hey im a wrestler and i want to know if there is a way to gain strenght without gaining muscle mass and weight (want to stay in weight class)
I also want to know what exercises and what body parts to work on to train the wrestling muscles I need
Thanks
how to gain streanght, but not mass
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wrestlerprodigy
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- Joined: Tue Aug 17, 2010 8:18 pm
Re: how to gain streanght, but not mass
u gain weight from calories, wethere it comes from muscle or fat it comes from calories regardless
so try to avoid junk food, mainly the sweets
i think that should be enough but im no pro so wait for few more replies
so try to avoid junk food, mainly the sweets
i think that should be enough but im no pro so wait for few more replies
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Goodfortitude
- STARTING OUT
- Posts: 16
- Joined: Sun Jul 04, 2010 2:51 pm
Re: how to gain streanght, but not mass
Hi wrestler,
I'll help you out with this. I'll give you a tip or two, but just be careful because you want to train smart not kill yourself in the gym. Without going into long painstaking detail, the body will gain strength without adding on as much mass by keeping your repetitions fewer and heavy and by keeping your set time shorter. In other words, you'll want to do some power lifting as well as your regular "6-8's" and "8-10's". Try doing some sets of around 4 and 5 reps with as much as you can lift 4 or 5 times. Always use a spotter! Don't power train too often. For each muscle group, 3 to 4 power sets per month is reasonable. For example, a super heavy lift with bench press once per week. In this way you can increase your strength quite a bit without emphasizing the hyper-trophy aspect of muscle growth. The other thing is to keep your calories to par with the weight you want to be. So, eat the amount of calories that your body needs to maintain its current weight and no more unless you've just had an intense work day.
However, I highly recommend eating a diet very rich in quality carbs such as whole grains, green leafys, mixed veggies and high quality proteins such as fish, eggs and poultry. The reason is that you'll need every bit of nutrition you can get in order to adequately repair the damaged muscle tissues, seeing that you'll not be eating a high calorie diet. There's a lot more to learn, but that'll get you started.
Oh, and what muscle groups to train?
Bruce Lee said, "You better train every muscle in your body, baby." What muscles do you not use when you wrestle?
I'll help you out with this. I'll give you a tip or two, but just be careful because you want to train smart not kill yourself in the gym. Without going into long painstaking detail, the body will gain strength without adding on as much mass by keeping your repetitions fewer and heavy and by keeping your set time shorter. In other words, you'll want to do some power lifting as well as your regular "6-8's" and "8-10's". Try doing some sets of around 4 and 5 reps with as much as you can lift 4 or 5 times. Always use a spotter! Don't power train too often. For each muscle group, 3 to 4 power sets per month is reasonable. For example, a super heavy lift with bench press once per week. In this way you can increase your strength quite a bit without emphasizing the hyper-trophy aspect of muscle growth. The other thing is to keep your calories to par with the weight you want to be. So, eat the amount of calories that your body needs to maintain its current weight and no more unless you've just had an intense work day.
However, I highly recommend eating a diet very rich in quality carbs such as whole grains, green leafys, mixed veggies and high quality proteins such as fish, eggs and poultry. The reason is that you'll need every bit of nutrition you can get in order to adequately repair the damaged muscle tissues, seeing that you'll not be eating a high calorie diet. There's a lot more to learn, but that'll get you started.
Oh, and what muscle groups to train?
Bruce Lee said, "You better train every muscle in your body, baby." What muscles do you not use when you wrestle?