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So over the course of three months I started taking lots of Whey protein and put on 15 lbs of muscle, (yes muscle, I just alphaed at 7.81% body fat), increased my bench max by like 40 lbs. and got a whole lotta size and tone but I still havent gotten that strong for my weight. So what Im asking is: what is the best supplement for us wrestlers who need to get stronger but not necessarily bigger? A guy at GNC said I should take amplified creatine. Does anyone agree with this?
What does your lifting routine look like? I'm talking exercises, then number of sets and number of reps in those sets.
I imagine a change in that may give you the results you're looking for much cheaper than buying a $100 tub of creatine would.
Agreed. The guy at GNC just wants you to shell out your hard earned cash.Quote:
Originally Posted by JensenS
Usually Ill work out for an hour, twice a day with a shake before and after each session so like 4 shakes a day. 30 reps on bench, break, 15 reps on butterfly curls, break, 45 reps on lat bar, break, 10 rep regular curls (10 each arm), break, 25 push-ups on push up bars, break, and abdominals. With each break lasting six minutes. Keep in mind Im still in high school so I dont know how strong of a supplement is safe for me.Quote:
Originally Posted by JensenS
Ratchet your rep numbers down, and jack your weights up first of all.
I don't know if "30 reps" means one set of 30, or if it means something like 3 sets of 10. Knock that down to something like 4 sets of 6 to start off with. As you get comfortable keep on moving with the less reps and more weight.
Second you should try and revamp the exercise that you're actually doing. I personally would knock the curls out entirely, but if you're dead set on keeping them do butterfly or regular not both.
You don't appear to be working your legs out at all, and thats a major mistake. Start squatting, keep your weight low until you get your form down and always use a full range of motion.
I personally think that pull ups (palms out) and dips are much better exercises than just push ups as well.
http://www.thewrestlingtalk.com/work...rkout-log.html
http://www.thewrestlingtalk.com/work...fovfs-log.html
http://www.thewrestlingtalk.com/work...rkout-log.html
I've given you links to grecowrestler13's, gjfovf's, and my own work out log. Take a look through them, the three of us all do varied things. Not everything is going to work the same for everyone, pick and choose what you like.
Those are ridiculous workouts, thanks. But just a few questions, First, what are over head sqauts, close paralell pulldowns, and T-bar rows. Second, Im only in high school and Im 6'1 152 so how many pounds, roughly, could I be expected to take off of the lifts? Lastly What, if any nutrition supplements, should I take with it?Quote:
Originally Posted by JensenS
Overhead Squats are just what they sound like, squatting with the bar held above your head instead of across your shoulders. They are difficult. If you're going to try them you'll need to start with the bar.Quote:
Originally Posted by Luaris
Close parallel pull downs are just pull downs using a different attachment. The T-Bar rows that I do are done on a specific piece of equipment, but they can be improvised with a barbell. You can use Youtube to see how.
In terms of what weights you should use, thats up to you to figure out. I don't know how strong you are so I can't tell you. Go with what works.
I'm not really in a position to answer the supplement question in a really educated fashion. I take MuscleMilk, Fish Oil, and a Multivitamin, that works for me but again different things work for different people.
Creatine is dirt cheap anymore. You can get a few months worth of unflavored for about 15 bucks. Stack that with your shake. Or you can get creastack(also cheap) and that is supposed to keep your weight down. However, creatine causes you to retain a few pounds of water weight. So if you can't do that, don't get it.