text: how can i work out and practice a sport (lacrosse) at the same time? i want to work out all summer to obviously gain muscle, but not necessarily for lacrosse. the purpose of the work out is not to get stronger for lacrosse but rather gain muscle mass for life. i have a plan that divides the muscle groups so that i work out every day, but how can i also practise for lacrosse.  (for those who do not know, lacrosse is a very physical sport that requires a lot of running and use of the arms.) so i do not see how i can work out and also practise lacrosse (with throwing and shooting and also speed drills.) if this much is possible, i would love to also be able to improve my speed for lacrosse.  i'm sure it's been done before, but hopefully someone will let me in on how. long answer but worth the read.  don't do cardio leave that to co come from your lacrosse practice and ..... building mass eat lots of healthy food (tuna, chicken breast/tenderloins, salmon, greens ect) sleep 7-8 hrs negative training to perform negatives with enough weight to make it effective you won’t be able to execute as many reps as u do concentrically.  control the descent rate will set the target.   ·target goal 8 reps ·target speed 3-5 sec durring desent ·sets large muscle groups legs, chest, back 2-3 sets: small muscle groups arms, shoulders, calves 1-2 sets ·rest - due to intensity of negative training increase rest 3-5 min between sets mix negative training for each muscle group into your week and take a 2-3 month break and concetrate on muscle building techniques ie hammer curls for bicepts, french curls for triceps, ect.  and mix up your training instead of sticking with the same old routine.