So since i’m not eating creatine i’m not going to gain muscle? I certainly eat plenty, so not sure where you get the idea that i’m not eating enough.
[quote]heim wrote:
So since i’m not eating creatine i’m not going to gain muscle? I certainly eat plenty, so not sure where you get the idea that i’m not eating enough.[/quote]
It’s got fuck all to do with creatine. Are you even listening to what you are being told here?
“I certainly eat plenty” is almost certainly a right load of bollocks. If you want gain muscle you need to be in caloric surplus, i.e. you eat more calories than you need just to maintain. That coupled with consistent resistance training are the very basics of building muscle, they come before everything else.
The fact that you have not so far been putting on weight, muscle or otherwise, tells me that you are not in caloric surplus already therefore you are not eating enough to grow when you start training, especially given the addtional demands of resistance training.
Muscle building 101 (the basics):
Nutrition: Eat more calories than your maintenance level. Maintenance level is defined as that which you require to stay the same weight.
Training: Train consistently using resistance in some form with some form of progression (i.e. more reps or more weight as you get stronger).
The Details:
Macro-nutrient ratios
Supplements
Training programs
Splits vs total body
etc
etc
etc
You need to get the basics in place before you even start worrying about the details.
Uhhh… If you’re going to do bodyweight training, which is fine for wrestling at lower weight classes IMO, then you should at least challenge yourself.
By this i mean do HARD exercises as oposed to shitty ones.
Crunches? “you kidding?” Try doing L sits and plank outs. Pikes when you get access to a chin bar, which you should find for 10 bucks.
Handstand Pushup… good work.
Diamond push up? better put an arm behind your back for those.
Clap-push ups are hot too.
Also where the fook are the burpees? Chinups? pistols??? jumping lunges?
And eat more meat.
-chris
My problem isn’t with you doing body weight training it’s just that your workout is so pansyish.
Anybody can shrug off 20 push ups dude come on! Try some harder hand variations and more of them. Cross you legs over and lean on one arm to increase the load for example. Try to do three sets of 25 or something.
You won’t gain weight unless you blast yourself.
Try doing deadlifts and squats with heavy boxes I did them when I didnt have access to a gym.
[quote]heim wrote:
Looking forward to the criticism :p[/quote]
I guess you lied about that huh… Some guys have given you the only advice there is. Eat! It’s up to you to do it. Want an example? I’ll give you one.
My younger brother played football for the University of Utah (the first mid-major school to bust into a BCS bowl). He is 6’5" and when he started he was weighing 225, pretty light for a defensive end going up against 300+ pounders. The first thing they had him do was start eating.
The kid was taking in over 6000 calories a day and could still not gain weight due to the crazy training he was doing (pushing cars, dragging sleds, all kinds of craziness!). It wasn’t until he increased his intake even more that he started to gain weight.
Now of course you probably don’t need 6000+ calories a day, but you definitely need more. Lift + Eat = Get Bigger. That’s the only equation you need. If you start getting “too big” let us know, because we’d all like to have that problem. Until then, open your ears and listen to the guys on this site, and pick up a damn fork already!
[quote]midgethearsexb wrote:
heim wrote:
Looking forward to the criticism 
I guess you lied about that huh… Some guys have given you the only advice there is. Eat! It’s up to you to do it. Want an example? I’ll give you one.
My younger brother played football for the University of Utah (the first mid-major school to bust into a BCS bowl). He is 6’5" and when he started he was weighing 225, pretty light for a defensive end going up against 300+ pounders. The first thing they had him do was start eating.
The kid was taking in over 6000 calories a day and could still not gain weight due to the crazy training he was doing (pushing cars, dragging sleds, all kinds of craziness!). It wasn’t until he increased his intake even more that he started to gain weight.
Now of course you probably don’t need 6000+ calories a day, but you definitely need more. Lift + Eat = Get Bigger. That’s the only equation you need. If you start getting “too big” let us know, because we’d all like to have that problem. Until then, open your ears and listen to the guys on this site, and pick up a damn fork already![/quote]
Good post.
Heim,
If you’re not gaining muscle/weight than you are not eating enough calories. Period. I don’t even know where you came up with that creatine remark, as I don’t recall anyone telling you that taking creatine was essential for gaining weight.
