• On a football team, there are many different types of positions. The linebacker has the important job of playing defense. In order to play the position well, a linebacker must be big and muscular. For someone who lacks a muscular physique, there are ways to build it up before football season begins.
  
  

Change Your Diet

• To gain muscle, you must gain weight. It is important to record how many calories you eat a day before trying to gain muscle. Take that number, add 500 to it, and be sure to consume that many calories each day. Instead of eating three large meals, eat five to six smaller meals a day. Large amounts of protein should be incorporated into your diet. Protein shakes are a good way to get protein and extra calories. Consume one after each workout session to help muscles grow strong.
  
  

Decrease Certain Activities

• Cardio is one type of exercise that should be reduced when gaining muscle. Trade out long runs for sprints. Run as fast as you can for one minute, then jog slowly for two minutes. Repeat these sprints for 30 minutes three times a day. If you find it absolutely necessary to continue doing cardio, limit it to 30-minute sessions twice a week. Workouts in general must be limited to 45 minutes each. When performing exercises, complete only 12 reps per exercise. Limiting reps helps to build up muscle without burning too many calories.
  
  

Make Time to Recover

• Recovery time is often overlooked when it comes to building muscles, but it is essential to your body's health. Sleeping eight hours a night should also be part of your workout plan, since rest will help build your muscles. It is also recommended that you reduce stress in all areas of your life. Whether it is from work, relationships or something else, stress will derail your body goal. When the body feels stress, it will elevate cortisol, which will make your body store fat and burn muscle.