Im currently at 133-136 pounds. My coach wants me to wrestly at 125/130 next year and I will if I don't grow any taller. But, I'm currently at a plateau where I'm not gaining any weight. Whats the best way to raise my bench press/deadlift max? Im guessing low reps heavy weight?
would this workout if im trying to gain strength since im not making the weight gains? and i dont want to be told to eat more, what happens is that i eat about 5-6 pounds of food a day and then if i eat clean for just one day i lose it.
If you're looking for a program, you might be interested in Bill Starr's 5x5
(that's what I'm starting next week)
Your squats and deadlift seem to be kinda low compared to your bench so you need to work on them more.
I just would like to say that having a big bench isn't really going to save you out there on the mat, and performance wise, I think OH press would be more beneficial than bench press for athletes.
You're a kid, dude. Eat some food--you don't want to be 5'7 and 135lbs for the rest of your life.
Read stuff by Pavel, you'll learn how to get stronger without gaining size. Also, if you're really into wrestling, you should really evaluate what muscles you train...I mean...being able to push someone away in wrestling isn't nearly as valuable as being able to pull them into you, etc.
I would focus on sets of 3-5 for strength. Either do a 5x5 or something with at least 3 reps for multiple sets to build strength. Keep calories at maintenance level and lift as heavy as possible (in the range referred to above). I would start training olympic lifts or compound lifts and cut out isolation movements altogether. If you don't eat, you won't gain weight, but if you lift heavy, you will gain strength. Best of luck.
Scars are tatoos with better stories.
Read Westside for SKinny Bastards.
EDIT: Eating more doesn't always mean weight gain. It will allow you to last longer and perform more exercises in the gym too. Also, you need to be 130 next year....you have some time to gain, say, 10 lbs and cut it off later.
Last edited by RedSpikeyThing; 03-22-2008 at 10:08 AM.
You bench 210 and only squat 225?
Yeah dude wtf?
I maxed my squat last thursday w/o a spotter. (325x1.....but I'm working on it!)
I mean, thats why they have squat racks. I have dropped weight squatting probably 1/2 dozen times. You know when you cant get it up and so you just ease it down as slow as you can on to the little arms or whatever is there. I usually collapse on to my hands and knees afterwards.
Does it hurt me? No. Does it let me know I'm pushing as hard as I possibly can? Yes.