Simply put, the amount of food that you think is “plenty” is not enough to allow you to gain muscle. You need to go into the archives and read John Berardi’s “Massive Eating part 1”.
http://www.T-Nation.com/findArticle.do?article=body_146mass
Do the caluculations for daily caloric needs and then do a food log. I’m certain that if you’re honest with your food log it won’t be the same as your daily caloric needs.
And, also notice that Berardi has the diet set up so that you eat the same amount every day, it does not change on days when you don’t work out. It is on the off days that your body is in a surplus, thus leading to muscle gain.
Good training,
Sentoguy
Thanks for the advice so far. I suppose i could revamp my routine, but it only takes like 10 mins as it is, i increase intensity i’m gonna decrease reps and it’ll take like 2 mins
But, i’ll think of a new routine
Do multiple sets of low reps. Focus on the harder exercises like divebomber pushups, handstand-pushups, pullups/chinups, pistols etc. as respectable strength can only be built with high-resistance, low-rep exercises that impose high levels of tension on the muscles.
You should also think of buying a dufflebag and build a sandbag for lifting (will cost around 30). Google for Ross Enamait, he has a detailed sandbag construction tutorial on his webpages.
One trainingsession should include 1) a pulling exercise like pullups or sandbag snatches or deadlifts; 2)a pushing exercise like handstand-pushups or divebombers; 3) something for the legs like pistols or sandbag squats.
Greetings from Germany,
Modernist
I think your making hard on yourself by not going to the gym at your school.
Talk to your coach and have him talk with whomever is looking after kids in the gym after school.
And… Once your in they gym put your headphones on, FORGET about everyone around you and LIFT!
Also, eat more MEAT. (not Cheetos, M&Ms, fries, etc)
my 2cents
i just finished that massive eating article, but i did some rounding, and guesstimated a lot, but i ended up with needing 2650 calories. Does this sound accurate or should i check on my math?
Clap Push-ups. Has anyone mentioned Clap Push-ups?
Or doing pull-ups to dips? Do a pull-up with enough force that you can move yourself over the pull-up bar to do a dip then come back down. That’s hard.
If you’re at wrestling camp and you have some sort of trunk or large bag you could fill it with heavy things and do floor press, military press, rows, cheat curls, and whatever else you can do with a bag.
[quote]heim wrote:
i just finished that massive eating article, but i did some rounding, and guesstimated a lot, but i ended up with needing 2650 calories. Does this sound accurate or should i check on my math?[/quote]
Definitely seems low, especially for a wrestler. What is your current body fat %? How long are your workouts?
Unless your bodyfat % is ridiculously low (as in unhealthy level low) your calculations are off. I estimated your body fat % at around 10% and entered a sedentary activity factor in (1.6) and before even taking into account your cost of exercise and TEF numbers, you were already up to 2,524 calories.
[quote]FightingScott wrote:
Clap Push-ups. Has anyone mentioned Clap Push-ups?
Or doing pull-ups to dips? Do a pull-up with enough force that you can move yourself over the pull-up bar to do a dip then come back down. That’s hard.
If you’re at wrestling camp and you have some sort of trunk or large bag you could fill it with heavy things and do floor press, military press, rows, cheat curls, and whatever else you can do with a bag. [/quote]
Those pull-ups-to-dips are called muscle-ups. They are a great upper body exercise.
[quote]Sentoguy wrote:
heim wrote:
i just finished that massive eating article, but i did some rounding, and guesstimated a lot, but i ended up with needing 2650 calories. Does this sound accurate or should i check on my math?
Definitely seems low, especially for a wrestler. What is your current body fat %? How long are your workouts?
Unless your bodyfat % is ridiculously low (as in unhealthy level low) your calculations are off. I estimated your body fat % at around 10% and entered a sedentary activity factor in (1.6) and before even taking into account your cost of exercise and TEF numbers, you were already up to 2,524 calories.[/quote]
It’s explained in rather complicated detail to me, not to mention it was like 3 am when i was doing most the calculations. But, i put my bf at 11%, and the sedentary activity factor at 1.6.
I wasn’t sure if 2650 was just low, or it’s just my height and current mass.
