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gaining strength not weight

sean527 Posts: 1 Joined: 2006/03/07	2006/03/14, 07:12 PM i'm a wrestler and i way about 120 and im 5'9. i know thats skinny but like i sed im a wrestler. i need to gain some strength over the off season but i really cant gain much weight. maybe about 5 pounds max. I hav a plan on this site but i need some help on wat i should be eating like protein supplements and some meal ideas...also can any approximate on weight and reps for me?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/03/14, 07:37 PM weight will depend on how strong you are. Low volume work, with most of your sets at 90% or higher of your 1rm. Focus on speed. Regardless of the weight, move the weight as quickly as you can. Sometimes this will be very slow. As long as intent to accelerate is there. Rest 3-5 minutes between sets. Focus on compound movements. Squats, deadlifts, good mornings, rows, pull ups, standing overhead, and even the bench press should be the basis of your routine. Weight will come mostly with diet. Eat clean, and get most of your carbohydrates after workouts. Also, depending on where you are at already with your training, you might consider adding in dynamic work. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.