How To Get Stronger But Not Gain Muscle Mass

mellowyellow · 05-10-2008, 02:10 AM

Ok, I am 15 years old, I weigh 135 pounds, and 5'3. I wrestle and i want to be 119 pounds by the next session. I want to reach 5% body fat. Right now i have 15% body fat as of (11-10-07) Also I want to get stronger but not gain any muscle mass, if even possible. Please help I would really like to know what to eat and what kind of work outs should I do.And This Is How I Look Now, To give you guys A visual

**Built** · 05-10-2008, 02:27 AM

Hi there

Get stronger = lift heavy
No extra size = don't eat over maintenance

Welcome to the board.

mellowyellow · 05-10-2008, 02:32 AM

I Don't Have Any Weight's. All I Have Is A Pull Up Bar And A 25 Pound Dumb Bell. Can I Get Stronger Just From Doing Push Ups And Pull Ups?

Seanp156 · 05-10-2008, 02:33 AM

Your goals probably aren't realistic, you're 15, you're going to grow, eat healthy meals 5-6 times a day, train hard and smart and see what weight class you end up in. At your age weight I don't think it's a good idea to try and limit growth.

As far as what to eat, and how to train, read the stickies in the diet & training sections.

Basic list of foods should be:
Milk
chicken
steak
fish
brown rice
sweet potatoes
red skin potatoes
oatmeal
eggs & egg whites
cottage cheese
Whole Grain/Whole wheat breads
almonds, walnuts, etc
vegetables (salad, carrots, broccoli, etc)
fruit

combine these items into meals, generally taking in protein, carbs and fat each meal

As far as training, I don't know what you do for wrestling. If you train 2-3 times a week for wrestling, you may only want to lift ~2 times a week. In that case you could do full body workouts 2 times a week, or one day upper and another day lower body. Make sure you balance your training with lower and upper body exercises, stay off machines for the most part, and perform exercises correctly, generally no partial reps. Also, generally try to keep each workout around ~15 sets or under, no 25+ set marathon sessions.

mellowyellow · 05-10-2008, 02:46 AM

Quote:

Originally Posted by Seanp156

Your goals probably aren't realistic, you're 15, you're going to grow, eat healthy meals 5-6 times a day, train hard and smart and see what weight class you end up in. At your age weight I don't think it's a good idea to try and limit growth.

As far as what to eat, and how to train, read the stickies in the diet & training sections.

Basic list of foods should be:
Milk
chicken
steak
fish
brown rice
sweet potatoes
red skin potatoes
oatmeal
eggs & egg whites
cottage cheese
Whole Grain/Whole wheat breads
almonds, walnuts, etc
vegetables (salad, carrots, broccoli, etc)
fruit

combine these items into meals, generally taking in protein, carbs and fat each meal

As far as training, I don't know what you do for wrestling. If you train 2-3 times a week for wrestling, you may only want to lift ~2 times a week. In that case you could do full body workouts 2 times a week, or one day upper and another day lower body. Make sure you balance your training with lower and upper body exercises, stay off machines for the most part, and perform exercises correctly, generally no partial reps. Also, generally try to keep each workout around ~15 sets or under, no 25+ set marathon sessions.

Right Now It Is Off Session For Wrestling. I Run Four Miles A Day, With Just Doing Push Ups And Pulls Ups To Work out My Upper Body And I Just Run Up a Hill Work Out My Legs. Please Tell If You Have Any Other Training Advice. Summer I Coming Really Close And I Want tO Get That Six Pack

Witchblade · 05-10-2008, 08:04 AM

OK firstly, stop capitalizing every word.

Built answered your initial question. As for your second question, you practically need a gym membership to get stronger. You need heavy compound lifts to get stronger. Also, getting stronger does not immediately translate to being a stronger wrestler. Wrestling is about power (strength:time) and endurance. You need to turn your strength into power by using wrestling specific drills, plyometrics and stuff like olympic lifts (which you shouldn't perform uncoached).

In short, you'll need to learn a lot.

Irons77 · 05-10-2008, 08:18 AM

5% bodyfat is not healthy for a long period of time kid.

soxmuscle · 05-10-2008, 09:49 AM

push-ups and pull-ups will not get you stronger.

use your head and join a gym.

danny81 · 05-10-2008, 12:34 PM

what my boys do when there in jail they tell me what they do. basically bro do diff types of pull ups, pushups, situps, and squats. do lots of burpees.

or do a deck of card workout.
like do squats on black cards and pushups on red cards
or
Ace=hindu pushups
Heart=hindu squat
Diamond= tablemaker pushp
3 leaf clover= v-ups

if tyou like the deck of card workout idea i can get more shit for you on it.

mellowyellow · 05-10-2008, 06:48 PM

Quote:

Originally Posted by danny81

what my boys do when there in jail they tell me what they do. basically bro do diff types of pull ups, pushups, situps, and squats. do lots of burpees.

