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Build Muscle for Wrestlers: The Basic Steps to Big Muscles

You will not build muscle by following the routines of the genetically gifted muscle wrestlers in the bodybuilding magazines. Being a sports writer at EssayWriterFree, I’d like to emphasize that to get big muscles, you have to adopt an intense training program to gain muscle without spending endless hours in the gym.

Build Muscle Step 1

Do whole-body workouts three days a week with a day rest between workouts. Do not follow the various split routines outlined in the muscle magazines. This will enable you to hit major muscle groups three times a week, providing a lot of muscle-building stimulation. Stimulating all the major muscle groups in one session causes a release of more growth-inducing testosterone to help you build big muscles. Whole-body workouts will increase your strength. The stronger you are, the more weight you can lift, the quicker you build muscle.

Build Muscle Step 2

Use free weights for the bulk of your exercises. You have to control and balance free weights, thus bringing more muscles into play. Free weights particularly barbells, will build your strength up so you can lift more weight and get big muscles quicker.

Build Muscle Step 3

Use heavyweights with a rep range of 6 to 12. Your body makes moderate neurological adaptations at this rep range which enable you to engage more muscle fibers for a given task, thus increasing your strength. However, this rep range induces more cellular and metabolic adaptations which increase muscular hypertrophy in wrestlers, in other words, helps you gain muscle.

Build Muscle Step 4

Concentrate on compound exercises that work for more than one muscle group. This includes exercises such as squats, deadlifts, bench press, barbell rows, overhead press, pull-ups, and bar-dips. As a beginner, the bench press will build your triceps up more than triceps pushdowns, and pull-ups will give you bigger biceps than endless sets of barbell curls.

Build Muscle Step 5

Get plenty of rest to ensure recovery between workouts, and get a good night’s sleep. Your workouts stimulate your muscles, but you gain muscle while you are resting.

Build Muscle Step 6

To get big muscles, you have to eat big. Eat every three hours, which will equate to about six meals a day. Eat plenty of complex carbohydrates such as oatmeal, whole grain bread, pasta, whole grain rice, yams, and sweet potatoes. Get your protein from lean red meat, poultry, fish, and whole eggs. Do not throw the egg yolks away. Egg yolks contain almost as much protein as egg whites, and are nutrient-dense, with vitamins, minerals, and essential fats that play a crucial role in body functions and hormone production.

Eat good fats from hemp seed oil, flaxseed oil, and coconut oil. Coconut oil contains medium-chain triglycerides which can provide energy for your intense workouts.

Eat plenty of fruits and vegetables which provide vitamins and minerals and enzymes which help you assimilate and use the muscle-building food you eat and fiber which aids waste elimination.

Drink plenty of water to keep hydrated and help your muscles recover from your intense muscle-building workouts.

To summarize, you will build muscle as a wrestler by training smart and hard, getting adequate rest and sleep, and eating plenty of nutrient-dense foods. If you persevere and are consistent you will succeed in your goal to get big muscles.

About the author: Bianca J. Ward is a professional sports writer at EssayWriterFree where she provides people with qualitative works. Besides, she is a passionate photographer and traveler who has visited 52 countries all over the world. Bianca dreams about creating a photo exhibition to present her works to others.

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