ive beem wrestling for two year now and tkd for 6 but i quiet 6 mounths ago i want to make sure whole body get worked and i cant do bench press because i have no spoter
how is this for weightlifting
monday- Pushups dumbel rows squates
wedness day-pushups overhead press lunges
friday- pushups chin ups,pull ups,dips, leg press
hows something like that will that build strength in the whole body?
as for the protein i eat fish and meats and can take whey so that wont be a problem i also eat fruit with every meal now this is wat my day has looked like so far
12 large bowl raisin bran with large bowl blue berrys ( i was kind of rushed)
2:30 Large meat sand witch with different meats with bowl of brochli and chees soup large glass of milk
3:30 Protien bar
5:00 almonds with watermelon after
hows that for a start im eating till i cant eat anymore every meal
at six 30 one cup of milk and one cup of milk with protien poweder with cheese i should be having dinner soon im just waiting for my dad to call
You should eat more than that and always include protein in your meals.
I don't know if you have but you should read through a lot of material.
Read the stickies here and this is a very good thread someone started wtih a collection of links to information for beginners:
I think you were on the right track when you thought you should pick a program to stick to. But not that one. One that tells you exactly what to do so that you don't have to try to figure out what is right or wrong and you can just do and get more experience for yourself while doing a program designed by a professional.
Ditch pushups and replace it with weighted dips. They are a good alternative to bench. Also, don't do it for 3 workouts as you have pushups in the plan.
I'm kinda concerned about bench presses and overhead presses on the same day. It could be done if done right, but it could also lead to overtraining of the front delts if he goes heavy on the bench press AND heavy on the overhead presses.
What do you guys think?
nayr01, what sort of equipment do you have available? As LI said, bench presses over push ups. Do you have access to a bench where you can do presses? Do you have access to a squat station? Barbells or dumbbells? Where do you do your lifting?
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The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris
i have access to all that stuff i have a great gym thats two floors lots of dumbells barbells all those press machines benches the bar with the pad in the middle for squates but i have no spotter so thats why i cant bench
My goodness, you've been wrestling for more than a year and nobody's told you any of this stuff yet? I'd like a few words with your coach...
From what I've seen of this thread so far, you should just be on a straight Starting Strength-type workout. Squats are your foundation. I see no reason to do bench and overhead press on the same day. I suggest the following. On your first day in the gym, play around with your squat, bench, row, deadlift, and press and figure out your 8-rep max. Figure out how many pull-ups you can do in a row. Once you have a pretty good idea of where your 8-rep maxes and your highest rep pull-up set are, start on this:
day 1: squat, bench, bent-over row
day 2: rest
day 3: squat, deadlift, overhead press
day 4: rest
day 5: squat, bench, pull-ups
day 6: rest
day 7: rest
The five barbell exercises are to be done in 3 sets of 8, with the first set being like 70% of your 8-rep max, the second set being 80% of your 8-rep max, and the third set being 90% of your 8-rep max. The body weight exercises are to be done in two sets of 90% of your highest rep sets.
If you don't have a spotter for the bench, ask a friend to come with you for the 5 minutes you're doing bench. Or ask a stranger in the gym, I'm sure people will be willing to help.
Don't eat until you can't eat any more every time you eat. The way to make sure you get as many calories as you need isn't to gorge yourself three or four times a day, it's to eat a few hundred calories every couple of hours. Make sure there's some lean protein and natural carbs in every meal. Actually, you know what, just READ THE DIET ARTICLES MACHO POSTED. The seven directives are your Bible. Internalize them. Be able to recite them from memory. Live them. Forget about protein powder or supplements until you're eating at least five times a day, with some lean natural protein and some fruits or vegetables in each meal.
Follow this plan and I guarantee you will start seeing substantial increases in strength and size in less than three months.
ive been going to the gym for a year and i can do 10 pull ups and i dont know about the other stuff thanks
Teh El Macho do you think what nerveasian posted is a good idea for my workout?
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