or do a deck of card workout.
like do squats on black cards and pushups on red cards
or
Ace=hindu pushups
Heart=hindu squat
Diamond= tablemaker pushp
3 leaf clover= v-ups

if tyou like the deck of card workout idea i can get more shit for you on it.

yes i would like to more about this deck of card work out?

danny81 · 05-10-2008, 06:59 PM

you could do this
upper
lower
core
rest
repeat

upperbody
Pullups biceps
rows back
pushups chest
hand stand pushups shoulder

joker: kill chest and triswith plyo pushup
Lower
quad: squats
Butt: lunges
Hammys: 1 leg BW deadlift
calf: 1 leg calf press
joker kill legs with explosive squats
core
abs: situp
lower abs: leg raises
Obliques: russian twist
Lower back: back extension
joker kill abs with a plank

do different variations of each like. wide grip pullusp explosive etc. or for shoulder press pike presses if u cant do them.
when u get real strong do this
heart=burpee
club=burpee but do a 1 arm pushup
diamon burpee but do a 1 squat while doing it burpee
clover burpee 1 arm 1 leg

Irons77 · 05-10-2008, 09:18 PM

What the fuck is that bro? Deck of cards????

danny81 · 05-10-2008, 09:29 PM

its like u take a deck of cards
use this as example
Ace=hindu pushups
Heart=hindu squat
Diamond= tablemaker pushp
3 leaf clover= v-ups
you draw an 10 ace you do 10 hindu pushups as soon as your done draw another a 7 ace do 7 hindu psups u teh draw a 5 of hears 5 hindu pushups

jack= 11 queen 12 king 13 ace 15 joker 20

you get it?

Irons77 · 05-10-2008, 09:42 PM

Ya, do you do the whole deck in one session? Fuck that has to hurt

danny81 · 05-10-2008, 10:18 PM

yah. if your a softie you can start at only doing 2-6 or 7
then slolwy add in cards. eventually you can go up to mltiplying each number by 10 or even more

Merkaba · 05-11-2008, 01:04 AM

lol....deck of cards workout. ???

danny81 · 05-11-2008, 11:36 AM

i just explained it look up.

thewicked · 05-11-2008, 11:28 PM

Quote:

Originally Posted by Built

Hi there

Get stronger = lift heavy
No extra size = don't eat over maintenance

Welcome to the board.

built lands it once again..

all you have to do is lift heavier... your body's cns will adapt to make your connective tissues work to their maximum the more you force them to move progressively heavier weights. This is why you always get stronger before you grow..

Mista · 05-12-2008, 12:11 AM

I prefer the dictionary workout.

Go through every page, and do three sets of ten for each. Odd numbers are upper body (any compound movement), even are lower body (any compound movement). Numbers with a seven are abs, fours are calves, threes and nines are bis, ones and eights are tris.

If you are a softie just do A-K, then add a letter each time. Eventually you can do the whole book and multiply by infinity to get mad strong.

soxmuscle · 05-12-2008, 12:18 AM

Quote:

Originally Posted by Mista

I prefer the dictionary workout.

Go through every page, and do three sets of ten for each. Odd numbers are upper body (any compound movement), even are lower body (any compound movement). Numbers with a seven are abs, fours are calves, threes and nines are bis, ones and eights are tris.

If you are a softie just do A-K, then add a letter each time. Eventually you can do the whole book and multiply by infinity to get mad strong.

I prefer the bible workout...

silvister · 05-14-2008, 04:32 AM

do some push up.
do high weight low repetition exercises like bench press 5-8 reps, and 3 sets
the strongest man in the world is nowhere near as big as a bodybuilder.
btw, bruce lee wasn't strong, he was fast...
strength + speed = power
he used speed more than strength to create power

05-10-2008, 02:10 AM	#1
mellowyellow Registered User Join Date: May 2008 Location: California Posts: 5	How To Get Stronger But Not Gain Muscle Mass BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Ok, I am 15 years old, I weigh 135 pounds, and 5'3. I wrestle and i want to be 119 pounds by the next session. I want to reach 5% body fat. Right now i have 15% body fat as of (11-10-07) Also I want to get stronger but not gain any muscle mass, if even possible. Please help I would really like to know what to eat and what kind of work outs should I do.And This Is How I Look Now, To give you guys A visual

05-10-2008, 02:33 AM	#4
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,176 Photos: 11	Your goals probably aren't realistic, you're 15, you're going to grow, eat healthy meals 5-6 times a day, train hard and smart and see what weight class you end up in. At your age weight I don't think it's a good idea to try and limit growth. As far as what to eat, and how to train, read the stickies in the diet & training sections. Basic list of foods should be: Milk chicken steak fish brown rice sweet potatoes red skin potatoes oatmeal eggs & egg whites cottage cheese Whole Grain/Whole wheat breads almonds, walnuts, etc vegetables (salad, carrots, broccoli, etc) fruit combine these items into meals, generally taking in protein, carbs and fat each meal As far as training, I don't know what you do for wrestling. If you train 2-3 times a week for wrestling, you may only want to lift ~2 times a week. In that case you could do full body workouts 2 times a week, or one day upper and another day lower body. Make sure you balance your training with lower and upper body exercises, stay off machines for the most part, and perform exercises correctly, generally no partial reps. Also, generally try to keep each workout around ~15 sets or under, no 25+ set marathon sessions.
	My Journal

