3x10 for each exercise for the first two weeks to get a baseline set. Then add weight and go 3x5 for the next two weeks, 3x8 for the next two weeks after that, 3x12 for the next two after that, 1x10, 1x8, 1x6 the next two weeks and for what should be close to starting your season 3x10 again. Work out twice or three times a week if possible. Never lift a muscle group more than twice a week though. Also, don't be a hero and start out way too heavy, pick a weight that is difficult to do, but low enough that you can complete each set. Your last rep on your last set should be almost impossible to do, if it is fairly easy, keep going until you can't do anymore, this is called burnout and crucial to add mass quickly. Just remember to keep eating plenty of protein to replace the protein you're breaking down in your muscles. Good luck with it.Any one have advise to get bigger and stronger?
Eat high protein diet, but don't over eat. Work out. Muscle is heavier than fat. Give yourself time to grow and fill out. You may hit a growth spirt or you may be one of those that can't gain weight. Genetics can have an influence on you size.