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  1. #1
    Just joined M&S
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    Default Wrestler new to working out.

    Hey guys,

    Right now I am a high school wrestler. Im trying to find a beginner workout plan that will help gain muscle and get stronger. I'm 6 foot 169 with 9% body fat. Any advice? Thanks

  2. #2
    SFHW = Win Aurik's Avatar
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    Default

    If you're very new to working out, I'd seriously consider Mark Rippetoe's "Starting Strength" program. It's a very short, very sweet novice program that focuses on the "big 4" lifts that should be a part of any strength-building or muscle-building program: the deadlift, the squat, the bench press, and the military press. You can get an overview of the program at http://startingstrength.wikia.com/, but it's basically a program that you perform 3 sets of 5 on each workout, start with a fairly light weight, but increase the weight on the bar each and every session. You'll start out pretty light, but since you're adding weight to the bar every session you'll be lifting a lot of weight in a short period of time, and with the right diet to support it, you can put on a lot of muscle in the process.

    I would highly recommend picking up a copy of Rippetoe's book, "Starting Strength: Basic Barbell Training, 2nd Edition". The book has an excellent description of each of the major lifts from both a "learning" perspective and also a "coaching" perspective, as well as how to correct common flaws in the lifts. It will probably be among the best ~$30 you can spend on gym-related stuff.

    Hope this helps!
    Go freakin' heavy or go freakin' home!
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    "* One of the best things I ever learned in football (and this was a big turning point for me in college) was to never be afraid to fail. This paralysis keeps too many people from trying - keeps people from doing their first meet, submitting their first article, or asking out the girl you've had a crush on for 2 years." -- Jim Wendler

  3. #3
    Former M&S Editor Steve's Avatar
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    Default

    Just a reminder that we do have Rippetoe's Novice program on the site:

    http://www.muscleandstrength.com/wor...e-program.html
    Big & Strong = Heavy Compounds + Progression + Food

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  4. #4
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    Default

    ^^^ True that, but its poorly written out. There is no explanation of the program, only a set rep/set scheme and list of exercises. And as I'm sure you are aware, there is far more to a program than just lifts and set/reps.

  5. #5
    Coming Up The Ranks
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    Default

    all of the links are great workouts. one thing i would suggest is to be patient. you will see guys in the gym much bigger and stronger than you but don't let that discourage you. dont worry about them, stick you YOUR workout and plan and whats best for YOU. they started somewhere just like you are starting now.

  6. #6
    The Strategist Frankoman's Avatar
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    Default

    Hey man. Fellow wrestler here. I joined the site to improve myself in wrestling and have come a long way. How is your season going this year?

    As for workouts, it's tough to work out during the season but off season I'd do as suggested and do Starting Strength. It opens you up to the world of weight lifting and you'll get very strong very fast. From then on you can pursue a body building path if you're satisfied with your strength.
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  7. #7
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    Another fellow wrestler from back in the day. Don't forget the cardio! Even the best muscle car can't run without gas.
    I'm 27 now....crap

 

 

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