How do i do this?

how to a build a good amount of muscle to play small forward fo rmy varsity team next year but keep it defined, i have big quads but they arent defined would i lose strength if i spent a lot of time toning them?
Answer:
You need to eat allot of food and lift hard, try a full body workout (squats, dead lifts, bench press, military press, rows). You will gain strength and size. Here is the bad news, If you spend time toning muscle you will loose strength. Look at it this way, bodybuilders have big defined muscles and are strong. Look at a power lifter, they have bigger muscles but are not toned and have allot of fat on their body's, they are stronger then bodybuilders by allot. Power lifters have squatted over 1000 pounds! Some can dead lifts over 1000 pounds and a rare few can bench over 1000 pounds. The strongest bodybuilders bench in the realm of 500-600 pounds for reps, power lifters bench 700-1000 pounds 1 time and they train using lower reps (3-5) instead of bodybuilders who train with higher reps (8-12).

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