My work out

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posted by Wraslter

I'm a wrestler, I've been going to the gym for about 1 1/2 - 2 1/2 hours a day since season ended a couple weeks ago. I wrestled 140 this season and I want to go up to 152 for next season, but I want to get to around 160. I'm 6 ft and 145 right now
I ussually do Chest Tris Shoulders Mondays/Thursdays
Legs Tuesdays/Fridays
Back/Bi Wednesdays/Sat
Rest on Sun.
I drink protien 2 times a day, morning and after I work out...
I want to get bigger but I really havent seen any improvements.
I am lifting hard, I work out with 2 of my buddies and I'm dead tired after my work out sessions.

(Everything is done 4 sets, 10 reps, increasing weight each time)
Chest I do Bench, Incline, Decline, Flys, free weight bench.
Tris - Tri extentions, Dips.
Shoulders - (Ussually do a super set 3 times 10 reps each excersise) Military, free weight verticles, free weight military, upright rows

Legs - Squat (Need some advice and help on this, is by far my weakest exercise and I need improvement on it greatly) Leg press, Leg curls, Leg extensions, Calf Raises.

Back - Dead Lift, T-Bars, Lat Pulls, Sitting Rows, Free weight bent over, barbell bent over, Pull downs, Pullups.
Bicep - Curls, curls with Cables.
Any advice greatly appreciated.

-Wrastler
152...hopefully

posted by rotty34

I wrestled 140lb weight class in high school too. I hated wrestling you tall, lenky guys. You tall guys are freakin hard to pin. You tall guys have freakin long legs to help you bridge out. Still kicked ass though... Not sure what advice you want. Gaining size? workout plan?

posted by Smallguy

your worknig out way too long keep it at an hour maximum

make sure ur eating enough food cause form the looks of it you probably are not.

trian each body party once a week not twice

base your workout around squats, dead lifts, bench and bent over rows.

posted by rotty34

Bump smallguy... I get the best gains when I work each muscle once a week.

posted by absolut0415

i wrestled in highschool too. i wrestled 171 my junior year than worked my ass off in the offseason and got up to 189 weight class. If i were you i would definatly do a 3 day split like mon/ wed/ fri and work in cardio in between. I do chest/tris ... back/bis ... shoulders/traps. Make sure your calorie intake is up too. Like up 500 - 1000 more than average.

posted by thatoneguy

no shit i gained 20 lbs of muscle in 12 weeks and lemme tell u its awesome. basicly its 2 body parts a day and short workouts and very affective check it out ...www.ast-ss.com good supps too

posted by CUTS

i watched this life of a westler(maybe it was MTV) but it didnt look fun to try and make weight. crash diet...he looked like shit up until the day he westled cuz after he weighed in he ate. didnt look fun to me....

posted by absolut0415

no its really not fun at all ... but the feeling you get when you win is amazing .. granted droping 13 lbs in 2 1/2 hours sucks

posted by Joe_Ice

working out muscle groups twice a week is far superior than once a week if u implement it right

posted by mjllewellyn

I agree with Joe Ice, twice is what I do but it has to be carefully planned and spaced out. Muscle recovery time is critical.

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