wrestling diet and training
Hey man. You need to be looking at your diet first and foremost before even considering supplements. To really bulk up, you need to be consuming the right amount of Protein and Carbs. About 2 grams of protein per pound of bodyweight, maybe even 3 grams depending on your metabolism. You being tall and lanky, most likely go with 3. Now onto carbs. To bulk up, you should be taking in slightly more carbs than protein. Take about 3-5 grams of carbs per pound of body weight. You want these carbs to be low G.I carbs, meaning complex carbs such as pasta, rice, bread, potatoe etc. Protein to be from red meat, bit of chicken and turkey, tuna, fish, low fat milk, low fat yoghurt(natural), almonds, walnuts and natural peanut butter and egg's. Eat at least 5-6 meals per day spaced 2-3 hours between meals. Even your meals out to about 30 grams protein, 35-45 grams carbs. Throw in about 1 cup or even two of green vegetables as complex carbs uf you like. Also eat a bit of fruit as it has a lot of vitamins in it and a lot of fibre which you need to help digest the protein. Drink at least 3-5 litres of water per day. Now supplements. You will want quality multi vitamin and mineral supplement(Animal stack is great),a quality protein powder(Nitro tech, ON 100% whey), Creatine supplement. thats about it. Don't get fooled into thinking supplement's are the answer coz they are NOT. These are the three most basic and trusted and trued supplements. Don;t get a mass gain powder they are ****ing bull****. Good eating along with these supplements will get you huge. Muscle mass comes in time, so be patient. Training now. For strength you will want to choose basic exersices to do. Bench press, incline bench press, Clean and jerk, standing military presses, power cleans, squats, leg press, standing barbell curls, hammer curls, skull crushers, close grip bench press and deadlifts. they are mostly want you want. Now for wrestling you want great grip strength and core strength. You need to do your grip and forearms. Do power holds where you stand in a power rack, put the supporting bars whereyou can grab the bar of them and at full arm length when the bar has been lifted, be only 4-5 inches off the bars. Using no straps or supports, hold the loaded bar for at least 15-20 second. Make the weight heavier and hold the heavier weight for the same amount of time. Increase the weight every session, but never drop the weight before your target time has been reached. Do reverse and normal wrist curls with a barbell. Stay with 15-30 reps for the forearms. For core strength you need to work the abs, upper middle and lower, obliques, serratus and lower back. There are a lot of movements for these. Crunches, bent knee raises, rope crunches, side bends, good mornings, hyperextension(these last two are for the lower back, but if you do deadlifts, you don;t really need them). Try to use a core ball for you crunches. You the core ball every now and then to do various exercises because you will wan change every now and then to another routine for a week or two so ask at your gym what exercises will be good to do with a core ball. Can do dumbell press, squats even. Other than abs, stay with 3-4 sets per body part, going between 1-6 rep range. This will really build strength, but remember to chang our routing every5-6 weeks, just for a week or 2. Then go back. Rest between set untill you have your heart rate back down to normal. Good luck mate. Kosta
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01-23-2006, 08:06 PM
Wrestler in need of Advice
thanks
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