I think one thing that may have throw it off though was i put my workouts for only .5, as in half an hour. Because i try to go with rather high intensity until i’m famished which usually takes 20-30 mins. But then I’ll sometimes do it again. But, i didn’t factor in my training from wrestling club since the routine changes, and it’s only twice a week, kinda hard to figure it in.
Forgot to mention that it’s hard to do chin up/pulls up in my house since there’s nothing to really do it on, and i don’t have any trees in my yard.
you are lucky your school has a gym. not many people have that chance. until i go to college until september i wont have free access to a gym.
not going to the gym because you have only 20 mins to spare is a shit excuse.
i love bodyweight routines too but i have to agree with everyone else about your workouts not being intense enough. go for high sets and low reps. do things like one arm pushups, pistols,tiger presses,chin ups, dips(try putting your hands farther away to make it harder) and isometrics(pushing/pulling hard against a wall is good too).
try and buy yourself a pair of dumbells and additional weights. it can’t be that expensive where you are from. otherwise use anything you ca: car tires, logs of wood, boulders, a human being or even your pet if it’s heavy enough.
eat loads too. even if it’s junk food, you sound like you can use any type of calories you can get your hands on.
Alright, if you wanna gain mass, lifting and getting enough protein is what you need but if you don’t wanna lift, you can still get strong. It’s all about your work ethic. Your tools (weights, bodyweight, sandbags, whatever) are just a means to an end.
For example: Herschel Walker only did sprints, pushups (all variations), sit-ups, dips, and chins (all variations) in high school but he got STRONG. Even though it does help to have good genetics, the main factor was his work ethic. He did thousands of these cals DAILY.
Now, Ross Enamait’s book Never Gymless and Pavel Tsatsouline’s book The Naked Warrior are focused primarily on bodyweight exercises and these guys are strong (not powerlifter strong, but they’re definitely in shape. They have very high strength to weight ratios, which is what you need in a combat sport such as wrestling).
Try manipulating the leverage on exercises such as one-armed pushups and pull-ups (elevate your feet for the one-armed pushups or just do a one arm one leg pushup and for the pull-ups, hold your legs at a 90 degree angle). For pistol squats, hold something heavy in your hands to increase the resistance.
For core work, get an ab wheel and do standing wheel rollouts. Now, these exercises are tough so you may need to do progressions first. Well, good luck.
[quote]handstand7 wrote:
Alright, if you wanna gain mass, lifting and getting enough protein is what you need but if you don’t wanna lift, you can still get strong. It’s all about your work ethic. Your tools (weights, bodyweight, sandbags, whatever) are just a means to an end.
For example: Herschel Walker only did sprints, pushups (all variations), sit-ups, dips, and chins (all variations) in high school but he got STRONG. Even though it does help to have good genetics, the main factor was his work ethic. He did thousands of these cals DAILY.
Now, Ross Enamait’s book Never Gymless and Pavel Tsatsouline’s book The Naked Warrior are focused primarily on bodyweight exercises and these guys are strong (not powerlifter strong, but they’re definitely in shape. They have very high strength to weight ratios, which is what you need in a combat sport such as wrestling).
Try manipulating the leverage on exercises such as one-armed pushups and pull-ups (elevate your feet for the one-armed pushups or just do a one arm one leg pushup and for the pull-ups, hold your legs at a 90 degree angle). For pistol squats, hold something heavy in your hands to increase the resistance.
For core work, get an ab wheel and do standing wheel rollouts. Now, these exercises are tough so you may need to do progressions first. Well, good luck.[/quote]
Good post. heim you should definately check out Ross Enamait’s stuff as well as Pavel Tsatsouline’s.
Also, I think this is a very good opportunity to get into gymnastics. If you get a gymnastics coach to train you, and eat like a beast, you can get pretty darn strong (and add significant muscle).
But you know, it’s all just about using your imagination. Those dips-to-chins that where mentioned, clap pull-ups, other exercises, strongman stuff, all this are just examples of what you should do.
But to be honest if I was you I would just join the Cirque du Soleil lol.
Hmm, I’ve put on at least 10 lbs since this thread has begun, for 5’3 130 lbs is decent imo. But, wrestling season around the corner, going to have to hold off for awhile, but when the season’s over i’m going to further devote myself to weight lifting, maybe overcome this plateau. But, appreciate trying to help Der.