05-10-2008, 08:04 AM	#6
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,148 Photos: 2	OK firstly, stop capitalizing every word. Built answered your initial question. As for your second question, you practically need a gym membership to get stronger. You need heavy compound lifts to get stronger. Also, getting stronger does not immediately translate to being a stronger wrestler. Wrestling is about power (strength:time) and endurance. You need to turn your strength into power by using wrestling specific drills, plyometrics and stuff like olympic lifts (which you shouldn't perform uncoached). In short, you'll need to learn a lot.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

05-10-2008, 08:18 AM	#7
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 822	5% bodyfat is not healthy for a long period of time kid.
	Soreness is weakness exiting the body.

05-10-2008, 09:49 AM	#8
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,886 Photos: 10	push-ups and pull-ups will not get you stronger. use your head and join a gym.
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

05-10-2008, 02:27 AM	#2
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,347	Hi there Get stronger = lift heavy No extra size = don't eat over maintenance Welcome to the board.

05-10-2008, 02:32 AM	#3
mellowyellow Registered User Join Date: May 2008 Location: California Posts: 5	I Don't Have Any Weight's. All I Have Is A Pull Up Bar And A 25 Pound Dumb Bell. Can I Get Stronger Just From Doing Push Ups And Pull Ups?

05-10-2008, 12:34 PM	#9
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	what my boys do when there in jail they tell me what they do. basically bro do diff types of pull ups, pushups, situps, and squats. do lots of burpees. or do a deck of card workout. like do squats on black cards and pushups on red cards or Ace=hindu pushups Heart=hindu squat Diamond= tablemaker pushp 3 leaf clover= v-ups if tyou like the deck of card workout idea i can get more shit for you on it.
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

05-10-2008, 06:59 PM	#11
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	you could do this upper lower core rest repeat upperbody Pullups biceps rows back pushups chest hand stand pushups shoulder joker: kill chest and triswith plyo pushup Lower quad: squats Butt: lunges Hammys: 1 leg BW deadlift calf: 1 leg calf press joker kill legs with explosive squats core abs: situp lower abs: leg raises Obliques: russian twist Lower back: back extension joker kill abs with a plank do different variations of each like. wide grip pullusp explosive etc. or for shoulder press pike presses if u cant do them. when u get real strong do this heart=burpee club=burpee but do a 1 arm pushup diamon burpee but do a 1 squat while doing it burpee clover burpee 1 arm 1 leg
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

05-10-2008, 09:18 PM	#12
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 822	What the fuck is that bro? Deck of cards????
	Soreness is weakness exiting the body.

05-10-2008, 09:29 PM	#13
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	its like u take a deck of cards use this as example Ace=hindu pushups Heart=hindu squat Diamond= tablemaker pushp 3 leaf clover= v-ups you draw an 10 ace you do 10 hindu pushups as soon as your done draw another a 7 ace do 7 hindu psups u teh draw a 5 of hears 5 hindu pushups jack= 11 queen 12 king 13 ace 15 joker 20 you get it?
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

05-10-2008, 09:42 PM	#14
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 822	Ya, do you do the whole deck in one session? Fuck that has to hurt
	Soreness is weakness exiting the body.

05-10-2008, 10:18 PM	#15
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	yah. if your a softie you can start at only doing 2-6 or 7 then slolwy add in cards. eventually you can go up to mltiplying each number by 10 or even more
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

05-11-2008, 01:04 AM	#16
Merkaba Registered User Join Date: Jan 2008 Location: sc Posts: 115	lol....deck of cards workout. ???
	"Woa, look at those titties...I wish I had two more hands....so I could give those titties, four thumbs down!!!" - Dave Chappell

05-11-2008, 11:36 AM	#17
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	i just explained it look up.
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

05-12-2008, 12:11 AM	#19
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,243	I prefer the dictionary workout. Go through every page, and do three sets of ten for each. Odd numbers are upper body (any compound movement), even are lower body (any compound movement). Numbers with a seven are abs, fours are calves, threes and nines are bis, ones and eights are tris. If you are a softie just do A-K, then add a letter each time. Eventually you can do the whole book and multiply by infinity to get mad strong.

05-14-2008, 04:32 AM	#21
silvister Registered User Join Date: May 2008 Location: uk Posts: 15	do some push up. do high weight low repetition exercises like bench press 5-8 reps, and 3 sets the strongest man in the world is nowhere near as big as a bodybuilder. btw, bruce lee wasn't strong, he was fast... strength + speed = power he used speed more than strength to create power
	Master Cleanse Secrets Fit yummy mummy

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